Happy Halloweenie!

                                   

Happy Halloween to y'all! We all know what sugar can do to the body and how it affects every cell. We know the addictive properties of sugar work on the same brain center and has been shown to be even more addictive than heroin. If you need a gentle reminder about the effects of sugar, you can read about it right here and more here.

I came across a picture the other day (thank you Pinterest) that put those little candy bars into perspective and thought that it might help visualize the exercise equivalent for different snack size bars.



Who doesn't love a good piece of chocolate or a Snickers but 50 Burpees for just one? Lol



If you want to taste the rainbow, better lace up and get to jumping :)

In all seriousness, if you are craving a piece of candy and your kiddo happens to get your favorite kind, go for it! Just stick to one and not the whole bag when they have gone to sleep. The serving size is more important than the candy itself. If you want to try a healthier version of your favorite treat.

If you are a chocolate fan like myself, try RAW chocolate sweetened with coconut sugar. It has a lower glycemic index and is made with real cocoa and is a healthier version. I also like to warm up some vanilla almond milk and add a scoop of chocolate brownie protein for a high protein hot cocoa.

If you are more of a fruity sweets kind of person, try to make your own frozen yogurt with a berry greek yogurt and top with fresh berries or have a lollipop. I admit, I sometimes take a sugar-free jello and add a dollop fat-free cool whip. It is pretty delicious!

Tonight the hubs and I are keeping it low key and hoping to hand out some candy to the trick-or-treaters! I have a weakness for cookie dough and instead of making my favorite (ooey gooey chocolate chip) I am opting to make a healthier pumpkin protein cookie and have a glass of red wine.

Have a happy Halloween and take care of you!

J

HIIT Incline Treadmill Workout

If you are new to HIIT workouts, I wrote a post (you will find it Right Here!) a while back explaining what exactly HIIT stands for... High-Intensity Interval Training. 

                                  

I am frequently asked about cardio... How much should I be doing? What is the best type of cardio? Is X amount too much? Too little? Will I lose weight if I do X amount of cardio? I hate to be the bearer of bad news but there is no definitive answer to these questions. What works for one person may be the exact opposite for another person. There is a general guideline however and according to the American College of Sports Medicine (ACSM), "American adults (aged 18-65 years) should accumulate at least 30-minutes of moderate-intensity aerobic activity 5 days per week OR engage in 20-minutes of vigorous activity 3 days per week".  Now does this mean that you need to completely change your routine. No, it sure does not. What you should do however, is get moving and listen to your body.

                                                 

Do you feel fabulous when you get in 20 minutes of cardio 4 days a week? Great, stick to it! Do you feel like you would feel better by adding in another 10 minutes a couple days during the week? Awesome, add it in after work or during your lunch break. Whatever it is that makes you feel like your best self, stick to it! I used to be a cardio girl and when I mean cardio girl, I mean just that. I did cardio. ALL. DAY. LONG. I would run and run and run (almost as much as Forest Gump) and steered clear of the weights. However, my love for running is not nearly as strong as it is for lifting heavy iron! 

Nowadays, I stick to moderate to intense cardio a couple times a week for 20-30 minutes. I feel like it gives me the energy I need, it keeps my heart healthy, and when I am on track with my diet, I do not feel bad about cutting my date with the treadmill short. :) I love HIIT workouts because 1. They kick my butt every time and 2. They are short, sweet, and too the point. Plus, I love a workout that leaves me nice and sweaty. 

Here is an incline treadmill HIIT workout for y'all to give a shot when you need a change of pace. 

Take care of you!

J

Fall Produce Guide

                               

The amount of daylight has gotten shorter, the sun takes its sweet time to appear in the crisp mornings, the wind and rain have made their appearance, and all of our favorites (sweaters, cozy boots, fires, comfort food) have been brought back to life after a pleasant summer. However, with Fall, the farmers markets are gone until next year, our favorite summer produce items have cycled out of season, and it is time to get creative with the hearty fruits and vegetables that are in ripe right now!

When buying produce that is "in season" it will help cut down on your grocery bill especially if you shop your local sale ads. The vegetables that are perfect for your Fall menu include some of my favorites such as acorn squash, butternut squash, pumpkin and spaghetti squash. They are wonderful to roast and create a hearty side dish or puree into a delicious warming soup. Brussel sprouts, turnips, mushrooms, and sweet potatoes are also great to add to salads, stews or roast and eat by themselves. Additional vegetables that are great in the Fall include swiss chard, beets, and celery root. 

