Tag Archives: Diet

Health & Fitness Articles of the Week – 06/07/15

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Meet the Pegan Diet: The Better-for-You Child of Paleo and Vegan– Maybe it is because I live in San Francisco a very health concise city, or maybe it is because I live with a personal trainer and spend a lot of time in the health and fitness world, whatever the reason I feel like there is a societal pressure to define how you eat. Are you vegetarian, vegan, paleo? Do you follow a Mediterranean diet, gluten free,  or farm to table? I have tried many times to define the way I eat. To fit into one of these clubs. At the end of the day I have learned I eat my own way with an emphasis on tweaking based off of what my body needs. However if I had to classify myself into a group I think it would be this new found pegan diet. This article is a great read and lays it all out. Big thanks to Dustin for sending this along.

A Drink for Babies Is No Hangover Cure– One of the reasons I drink alcohol less now then I used to when I was in my twenties is not because I don’t love the taste, in fact I love how wine tastes more now then I did when I was younger. The real reason is I hate how I feel the next day after indulging in one too many the night before. But what if there was a cure? After some celebrity endorsements the children’s medication Pedialyte helping to cure hangovers it is now trending.“The Pedialyte itself is truly helping because it is rehydrating,” she says. “But any non-alcoholic decaffeinated beverage will do the same thing.”

The Vegetable Butcher Explains Why You Should Always Wash Your Produce-I hate washing produce. It just feels like an extra step I never want to do. However it is important to do. This is a quick guide on washing fruit and veggies.

The Right Dose of Exercise for a Longer Life– “Two new, impressively large-scale studies provide some clarity, suggesting that the ideal dose of exercise for a long life is a bit more than many of us currently believe we should get, but less than many of us might expect. The studies also found that prolonged or intense exercise is unlikely to be harmful and could add years to people’s lives.”

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Avocado Chocolate Cookies Recipe

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I have a sweet tooth. I have had it ever since I can remember. Growing up I always craved cookies, cake, chocolate, you name it. Every year for my birthday I would get an ice cream cake from the famous Baskin Robbins. My favorite part was when the frosting was cold and hard right out of the freezer. I would enjoy the cake on my actual birthday and would always have a piece for breakfast the next morning. In college I can remember having a whole summer where my lunch consisted of a pint of Ben and Jerry’s oatmeal cookie dough ice cream. Eating dessert like this never crossed my mind as a bad thing. It was just wanted I wanted and therefore I did it. Now with 20/20 hindsight I can see how much sugar I consumed and just how bad it was for me.

Now I almost never indulge in dessert. Not because I don’t love it, I do. I have just learned I still have no self control when I eat it. I will tell myself I will only have one bite, then I will have a second, third, I am soon licking the plate and laying in bed with a sick stomach. I will now save my dessert indulgences for special occasions like weddings, birthday’s, or when I place is famous a treat on the menu. However let’s be realistic, sometimes you need something sweet. This is where I have learned to make desserts that hit the craving, but also will not kill your waistline.

This recipe like many others I use I found on pintrest. My favorite recipes are the ones which are easy, fast, and have only a handful of ingredients. Did I also mention they need to taste delicious as well? This is a great go to if you are craving something sweet. The best part about it is you can also eat these cookies for breakfast as well. No need to wait till the end of the day. I enjoyed my cookie right out of the oven with a glass of cashew milk. A perfect end to a long day. Hope you enjoy!

