A Waist is a Terrible Thing to Mind

Just an excerpt from the book I'm currently reading, Intuitive Eating by registered dietitians, Evelyn Tribole and Elyse Resch. I have had a life-long battle with accepting what I see in the mirror, and lately that struggle has been more difficult than it has been in years. I needed this today, and maybe someone else out there reading this needs it too:

"Accept your genetic blueprint. Just as a person with a shoe size of eight would not realistically expect to squeeze into a size six, it is equally futile (and uncomfortable) to have the same expectation about body size. But mostly, respect your body, so you can feel better about who you are... 

Has all the self-loathing because of your body helped? Has dwelling on your imperfect body parts helped you become leaner, or merely make you feel worse? Does chewing yourself out every time you step on the scale make you weigh any less? We have yet to find one client who says that focusing on his or her body in such negative ways is helpful. Studies have shown that the more you focus on your body, the worse you feel about yourself. Yet the body torture game goes on - mirror, mirror, one the wall, who's the slimmest of them all?"

H2...Oh! Hydration Challenge!

       Ok, I promised myself that before the summer was over, I would do a post about good hydration, because ensuring you're well hydrated is just so darn important! The human body is comprised mostly of water, 70% to be exact! Just being slightly dehydrated can cause some serious problems - nausea, headache, foggy brain, muscle weakness, dry and sunken skin/lips, even syncope (that's the fancy name for fainting y'all).

       Also, I have found that it's a pretty safe assumption to say that a majority of us are not meeting our bodies need for water, let alone even know how much water we should be drinking.  Do you know the daily recommendation of water?

Quiz Yourself: What is the daily adequate intake of water?
                     (a) 8, 8 oz. glasses/day
                     (b) 3 liters for men, 2.2 liters for women
                     (c) just enough to not be thirsty
                     (d) 4, 12 oz. bottles a day

       The answer is (b), however, that amount increases slightly depending on a few other factors, such as exercise, environment, health conditions, illness, pregnancy and breast feeding.  For exercise lasting an hour or less, it's recommended that you drink an extra 1.5 to 2.5 cups of water. For extensive exercise, drinking a low-calorie sports drink is probably a good idea.  Just be mindful of the sugar!  What I like to do, is drink a watered-down version.  Half low-cal sports drink, half water, ice and a little slice of lemon is perfect for super hot days and replenishing electrolytes after a good sweat session.
      

Here are some quick tips to help make staying hydrated easier:

• Drink a large glass of water, or a 24 oz. water bottle with breakfast, lunch, and dinner, plus   one between each meal.  If you weren't counting, that's a total of 5 a day.

• For every caffeinated beverage and serving of alcohol you drink, drink an additional 8 oz. of water.  Caffeine and alcohol are dietetics, which means even though they are liquids, they don't count towards your total fluid intake, since they promote your body's production of urine, thus eliminating more water from your body. 

• Try to make it a habit to always keep a bottle of water on you at all times.  This makes drinking water throughout the day easier since you always have access to it.

• Always be sure to drink water or a low-calorie sports drink before, during and after physical activity.

• On particular hot days during the summer, increase your normal fluid intake by a few cups or so. 

• Sometimes drinking water is easier to do when it isn't ice cold.  If you're feeling particularly parched, opt for a glass of room temperature water, and you should find it's easier to drink a larger quantity.  I do this all the time, especially at restaurants.  I order my water sans ice cubes, and I always notice I end up drinking more than I would otherwise.  

       This week, I'm challenging myself to drink my allotted 2.2+ liters of water a day.  Join me!  Tell me how you stay hydrated in the comments, and if you join me in my challenge, how you felt. Did you notice a difference in how you felt/looked?   Bottoms up guys!

Recipe of the Month: Turkey Squash Bake

       It's that time again! Get ready for a delish meal guys, I'm absolutely in love with this one.  I got this recipe from one of my best friends, Christy, and bugged her incessantly for over two months to get it. 
      She graciously let me stay at her house a while back for her engagement party, and my flight didn't land until 11:45pm!  Needless to say, I was runnin' on fumes by that time.  She just so happened to have made this bake the night before, and warmed me up some in the microwave so I didn't have to go to bed starving. Oh. My. Gosh. it was fantastic, even as left overs! 

       An additional bonus for this meal: it's Paleo!  As I've mentioned before, I don't subscribe to any particular "diet", but I do try ("try" being the important word here haha) to limit my grain intake when I can, I've just noticed it makes me feel better.  Problem is, I LOVE carbs/bread/grains.  But as a carb-craver, let me tell you that I don't miss them at all in this meal, it's too yummy!

Alright, enough jabbering, here's the recipe:

What You'll Need (It's not much!)