Fresh fruits that are perfect for the Fall include pomegranate seeds, figs, and cranberries. Toss them into your salads or bake them into a warm fruit crisp. Apples (think fresh pressed cider or simmered cinnamon apples), pears, and grapes (believe it or not!) are perfect this time of year to create delicious and healthy desserts for the whole family. Asian pears are a delicious crisp treat as well as passion fruit and persimmons. 

Do not fear the produce isle this time of year for there are wonderful options for every occasion. Some of my favorite recipes include several of the items listed above and I look forward to sharing a couple of them with you. Please feel free to share your favorite fall recipes!

Take care of you,

J

Super Spirulina!

So have ya ever heard about Spirulina? I know what you are thinking...Spir-u-whata?! So I'm saying it again...Spirulina!

                              

Spirulina is not technically an herb (it's actually a cyanobacteria) that gets its energy from the sun and is rich in chlorophyll. Spirulina is a naturally occurring blue-green algae that thrives in tropical and subtropical fresh water lakes and ponds with the largest crops located in the US, Thailand, China, and India. It got its name from its spiral, spring-like characteristics.

Spirulina is rich in protein, vitamins and minerals as well as antioxidants and carotenoids that can help protect our cells from damage. Nutrients include iron, magnesium, vitamins A, K, E and B complex, zinc and beta-carotene. This blue-green algae is high in protein (ranging 51-71%) and is considered a complete protein because it contains all the essential amino acids, higher than most other plant proteins. However you would have to take a lot in order to get the same amount you get from animal product, legumes, and nuts.  It is also high in Calcium (25x more than milk) and contains the fatty acid Gamma Linolenic Acid (GLA) which has been researched for its anti-inflammatory properties.

Common uses for Spirulina include treatment and/or prevention of concerns with aging, ADHD, cancer fatigue, high cholesterol, viral infections, allergies, and is being researched for its use in removing radioactive isotopes related to radiation therapy. There is limited scientific research on human consumption and Spirulina but the test-tube research has shown promising results. Hopefully continued research will prove all the wonderful benefits of this blue-green algae!

Spirulina comes in powder form, capsules, tablets and other products such as juices. When purchasing any of the aforementioned products, make sure to choose one that is organic and of high-quality. I add 2 tsps of powdered Spirulina to my protein shake... I am not going to lie, the taste is not my favorite! It kinda tastes like... well... pond water. If you blend it into your smoothie or fresh juice however, it is not that bad!

This is a recipe my hubby created a while back that I incorporate a couple times a week (when HE has the time to make it lol).

Stress & Eating... How to Stay on Track

Think back to a time when your life felt out of control...When the phone was ringing, the dog was barking, the kids were crying, your house looked like a tornado ripped through it, and your lunch was burning on the stove...ALL-AT-THE-SAME-TIME.

We have all been there, maybe not the exact scenario I just described, but similar to that in which you feel like you can not catch your breath with just how chaotic things happen to be.  Do you A). Turn to food when you are feeling stressed in hopes to feel better or B). Turn away from food because you do not have the time to eat. Do you A). Tend to eat foods that are higher in fat, sugar, calories when stressed or B). Down a shake because it is quick and convenient?
                                                          
Whether you chose A or B, both are stress related and from my experience, A is more common. Maybe you are feeling sad, anxious, depressed, lonely, stressed to the max, or angry and your go-to antidote is something of edible form. You come home after a long, grueling day and you eat a bowl (or two or the whole dang container) of your favorite Ben and Jerry's ice cream. Eating when you are emotional happens from time to time however, when it happens more often than not, when eating is the first thing you turn to when negative feelings set in, you might have to have a heart-to-heart with yourself.

What is this stress eating that I am talking about? It is just as it sounds...It is when you reach for food to find comfort when facing the situation or emotions at hand. For instance, maybe you are fuming about the jerk that cut you off on the freeway and you are sure that a pizza will calm you down or you are feeling sad and you cant quite figure out way you are so blue but you think that comfort food will do just that, comfort you. This is the type of eating that I hope you become more aware of after reading this article.
                                 
Are you hungry or is it emotional hunger? When emotions are the driving force behind your hunger, it is hard to feel full and satisfied. There is a deep hole that needs to be filled yet nothing quite does the job unlike physical hunger, which after eating a meal, our stomach feels full and we usually stop eating. If it is emotional hunger, we tend to want something full of fat and sugar (think the monster slice of chocolate cake at Claim Jumper). When physical hunger is the driving force, we tend to look at several options and pick the one that sounds good and is typically a healthier choice. If it is emotional hunger, you might feel satisfied right after but soon after might feel guilt where as a physical hunger does not typically result in these type of feelings.

What do you do if you are a stressful or emotional eater? First, it is important to realize that this happens to all of us. You are not the only one. Here are a few tips to help you combat the need to eat when your emotions are going crazy.