Ingredients

  • 1 and 1/2 avocado
  • ½ cup coconut sugar (I got mine at Trader Joes)
  • 1 egg
  • ½ cup dark cocoa powder
  • 50 g. dark chocolate chips (I didnt have any around, so I used walnuts instead)
  • ½ tsp. baking soda

Instructions

  1. Preheat oven to 350° F.
  2. In a bowl mix together avocado and coconut sugar until smooth. Add in the egg. ( I used my kitchen aid)
  3. Mix in the cocoa powder and baking soda.
  4. Add in chocolate chips or nuts
  5. Using a spoon place dollops of cookie dough in a baking sheet with parchment paper. This should yield about a dozen cookies.
  6. Bake for 8-10 minutes or until the cookies don’t stick as much to the paper as they did before baking.
  7. Cool down end enjoy! These cookies also taste really good cold, so you can put in the fridge as well

Health & Fitness Articles of the Week – 05/26/15

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In Busy Silicon Valley, Protein Powder Is in Demand– This is one of the more interesting articles I have read of late. I had never heard of the drinkable meal Soylent until reading this article. At 500 calories a serving this meal replacement is suppossed to offer enough nutrients to replace meals. I for one am always skeptical of new products like this, however it will be interesting to see if this is just the begging of a new trend. “Boom times in Silicon Valley call for hard work, and hard work — at least in technology land — means that coders, engineers and venture capitalists are turning to liquid meals with names like Schmoylent, Soylent, Schmilk andPeople Chow. The protein-packed products that come in powder form are inexpensive and quick and easy to make — just shake with water, or in the case of Schmilk, milk. While athletes and dieters have been drinking their dinner for years, Silicon Valley’s workers are now increasingly chugging their meals, too, so they can more quickly get back to their computer work.”

Why Good People Do Bad Things – This article talks about temptation and how if we think about consequences before we are less likely to participate in bad behavior. This could be applied in many ways, including temptation with food.”We think part of the explanation for why people occasionally don’t behave ethically is their failure to confront and realize there’s a temptation,” Sheldon said. In addition to acknowledging the temptation, the study suggests that people have to see it as one they might have to struggle with repeatedly, and that could potentially jeopardize their reputation and integrity.”

5 Rules of Snacking Before Dinner– I for one have this issue. I love snacking. I do it before dinner and I do it after. This means for myself I am usually eating something relatively small for dinner. I love the tips in this article, simple, and easy to follow. I practice quite a few of these myself.

See Spotify Run– Spotify has unveiled a new app to help runners with their music. The app takes music you have listened to previously, takes your running pace, and makes a playlist for you. Spotify has also recently joined forces with Nike, so this is probably just the beginning of a new music/workout segmentation.

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Health & Fitness Articles of the Week – 05/17/15

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7 Tips for Healthy Living on a Budget–  This is an article Dustin sent over to me this week as he thought it would be a good one to share out and I agree. Eating healthy can be expensive. especially when you try to eat more organic food. However this article gives some great tips on how to make it more budget friendly. I personally am excited to look into the website Thrive more!

A 2-Minute Walk May Counter the Harms of Sitting– There is a lot of information right now on sitting vs standing vs walking and the benefits of each. This brings to the forefront research being done on just this. “In fact, if they replaced as little as two minutes of sitting each hour with gentle walking, they lowered their risk of premature death by about 33 percent, compared with people who sat almost nonstop.”

I Traded Carbs for One Exquisite Piece of Toast– I personally love this post as for me it hits the nail on the head. I have always loved carbs, I can go without dessert, fried food, you name it. However I can never pass up bread. I struggle as my mind always craves it. I have tried low calorie options and they are just not the same. A couple of years back I made the decision if I was going to eat bread it was going to be amazing. I was going to enjoy every last bite of it and make it worth it. This article is very much in that vein. I think for anyone struggling with giving up 1 thing you love, read this. Know sometimes it is worth trading everything else in for that one thing you can look forward to all day.

Why Order a Salad at IHOP?– I have no other words then this is just disturbing. In my mind there is no reason 1 meal should have more calories then one person should eat in a given day, especially something like a salad which is marketed as a healthy food option. No wonder our general population struggles. “A new report from the Physicians Committee for Responsible Medicine points out 100 restaurant salads that are “worse” than a Big Mac. The group defines “worse” in terms of saturated fat, cholesterol, sodium, and calories, of which a Big Mac has 550, according to PCRM. (McDonald’s says the famous burger has only 530.) According to PCRM, a Big Mac also contains 29 grams of fat, 75 mg of cholesterol, and 970 mg of sodium.”