• 1 lb ground lean turkey
• 2 cups mushrooms, sliced
• 2 yellow squash, sliced
• 1 small onion, diced
• 1 tbsp olive oil
• 1 sprig fresh rosemary
• 2 cloves garlic, minced
• 2 eggs
• 2 tomatoes, slcied
• 1/2 cup - 1 cup grated Parmesan cheese

What To Do 

Preheat your oven to 350 degrees. Sauté the onion in the olive oil until tender. Add the ground turkey, mushrooms, and garlic. Cook until turkey is browned (keep an eye on the heat so you don't burn the garlic!)  In large bowl combine the sautéed ingredients, 2 eggs, rosemary, squash, salt and pepper. Transfer the mixture to a casserole dish, top with sliced tomatoes and the Parmesan cheese, and bake uncovered for 30 minutes.

                                             And there you have it - a big bowl of comfort!

It might not be pretty, but it sure is yummy! Also, my photo skills suck, sooo...yeah.

Side note:  I still don't have a camera (lame, I know), but I just upgraded to an iPhone 5, so hopefully my picture quality will go up a little bit from here on out!

Juicing vs. Smoothies

The other day my friend Danielle and I got in a passionate discussion about the new juicing trend.  It seems to be the "hot" new health trend to promote anything and everything from weight loss to cancer prevention.  Juice bars are beginning to pop up in strip malls across the nation, there are plenty overpriced "quality" juices for purchase at the grocery store and QVC certainly features their fair share of fancy at-home juicers. But is the hype warranted?

Do juices contain lots of good-for-you-goodies? Certainly!  Do they also contain a heaping handful of
sugar? Absolutely! What about calories?  Yep, juices can have plenty of those as well. There is no 

Beware: May contain more sugar than double chocolate cake!

denying that juices have some great
health  benefits, but, in my opinion, they are overshadowed by some serious pitfalls.

First, although juices contain no added sugar, the combined grams of natural sugar from all of the produce being juiced adds up!  For instance, let's say we're making an orange and carrot juice.  There is roughly 15g of sugar per medium sized orange, and a 7-inch carrot contains about 5g of sugar.  According to a quick Bing search for orange carrot juice recipes, to make 1 serving of juice, you would need about 7 carrots and 3 medium oranges (although this varies slightly). That would give you 80g of sugar!!!

Second, the physical act of juicing removes part of the fruit or vegetable that is arguably the healthiest component: the pulp and skins.  The pulp and skins often contain much higher levels of fiber and antioxidants than the juice. For example:

          Citrus fruits - Studies have shown antioxidants obtained from the peel were 20 times more powerful than those from the juice.
          Kiwi - The skin contains three times the anti­oxidants of the pulp; it also fights off bugs such as Staphylococcus and E-coli, which are responsible for food poisoning.
          Pineapple - Aside from the core containing more fiber and vitamin C, it also contains twice as much bromelain than the fruit.  Bromelain is an enzyme which breaks down food and dead human tissues linger in the digestive ­system quickly, ­protecting the stomach.

With that said, let's consider smoothies.  As opposed to juicing, smoothies contain the pulp and skins of the produce going in, rather than straining them out.  Thus, a smoothie made from the same fruits/veggies as a juice would contain more fiber and phytonutrients than it's liquid counterpart. Also, because smoothies utilize the whole fruit/vegetable as well as other ingredients to add bulk and texture (hello creative use for protein powder!), smaller quantities of produce are needed to yield the same volume of finished product as juice. Smaller quantities of produce means less sugar.

What is your preferred fruit and veggie beverage?  Is it a smoothie?  If so, share the recipe in the comments section to spread the love!

Spotlight on Supplements: Protein Powder

Hi guys!  I want to start a new installment of articles focusing on everything you need to know about various supplements.  There are so many different supplements and varying information about each and every one of them so I thought this would be very helpful.

 So, to kick off my Spotlight on Supplements series, I would like to start with one of the most widely used supplements: protein powder!  Protein powder, in my opinion, is the number one supplement to have in your pantry.  It's extremely versatile, safe, effective and almost everyone can benefit from it. Whether you're a serious gym rat, a vegan/vegetarian, or simply trying to increase your protein intake, you gotta' love this stuff!  

