Friday, June 7, 2013

workout warrior tools

workout warrior tools

To be a workout warrior you need the right tools.  I have mentioned the fitbit line of products (scale, flex, etc) has worked well for me.  I came across the following article with more tools for the trade which I thought was worthy of sharing.

http://www.cnn.com/2013/06/03/tech/mobile/fitness-gadgets-motivation

Which are your favorites?

Thursday, June 6, 2013

have you tried it?

have you tried it?



Cookie Butter from Trader Joes.  A friend brought me a well coveted jar. I had planned to experiment with cookie butter cupcakes, a scoop of this tastes a bit like a ginger bread cookie.  Can you imagine cupcakes and matching frosting?  Well right now all I am doing is imaging...I have to hunt down some more....

Wednesday, June 5, 2013

stuffed mushrooms

stuffed mushrooms

These mushrooms are so many things quick, easy and they please both the workout warrior and the fat girl.

Set the oven temp to Low Broil.

Rub fresh mushrooms with a damp cloth to clean.

Pop off stems so you have a small crevice to fill with cheese.

Using a butter knife scoop spreadable garlic and herb cheese into the crevice.  Broil for 2-4 minutes, just until the cheese spread browns slightly.

Serve warm

These are a great warm appetizer or side dish

Tuesday, June 4, 2013

avocados again

avocados again

What can I say? When you find something 
great you must get the word out.

Monday, June 3, 2013

challenge

challenge

Get excited about your food. As in get excited about your healthy plate.  Todays lunch was an assortment of "goodies."  The trick is to add the small details that make a big difference.

Today's plate included fresh sliced carrots, and cucumbers (topped with kosher salt to bring out their flavor) for dipping.  Hummus topped with roasted grape tomatoes and garlic olive oil, garlic stuffed and marinated olives, and toasted pita brushed with the same olive oil.

Adding a little flavor to olive oil is easy.  In a sauté pan pour 2-4 tablespoons of olive oil, and heat with garlic cloves (2-3) and a little sprinkle of kosher salt.  Just heat until you can smell the garlic.

These small details make a big impact.


Friday, May 31, 2013

veges

veges

So I am not the biggest fan of vegetables, which makes the prospect of eating a plant based diet difficult.   Veges have to be cooked properly and flavored properly for me to enjoy eating them (see previous article on Brussels sprouts).  So this week is my first attempt of going sans meat.

Last night I made vege fajitas, and not only were they tasty they were very satisfying.

Easy Fajitas (Veges only)

1 yellow onion half chopped, half julienned
2-3 pepito peppers, chopped
3/4 cup of mushrooms
6-7 stalks of asparagus cut into 1 and 1/2 inch pieces
5-6 baby carrots chopped
1 fajita packet

In a large sauté pan heat 2 tablespoons of olive oil add onions and let them cook until transparent.  Add the rest of the vegetables.  Cook for about 5 minutes, or until the colors on the veges look more vibrant.  Add 1/4 cup of water and then your favorite fajita mix, stir until combined and all veges are evenly coated. Cook for and additional 3 minutes.

I served mine with a sprinkle of shredded low fat cheese, a spoonful of salsa and 1/4 of avocado.

The above recipe made enough for 2 for dinner, and leftovers for one.

Fiesta time?


Thursday, May 30, 2013

workout warrior is back

workout warrior is back

Today was day one of the new 12 week challenge.  This one focusing on leaning out, which is perfect timing for my new lean eating diet.

Instead of my normal lunch, or rather the same go tos I have for lunch today I tried my hand at an avocado salad.  It was so good and fresh, and I didn't leave hungry.

Avocado Salad (one portion)

1/2 avocado chopped
5-6 grape tomatoes (leave them hole)
1/2 teaspoon caper berries
drizzle olive oil
drizzle rice vinegar
add kosher salt and fresh cracked pepper to taste

Quick Tip: When using avocados you can keep them from going bad by saving the side of the avocado with the pit in it.  The pit will naturally keep the avocado from going brown.  Same for when you make guacamole, just place the pits in the leftover guac and you will keep it from going brown prematurely.

Enjoy!

Wednesday, May 29, 2013

the man makes a good point

the man makes a good point...

As previously mentioned I am reading http://www.amazon.com/The-China-Study-Comprehensive-Implications/dp/1932100660 which advocates for a plant based, non processed food diet.  I'm only 30% of the way through the book, but I must say the man makes his point. 

Food, specifically bad food has a direct impact on the diseases/conditions you will get as you age.  Many of these conditions make you susceptible for more dire circumstances.  The book talks about fad diets and the ability sustain limited calories and cutting out specific foods.  30% of the way through the book and I am ready to make a change...the question now is what to eat?

This week is my first attempt at cooking a plant based, non processed food diet at home.

First up is vegetable fajitas...stayed tuned for new recipes all this week!

Tuesday, May 28, 2013

for better or for worse

for better or for worse...

This last week has been my week to recuperate from the hectic schedule I keep. I have not worked out at all, and I have allowed myself indulgences that I do not typically get to have.