Keeping track of your food in a journal or in an app like My Fitness Pal, is an excellent way to determine emotional triggers. Keeping notes on your feelings, your hunger level, what type of foods you are craving are all ways to learn more about what is causing those feelings and what type of foods you are reaching for.

Find an alternative. When stress triggers you to reach for the box of cookies, get your walking shoes on and head outside. Get some fresh air and clear your head. If you can't take a walk, call a friend or listen to your favorite CD. Find something that gets your mind off of those cookies and on to an alternative task.

Wait out the urge. This can be tough but when the desire to eat strikes, try and wait it out. Drink a glass of water and wait 15 minutes. Is the urge still there? If it is, try and eat a small portion of your favorite food and walk away. If it is no longer there, great! You successfully waited out the craving.

Be honest. Be honest with yourself and own up to the emotion. It is absolutely normal to feel down, sad, angry, lonely, or any other feeling sometimes. This is what makes us humans and although it may feel like you are dealing with the same emotions forever, it will get better with time.

If you find that it happens quite frequently, there are health coaches (like myself) that can help you with your emotions, your eating and the combination of the two! Be kind to yourself and please know that it will take time to work on this.

Take care of you!

J

Fit Friday Spotlight

What a beautiful Friday!  It was a short 4-day week, the sun is shining, and is supposed to be in the high 70's all weekend! If there is one thing I know, it is that people seem much happier when the sun is out. I can't help but notice how kind, pleasant and friendly people are compared to when it is dreary, gray and/or raining out. I love it!

As of late, I have been incorporating several raw meals per day to my diet and have been loving every one. I feel brighter, more energized and to be honest... Less toxic. When I refer to raw foods, I am talking about a meal plan focusing on unprocessed and uncooked plant foods such as fresh fruits and vegetables, sprouts, seeds, nuts, grains, beans, dried fruit, and seaweed. If you have never tried adding raw meals in, I highly recommend it!

For 'Fit Friday Spotlight', I want y'all to head over to Oh She Glows and check out Angela's page. It is wonderful to read and full of delicious recipes including several vegan/raw/gluten free/dairy free/soy free options that will make you start drooling! (You have been warned!)

Oh She Glows offers an inspiring before/after story that you can not help but smile about, an inside look into Angela's kitchen where you will find her go to shopping list and her gadgets she can not live with out in addition to information about her cookbook. She does a fabulous job updating her blog and providing all sorts of new tips/tricks for you to use!

One of the recipes that I use (especially because the hubby loves them) are the Almond Cookies! Here is the recipe LINK. I definitely think you should give these a whirl!!



Have a wonderful weekend and most importantly.... Take care of YOU!

J

Catch-Up and Confidence...

Good Mornin! First, I want to apologize to all you dedicated readers that support this blog. I am sorry for the long break and lack of posts. Life happened and I lost all track of time and with the amount of travel that has consumed my summer, I couldn't keep up with everything as hard as I tried! But I am back and I am so happy to be so! I have A LOT to share with you including new recipes, awesome exercises, wonderful nutrition information and so much more!  

I want to kick off today's post with my thoughts on fear and confidence. Defined by Merriam-Webster, Fear is defined as "to be afraid of (something or someone)" and "to expect or worry about (something bad or unpleasant)". Confidence is defined as "a feeling or belief that you can do something well or succeed at something" and "a feeling or consciousness of one's powers or of reliance on one's circumstances". 

I have many fears and I have posted about them HERE. I have spent countless hours worrying about stuff that never even happens (raise your hand if you have NOT done this!) I have worried what so-and-so might think of this or that. I have been afraid of letting other people down at the expense of my own happiness and I have kept my ideas hidden for fear of ridicule. Fear can debilitate your hopes, dreams and goals if you allow it. 

On the other hand, confidence...in yourself, your actions, in your plans and dreams can overcome those fears and propel you forward as if you just landed on a booster in Mario Kart! You see, confidence is a funny thing. As outlined above, when you feel confident in your own skin, when you believe with all your heart that you will succeed, nothing can deter you from where you are going. You do not listen to the voices that say 'you can't do it' or the people who may try to bring you down. You feel and rely on your own powers to navigate the uncharted waters ahead. 

Are you wondering why am I writing about fear and confidence? Because this blog is all about helping you feel and look your best emotionally, spiritually, and physically! Do not be afraid to put yourself out there and try something new! Go after what you have always wanted! Be the best version of YOU!

Now for a quick yummy recipe that hits the spot when you are feeling like a fiesta! Shrimp, cilantro, and avocado with brown rice.

Take care of you!

J