To start, what is protein powder?  Well, it depends on the type of protein your powder is derived from (we'll get to that), but basically it's just an isolated, powdered form of a specific type of protein (or a blend of different types), that is made to be water soluble(ish) so that it can be mixed into a liquid. However, there are different brands of protein powder that include a handful of other supplemental additives - so read your labels! The various sources of protein these supplements can be derived from are as follows:

Whey
Whey is is the liquid remaining after milk has been curdled and strained, and in the case of a protein powder, dehydrated. This is the most common type of protein that protein powders are made from. That's because whey contains high levels of all nine of the essential amino acids (making it a complete protein) and branched-chain amino acids (these can be a whole other supplement in an of themselves, more later). More specifically, whey contains the highest amount of the amino acid cysteine, which is used to form glutathione; a tripeptide that plays a crucial role in the synthesis of protein, or new muscle. Whey is also very water soluble, making for a smoother texture when mixed, and is neutral tasting. There are 3 different types of whey protein...
          - Concentrate: contains between 25 - 89% protein, and contains a little more fat
          - Isolate: more purified and contains 90+% protein, almost fat-free, and easier to digest
          - Hydrolysate: rarely seen in protein powder due to taste, easy to digest, and is often found                                   in baby formula
Because whey is derived from milk, people who are lactose intolerant or are allergic/sensitive to milk may not want to use a whey-based protein. 

Casein
Casein is the most abundant protein found in milk.  When digested, it forms into a lump or clot in the stomach.  This is good, because as this clot/lump of casein travels through the digestive track, it is able to supply a stable and slow-release of amino acids into the blood stream. It is also pretty water soluble.  Casein additionally contains higher amounts of glutamine (again, we'll save this discussion for another day), and casomorphin. As with whey, if you have an allergy, intolerance or sensitivity to milk, this type of protein powder is not for you.

Soy
This protein is derived from, you guessed it, soybeans.  The protein comes from soybean meal that has been dehulled and defatted. From there they are processed into three kinds of high protein commercial products: soy flour, concentrates, and isolates. The pros of soy protein is that soy contains many other nutritional benefits aside from a high quality protein, it's easily digestible and dairy free. However, soy protein also contains isoflavones, a type of phytoestrogen that has been linked to breast and prostate cancer.  Also, isoflavones can interfere with the iodine, which plays a pivotal role in thyroid function, and can be allergenic. If you have a history of breast cancer, prostate cancer, or hypothyroidism, you may want to shy away from soy based protein powders.

Egg White
Just as it sounds, egg white protein is simply pasteurized and powdered egg white. There are numerous benefits to an choosing egg white based protein powder.  Egg white protein is a top quality protein (it's a complete protein), since it comes from an animal source. It is also easy to digest and highly bioavailable, fat free and contains potassium, which can help metabolize carbohydrates and aids in the development and growth of muscles. Vegan?  Move along.

Plant-Based Protein Powders (Hemp seed, sprouted rice, pea)
This is typically the best choice for people who have sensitivities to milk, vegan, and cautious of soy. Although these various plant-based protein powders tend to be less palatable (they are not as water soluble, making them a little, or a lot, chalky in texture), they do contain many benefits.  Hemp seed protein contains a complete and highly-digestible protein and the oil that goes along with it is high in the good essential fatty acids. Sprouted rice protein is made from the whole grain and is a complete protein source, highly digestible and allergen free. However, it's low in the amino acid lysine, so is often combined with pea protein powder.  Pea protein is again, hypoallergenic, and is very similar to soy protein, minus the phytoestrogens.

Whew!  That was a lot, I know, but that just goes to prove how complicated the world of supplements can be.  My protein of choice is Vega protein powder.  It's a plant based protein, since I have a lot of allergies and sensitivities, and is pretty comparable to a whey or soy powder when it comes to texture and taste.  Aside from just mixing it with some almond milk or water after hitting the gym, I also love to cook and bake with it.  I add it to cookie batter, oatmeal, smoothies, all sorts of stuff!

What type of protein do you use, and what's your favorite way to use it?

Ouch! What To Do When You Hit The Gym TOO Hard

Now I love a good "beast mode" work out as much as the next girl, but sometimes I over do it and before I know it, that "good" burn turns into "oh my gosh I can't move!"  For instance, yesterday I could barely walk due to an awesome leg session the other day, and I was definitely paying the price!

This needs to happen, for real though...

But from my pain, came a little inspiration! So here's the scoop on that pesky next-day misery and what you can do to ease the suffering.

What is it? Delayed onset muscle soreness (DOMS),  is the pain and stiffness felt in muscles several hours to days after unaccustomed or strenuous exercise.
The soreness is felt most strongly 24 to 72 hours after the exercise.

What causes it? One big misconception is that DOMS is the result of lactic acid build up within the muscle, however this is not the case. Blood lactate levels return to resting levels within one hour of exercise, even after intense workouts. Instead, DOMS is the result of microscopic tearing of the muscle fibers and the accompanied inflammation. The amount of tearing (and soreness) depends on how hard and how long you exercise and what type of exercise you did. Eccentric muscle contractions seem to more closely associated with DOMS than concentric movements. Going down stairs, running downhill, the lowering of weights and the downward motion of squats, lunges and push-ups are all examples of eccentric movements.