The results are staggering...while I have enjoyed myself, the physical results speak for themselves.  You can see a change for the worse, in my tone and my weight, in the way my clothes fit...Its amazing after a year spent of limiting this behavior and working to improve how quickly the results of the hard work can disappear.

The lesson is a good one...back sliding into old behaviors is easy, the food and the workouts are equally important...and I am not training for the short run, I'm training for my life.



So for better or for worse, I know I cannot repeat this type of indulgence...

Friday, May 24, 2013

whipped cream

whipped cream

Lets let TFG girl have a moment to talk about whipped cream.  Whipped cream is the easiest, most versatile culinary delight.  It takes only minutes to  make, and can last for a 5 days in your refrigerator.  Its richer and creamier than anything you can buy, or spray out of a bottle or worse yet stir from the frozen foods section.  Please do yourself and TFG a favor and make honest to goodness whipped cream, and savor the difference on your sundae, piece of pie, or in your hot chocolate.

Whipped Cream
1 cup heavy whipping cream
1 cup powdered sugar
1 tablespoon vanilla

Whip on high with whisk until stiff peak (when you lift whisk out of the whipped cream and turn upside down the point the whipped cream makes stays up right instead of curling over)

Best to place in a glass bowl and cover with saran wrap and then refrigerate.



    

Thursday, May 23, 2013

food

food

As you might have realized by now I LOVE food.  Since loosing weight, people have asked how I have done it.  When I say that I cut out carbs and sugar the response is overwhelmingly "oh I could never give up bread, sugar etc.."  I know this not because I hear it all the time, but because I said the very same thing when faced with a decision on making a change so I could lose weight.

One year ago, right about now I went to my doctor, and asked why I couldn't loose weight. I thought I was eating healthfully and going for runs regularly.  He had me keep a food journal for the week and the outcome was to give up the carbs and the sugar. It was simple he said, give them up and lose weight (10 to 15lbs) or keep eating as I liked and always be 10-15lbs heavier than I wanted to be...to me the choice was easy.

I have recently heard about and started reading a book called http://www.amazon.com/The-China-Study-Comprehensive-Implications/dp/1932100660.  The China Study suggests that it might be healthier to go to a plant based diet...and my immediate thought was "oh I could never go without a hamburger"....so maybe this diet is on to something?

I guess we shall see in posts to come...

Wednesday, May 22, 2013

my mantra


my mantra



On days when it would be easy to give in to eating tempting treats, or to skip the gym.  I go to my mantra "nothing tastes as good as being fit feels."  More than the goodness of feeling good and being in shape, to me if feels awful to be uncomfortable in my own skin, uncomfortable in my own clothes, unhappy with the image I see of myself.

Tuesday, May 21, 2013

avocados

avocados

I love avocados.  When I was a kid my family would make a whole meal out of avocados filled with baby shrimp and topped with a light dressing, it was an amazing little summer salad, or easy appetizer.  I love to have fresh avocados with eggs for breakfast. 

One of my most favorite tricks is to make tuna salad and replace the mayo with avocado.  Now as an avid mayo lover I would have never bought in to this trick until I tried it, but its fantastic.  You do not miss the mayo AT ALL!

I think that when most people think of avocados their minds go straight to guacamole.  Traditional guac is great...but while traveling a few years ago I stumbled upon a great TexMex version of guacamole.

2 avocados mashed
2-3 roasted cloves of garlic (use olive oil in a sauté pan, heat, add cloves of garlic and brown on both sides, do not burn, press through a garlic press while still warm)
Add salt, pepper and garlic salt to taste
Add 2-3 tablespoons of Worcestershire sauce
2-3 dashes of hot sauce
One large spoonful of fresh salsa
Lime zest
Juice of 1/2 a lime

Stir together and enjoy with veges, cucumber or chips

Monday, May 20, 2013

challenge day

challenge day

This is a different kind of challenge for me. This week is my off week.  I take a break from the gym to recuperate, rest and relax. This week is about il dolce far niente, the sweetness of doing nothing. 



As I get home my mind is racing with all the "nothings" I can could be doing, cook, walk the dog, blog, email...etc.  The challenge here is to really relax, and not race from one activity to the next...but to take pure enjoyment in sitting back and enjoy the sweetness of the break I have earned.

Friday, May 17, 2013

almost there

almost there

One more workout and then I like to take a week off to let my body recuperate, another non food good reward for hard work. 

Even after 12 weeks of this cycle and 36 weeks of the previous cycles I am still having to talk myself into today's workout...it doesn't get easier...I just get stronger.

Almost. There.


Thursday, May 16, 2013

workout warrior

workout warrior

This week I have vowed to eat cleanly.  That doesn't mean that I am not craving sweets.  To curb that craving I have a dinner salad filled with fresh fruit and vegetables.

Orchard Salad
2 Sliced Strawberries
4-5 Blackberries
4-5 Raspberries 
1/2 Apple, chopped
1 slice non fat/low sodium honey roasted turkey chopped
1oz crumbled herb chevre cheese
1 hard boiled egg (use only the white) chopped
4 baby carrots chopped
4-5 leaves of romaine lettuce

Top with olive oil, kosher salt and fresh cracked black pepper.