Higher Altitude May Lead to Lower Weight– A quick read, but seeing I am from Colorado where the altitude is higher I thought it was worth a quick once over.  “Previous research has suggested that lower concentrations of oxygen in the air at higher altitudes are associated with lower obesity rates. It’s believed that lower concentrations of oxygen in the air may suppress hunger, according to the researchers.”

 

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Health & Fitness Articles of the Week – 05/10/15

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Sorry about the delay in posting! Traveling for over 2 weeks will cause delays, especially when most of the time you are overseas. Enjoy!

Why ‘Natural’ Doesn’t Mean Anything Anymore– As courts are starting to face law suits against food manufacturers using the word “natural” in marketing, it makes everyone start to think about what the word means. This article dives into the complexity of trying to define the word natural. Very interesting. “When the federal judges couldn’t find a definition of “natural” to apply to the class-action suits before them, three of them wrote to the F.D.A., ordering the agency to define the word. But the F.D.A. had considered the question several times before, and refused to attempt a definition. The only advice the F.D.A. was willing to offer the jurists is that a food labeled “natural” should have “nothing artificial or synthetic” in it “that would not normally be expected in the food.””

Study: Creativity Can Reduce Stress — And Become A Habit– I for one spent most of my life in creative endeavors. I painted, did photography, stamping, card making, re-doing furniture, decorating, etc. As I got older I started to let this side of me slowly decline to a point where I feel like it is almost not existent. Part of the reason I started this blog was to bring back creativity in my life. I love this article because it highlights why creartivy is important and ways to start incorporating it back into your own life.  “Essentially, creativity and productivity, far from being opposed, go hand in hand. Productivity on meaningful work encourages engagement with that work, and this engagement fosters creativity.”

Can Music Be Used As Medicine?– This is an interesting article that brings to the forefront the new research being done on music and how it can affect our health. There is still a lot more that needs to be looked at before there is conclusive evidence. However if you are like me, music definitely can affect my mood, so why not my health? “Imagine if those apps could predict exactly which song would be best to help you focus, or to slow your heart rate after a run. (“You seem stressed. How about Sigur Ros?”) And if technology could predict how music affects the body, could it suggest music to treat symptoms of a disease?”

If You Love Yogurt, Then It Is Time To Explore Its Global Culture– I am obsessed with yogurt. I eat it every morning without fail. I am constantly trying new kinds and varieties to see which one I like the best. When traveling I love trying new food, but I also love trying different countries yogurts. With different pasteurization laws compared to the US, you get a completely different taste. Richer, creamier, and just better. So of course when I saw this article I had to read it. It is a pretty simple article, but what I like is all of the recommended yogurts at the bottom. I have tried almost all of them and currently have 3 of the kinds recommended in my fridge. For yogurt lovers it is a good little read.

How Filthy Is Your Beard?– I for one love beards on men. I have always found them to be attractive and endearing. However I have never stop to think about the bacteria in them. This article talks to just that. All in all, it sounds like mean might want to make sure they are spending extra time on cleaning the glorious facial hair. “Several of the beards that were tested contained a lot of normal bacteria, but some were comparable to toilets.”

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Photo from Huff Post

 

Reflection After A Week Abroad

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With every new year I always set our goals for myself. I like setting a new year with a new purpose, something to strive for. I find I am one who thrives off of pushing myself. Testing my limits. I am also a believer goals dont wait till just the new year. I will make them throughout the year when I feel like I need a change, motivation, or a purpose. These goals can sometimes be big like getting promoted at work or they can be small like reading a new book a month. Sometimes I achieve my goals, other times I start off strong and then like most start to fall off over a few months. However the one commonality my goals have is I set an intention for what I need in that specific moment in time. Even if I only end up reading 3 new books and then stopping for a few months, I look at it as 3 more books then I might have read had I not made the intention. I dont beat myself up, I move on and set my next goal.