How to ease the pain:
Ibuprofen - This reduces inflammation within the body.  Ibuprofen has been known to be harsh on the liver with prolonged use, so you don't want to make it a habit. It's best to consult with your doctor to ensure you are able to safely take ibuprofen since it should be avoided with some medical conditions.

Warm soak with Epsom salt - The warmth increases blood flow to the affected muscles, a treatment shown in several studies to reduce the pain associated with DOMS. Adding some Epsom salt to the water will also bring down any inflammation.

Massage/Foam Rolling - If you have someone on hand nice enough to give you a nice massage, a gentle but firm massage of the area will help loosen up any stiffness and increase blood flow.  If no one is around to lend a hand (literally, hahaha), most gyms come equipped with foam rollers, or they can be purchased at most mega-stores (Wal-Mart, Target, Ross, Marshalls) and sports stores. Essentially, you just slowly roll the sore area back and forth against the roller on the floor.  I'm warning you, both massage and foam rolling will hurt, but should help relieve some pain afterward.

Continued movement - Now I know the last thing on your mind when you have a bad case of DOMS is going to the gym, but low-intensity movement increases blood flow and will help the muscle loosen up a little.  I recently tried this method, and I have to say it worked!  Even though I was hobbling along all day yesterday, I still took my butt to the gym for a Body Pump class.  It was a little uncomfortable at first, but after a few minutes, I warmed up and wasn't nearly as sore as before.  I was worried that after class the pain would come back with a vengeance, but it didn't (yay!)

What can be done to prevent DOMS? Unfortunately not a whole lot has been proven to effectively prevent the day-after pain.  Two methods that have shown promise include gradually increasing the intensity of a workout as well as maintaining proper nutrition, focusing mainly on electrolyte and glycogen balance both pre and post work out. Another common myth is that stretching before and after exercise can prevent DOMS, but this method has been shown noneffective in several studies. That isn't to say stretching isn't important, it is very effective when it comes to preventing injury, just not plain old muscle soreness.  

What works for you when you're hit with a nasty case of DOMS? 

Recipe of the Month: Paleo Pancakes

Alright, I know...I dropped the ball for June's recipe of the month.  My bad, no excuse!  But I have a great, not to mention easy, recipe for July!

My pancake making station!

So, bananas are quickly becoming one of my favorite fruits. Why? They are SO versatile!  A few weeks ago, in the post "Healthy Treats to Beat the Heat", I posted the recipe for banana "ice cream", which wasn't ice cream at all, but puréed frozen bananas!  When I made it, I was floored how similar the texture was to soft serve ice cream.  Now, I have yet another bananas-only recipe, but this time we're making pancakes! See what I mean when I say bananas are probably the most versatile fruit ever?

Now I'm not following a Paleo diet, but I do try to limit my grain intake and I've found that most Paleo recipes are just bursting with all sorts of yummy nutritional value.  If you've never tried a Paleo or vegan, or even a vegetarian recipe, I challenge you to give one a try, and this pancake recipe is a great place to start.

Yummy!

Ingredients (Makes ~ 3 to 4 cakes)
2 small (6" to 6-7/8" long) ripe bananas
2  large eggs
pinch of salt
dash of cinnamon
non-stick oil of your choice, I used coconut oil
Optional: nuts, chocolate chips, blueberries, raisins, peanut butter, whatever kind of pancakes you feel like!

Directions
Mash the bananas in a small/medium bowl.  Add the eggs, and mix together until well blended. There will still be chunks of banana, that's OK.  Mix in the salt and cinnamon.  BAM! Your batter is done.  How easy-peasy is that?!

Heat a skillet over medium heat, and coat pan with your non-stick oil.  Once hot, spoon a few spoonfuls of batter onto your skillet, keeping the pancakes to 4" - 5" in diameter. Now is the time to add any of your mix-ins to the top of the pancake while it's cooking.  If you add it to the batter, they tend to sink to the bottom since the batter is so thin.

 

Now THAT'S what I call breakfast!

 I found these pancakes took a little bit longer to    cook than traditional pancakes, so just keep checking if they are ready to flip.  Once they seem sturdy enough to flip, flip away!  The second side never takes as long to cook, so keep an eye on them. Once they're done, plate and dig in!

Nutrition Facts (Batter only):                                

  Calories 322                                  

  Fat  10g                                                         

     Saturated  4g                                       

     Trans 0g                                                   

Cholesterol  422mg                                      

Sodium  142mg                                            

Total Carbs  46g                                          

     Fiber  6g                                             

     Sugar  24g                                          

Protein  14g