One of the goals I am most proud of achieving in my life is my weight loss. Over four and a half years ago I set out to lose 20lbs. That 20lbs ended up becoming 70lbs. The weight loss part was easy. Once I saw the benefits of my hard start to pay off I became a machine focused on one sole purpose, to become the best version of myself possible. What I didn’t know when I started this simple goal is it would change me forever, in ways I would never imagine. Mostly the change would be good, however like anything there is always a downside as well.

What I never considered is my weight would become an obsession. I guess to be fair I shouldn’t say just my weight, but all aspects of health and fitness. How many miles I could run, how fast I could run them, eating “clean”, practicing constant self restraint, etc. One might think it all stems back into just how I look, but in reality to become so obsessed with a new way of life you have to get a lot more out of it then just aesthetics. For me it is that self worth I would get, the high from feeling good and having more energy. Knowing I could run farther and faster then I did the day before, not being scared to try something active and new, the way I feel after a day of eating healthy. It is all with the sole purpose of finding the best version of me.

Going into this new year I decided to make a new goal for myself. How do I bring down the intensity, learn to find balance, and bring back more of the care free girl I was prior to knowing just how many calories was in everything I consumed. The goal I set out was simple, however the execution is a lot harder then one might think. To most I probably seem the same, just as intense as always.In reality though I have slowly started to make what I consider huge strides for myself.

Although I could spend days writing about the progress I have made, I dont think it would be enjoyable for anyone to read. Lets just say it has taken me months, years really, to get to the place I am at today. What no one tells you when you go to lose weight and keep it off is the mental struggle you will have. For some it is the constant weight loss and re-gain and the feelings associated with that struggle, for others like myself it is learning how to live a normal life without the fear of becoming the old version of yourself.

I am a big believer you have to work hard for what you want in life. No one gets ahead at work without putting in the effort, but that does not mean you have to kill yourself with long days, working every weekend, and never saying no. The same is true for being healthy and fit. I for one have always been able to maintain balance when it comes to certain areas in my life like work and finances for example, two ares I know a lot of people struggle with. If I can balance out here why cant I with food and fitness? My journey is constantly evolving, changing, and I am always learning. Having just spent 10 days on vacation in Greece I am proud of the balance I was able to achieve. To feel a greater sense of freedom mentally is exhilarating. For me it is all just a start to what I hope will be the new version of the old me. The blending of two extremes into what can hopefully be a new and better way of life.

Health & Fitness Articles of the Week – 04/12/15

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The Psychology of Healthy Facebook Use: No Comparing to Other Lives– It is hard to believe social media has been around for over a decade now. I remember signing up for my facebook account in college before any of my friends had one. Now it seems like everyone has an account, but what is social media really doing to our generation? “What these two studies reveal is that the underlying mechanism is social comparison. That’s why the more time we spend on Facebook, the more likely we are to feel depressed.”

Being a Night Owl May Be Bad for Your Health– After taking the test within the article I was surprised to find I do not have a particular sleeping tendency. Although I was at the highest number you could be in this bracket, almost to the Rise and Shine. I for one used to hate the morning, now I love it! It is interesting how you can change your bodies internal clock if you work at it. “Men who were night owls were significantly more likely to have diabetes, and women night owls were more than twice as likely to have metabolic syndrome — high blood sugar levels, excess body fat around the waist, and abnormal lipid readings.”

Out With The Caraway, In With The Ginger: 50 Years Of American Spice Consumption– I personally loved this article. I love to cook and over the years have found spices make all the difference. So of course it is not surprising that spices would be as trendy as other types of foods. This article talks about some of the top spices and their trends over time. “it details the availability of various spices every year from 1966 to 2012, data that can serve as a proxy for consumption, according to Jeanine Bentley, the USDA analyst who put the data set together.1 While it doesn’t tell us the exact amounts ingested in a year, it does provide some clues about trends over time.”

Tips for eating well when you are not at home– With getting ready to go on a vacation myself I thought this article was fitting to post. It is short, but spot on. When I go on vacation I try to enjoy myself, but also not get off track. This includes a morning workout, which is always shorter and less intense then if I am at home in my normal routine, a lot of walking, ensuring I eat something green every day, and picking one vice a day, aka either alcohol of dessert. By doing this I have never come back from a vacation having gained weight, but I also still feel relaxed and that I was able to enjoy the time I spent.

Does Wanting To Be Thin Make You A Slave To The Man? “Feminism often gets into an unappealing cul-de-sac where there’s this set of practices or beliefs that you have to be part of to be a good feminist. Interestingly, that’s not very different from more conventional forms of social policing. I don’t think there’s anything wrong with taking care of your body. I just want to know you’re feeling beautiful and important at whatever weight you want.”

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Photo from Huff Post

 

Health & Fitness Articles of the Week – 04/06/15

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Why Comfort Food Comforts– We all have those foods that make us feel cozy and warm. For myself it is a big bowl of oatmeal on a cold day or Baskin Robbins sorbet when I am sick. However does comfort food really make us feel more comforted? “Measuring food intake against self-reported levels of isolation, the study authors found that people with strong emotional relationships were more likely than others to reach for comforting foods on the days that they felt lonely.”

Protein Pick-Me-Up: 10 Smart Ways to Get a Midday Boost– I like this article because it is simple and has some really good suggestions. I am a big fan of greek yogurt, hummus, and roasted chickpeas!

Why Your Commute is Bad For You– There is nothing earth shattering about this article, but it does give some good tips on how to off set some of the bad health implications with sitting for extended periods of time. “All those hours spent in home-work limbo can have physical and mental health implications, as well. Here are five ways your car, train, or bus ride to the office can affect your wellbeing, plus what to do about it.”

How to Break Out of A Food Rut-“Perhaps you’re trapped in a pattern where you want to eat better, but can’t find the motivation to take action. Regardless of what has you stuck, one tactic that could help turn things around is to literally upend your current habits and try the exact opposite. In this season of springing forward, a fresh new perspective can make all the difference.”

Nuts Are a Nutritional Powerhouse– I am one who used to avoid nuts like the plague during weight loss due to their high calories. Even now I always have a little guilt when I eat them. However I can’t help it, I am addicted to them! It is good to know my guilty pleasure is not so guilty after all. “The study found that the more nuts people consumed, the lower their death rates from all causes and especially from heart disease and stroke.”

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Photo From Huff Post

 

Spaghetti Squash Chow Mein Recipe

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Life has just been busy lately! After a new and exciting promotion at work my days are now all consuming with very little time to rest. Then my evenings have been packed with fun events like birthday celebrations, concerts, yoga dates, etc. What does all of this mean? Well my nights have not been filled with cooking robust meals. It has been easy, quick, and healthy dinners like eggs with veggies, stir fry’s, or an open faced sandwich. However last week in spite of all of the madness that has been my life as of late, I was able to take a moment to myself and cook a recipe I have been wanting to try for a while.

I found this recipe looking through Pintrest. The moment I saw the picture I knew this dish was going to have to be made. What also sealed the deal on it was I already had most of the ingredients at home, so it also made it an easy week night dish. Overall the dish was pretty easy to prepare, although the longest part was backing the spaghetti squash, which takes about 40 minutes. I made a few changes to the recipe based on what I had around, however I have indicated what changes I made below.

Preparation was quick and when it was all done, I filled up a bowl for me and one for Dustin. By the end of the meal my bowl was pretty much licked clean. This dish did not disappoint! It really did taste like chow mein, however without that heavy gut feeling after eating an entire bowl of the real stuff. This recipe is healthy and delicious. I have to say t is a must try , especially if you are craving some Chinese food. Next time I might add some shrimp or chicken into it to get a little extra protein. Hope you enjoy!

Ingredients

  • 1 large spaghetti squash
  • 1/4 cup soy sauce (I used Braggs Liquid Amino Acid instead. This is a staple in our household for cooking)
  • 3 cloves garlic, minced
  • 1 tablespoon brown sugar, packed (I used honey since I was out of brown sugar)
  • 2 teaspoons freshly grated ginger (I used powdered ginger as that is what I had at home)
  • 1/4 teaspoon white pepper
  • 2 tablespoons olive oil (I cut this down to 1 tablespoon)
  • 1 onion, diced
  • 3 stalks celery, sliced diagonally
  • 2 cups cole slaw mix (shredded cabbage and carrots)

Directions

Cut a spaghetti squash in half length wise and scoop out seeds. Lay skin side up in a 13 x 9 dish and pour about 1/2 inch of water into the pan. Bake at 400 degrees for 30-40 minutes, until the flesh becomes tender. When done scoop out the flesh with a fork so it breaks apart into strings and set aside.

In a small bowl, whisk together the soy sauce, garlic, brown sugar, ginger and white pepper; then set aside.

Heat olive oil in a large skillet over medium high heat. Add the onion and celery cooking until tender, which is about 3-4 minutes. Add in the cabbage mix at the very end for about 1 minute.

Next stir in spaghetti squash into the large skillet and pour the  sauce mixture over top. Stir everything for a minute or so to make sure it is all combined. Then you are ready to eat!

Health & Fitness Articles of the Week – 03/31/15

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Why Los Angeles’ Fast Food Ban Did Nothing To Check Obesity– This is the first I had personally heard about this test in LA with the city banning opening’s of new fast food restaurants in southern LA in hopes of curbing obesity. Personally I love the goal of wanting to help with what is being called an “epidemic.” however it feels like maybe not the most thought out approach. “Surveys of diet and obesity show no changes that can be attributed to the new fast-food restrictions. Fast-food consumption and obesity rates continued to increase in all areas of LA from 2007 to 2011-2012, and the increase was greatest in the areas affected by the fast-food restrictions.”

An Upbeat Emotion That’s Surprisingly Good for You– I am all about how mood and feeling affect our well being. I believe positive thoughts will make people healthier. So when I saw this article I was excited to read it. Who knew the emotion “Awe” would have the biggest impact. “A new study singles out one surprising emotion as a potent medicine: awe. And happily, awe seems to be much easier to come by than many might expect, even for the busy and stressed-out.”

Germanwings Crash Raises Questions About Shifting Ideas of Pilot Fitness–  On CNN this has been a huge topic of discussion this last week. Is there more of an opportunity for airlines to regulate pilots well being prior to flying? This article has some good food for thought. “The programs currently used by airlines and regulators on either side of the Atlantic, aviation experts and psychiatrists said, leave much to be desired. Screening exams are given on a yearly basis and often merely nod to mental health issues, including only a few questions about depression or other illnesses. The exams are often conducted by general practitioners with no psychiatric expertise. In addition, most programs are based on an honor system, relying on pilots to volunteer information about problems they might have.”

Starbucks Introduces Delivery, Mobile Ordering– One of my favorite parts of getting my morning coffee is the routine of walking to the place, standing inline, and seeing all of the people around me. I love the smell, experience, and just getting out in the fresh air. In a society where time seems to dictate all, we are now becoming a society that seems to no longer have time to walk down the block to grab a drink. It will be interesting to see how consumers utilize this new program. “It is mind-boggling to me how many of our customers want Starbucks delivered, even when there is a Starbucks in the lobby of their building,” CEO Howard Schultz told BuzzFeed News in an interview. “I think it’s going to be wildly successful; we’ve figured out how to do it, and it is going to create jobs, no question.”

Keurig for X’: Pods Invade the Kitchen– “Companies are attempting to replicate Keurig’s astounding success by conveniently delivering habit-forming substances at the push of a button. There’s Synek, the Keurig for craft beer, and Somabar, the Keurig for cocktails. Flatev is the Keurig of tortillas; Genie is the Keurig of couscous; the One Shot is the Keurig of miso soup; and if its designers are ever able to bring it to market, Cookiwill be the Keurig of home-cooked meals.”

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Photo from Huff Post