Wednesday, May 15, 2013

fun reward

fun reward

When I last spoke about fun rewards I failed to mention a totally just for fun dance class I take. Tonight's fun reward is giving myself an extra hour just to enjoy this class.  There is some cardio value in a dance class, but like I have said before not enough to make an impact on my weight.  So this class is just about dancing for the joy of dancing, singing along to the be boppy music, and lifting my mood after a tough day.





Tuesday, May 14, 2013

stay focused

stay focused

When I first started going to my weekly spin class, I was almost 30 lbs over weight.  The side view of me on the bicycle was defeating...at first I looked at the teacher to find my focus.  Once I got a feel for the class I would "race" my more advanced classmates.  After months of focusing my attention on others to get through the class, I finally turned the focus back on me.

I caught a look at myself in the mirror.  The class and diet were working, I didn't linger on the imperfections I still saw in the mirror.  I locked eyes with myself and stayed that way through the rest of class, in a dead heat race with myself to do the best I had ever done...it worked.  Now when I face a challenge, I stare straight ahead and dare myself to do more than I believe I can.




Monday, May 13, 2013

challenge

challenge

Finishing strong. I took a spin class recently that was really difficult.  The teacher had us doing all kinds of moves and exertions to get the most out of a 60 minute workout.  With ten grueling minutes to go before we started the cool down, I, like most of the other students, was slowing down.  She looked at us and said finish strong, be able to leave and be proud of what you did here today.  The last 10 minutes was a drop in the bucket compared to what I have done for the rest of class, there was no reason to give up on myself in the final stretch...so this week's challenge is finishing strong. 

Going through the last week of any routine, I challenge myself do to more than I have done, lift heavier, run harder, do more...this week will be no exception.  I am also challenging myself to cut out any mini cheats (i.e. hot chocolate, candy) and finish the week with a totally clean diet...

The Year End/Last Week Challenge has begun. Six days of clean eating, and INTENSE workouts.



Friday, May 10, 2013

the tools

the tools...

One of my favorite tools in going through the weight loss process has been Fitbit. http://www.fitbit.com/home

Fitbit has an online dashboard that allows you to set goals, track activity, and food. They just released a product called the Fitbit Flex. 

http://reviews.cnet.com/wearable-tech/fitbit-flex-black/4505-34900_7-35566773.html

I have been waiting for this product to get a full picture of my workout activity, goals, and sleep patterns.

So as reward for a year of hard workouts I have just ordered my fitbit flex! stay tuned to see how it works!

Thursday, May 9, 2013

good reward

good reward

changing the reward system.  I didn't think I used food as a reward...until I realized I did.  If I had to get through a tough task at work I gave myself permission to eat candy, if I wanted to treat myself to something fun, I would choose a fun restaurant and order food that was bad for me, if I was unhappy with something food would cheer me up, even in small doses.  It was like a little gift I could give myself.

When I started working out, I realized this habit of rewarding myself with bad food was something I needed to change.  The road of ahead of me was going to be tough and I didn't want to sabotage my journey by rewards from an unhealthy life style.

Here is what I came up

1) manicure/pedicure
2) new clothing item
3) new toy (see tomorrow's blog)
4) a pass to spend some time pampering myself (i.e. staying after my workout to enjoy the Jacuzzi, steam and sauna)

What is your healthy reward?

Wednesday, May 8, 2013

will power? or won't power?

will power? or won't power?

People always talk about will power...but for me it's about won't power...what I won't put into my body...or what I should NOT put in my body.



I have learned that no matter how much effort I put in with workouts and eating healthfully I am EASILY derailed.  What I have found out about myself is that I must have a plan AND I must be able to see that plan.  Every morning I literally pack up my snacks for the day and I line them up.  That way I know I will not go without and I will not need to look elsewhere for food, even if donuts appear right under my nose.

Tuesday, May 7, 2013

challenge day

challenge day

so now what?  I have shared before I do 12 week cycles from www.bodybuilding.com.  The last few cycles have been further broken into 6 weeks increments.  As I started this week I realized I had 2 weeks left of this 6 week cycle which is the second 6 week cycle in a 12 week period.  All this to say that come the end of this 12 week cycle I will have been on this workout routine for 1 year straight.  For 1 year I have not missed a workout, 5-6 days a week, every week.

When I got to my goal weight in December, I reveled in it for about one week and then I thought well now what? I had lived and breathed getting healthy and accomplishing the healthy eating, the workouts and finally the goal weight, I didn't know what to do next.

The good news for me was I headed into the holiday season, so I decided to change NOTHING.  I hopped on another 12 week cycle so that I could maintain my new weight through the holiday feasts.  When that ended I knew I wanted to round out the year by getting through one more 12 week cycle. 

So now, I need to find the next challenge...what will it be?

Thursday, May 2, 2013

thinking small

thinking small

A friend turned me on to a great idea.  Apparently you can find a variety of 30 days challenges online.  In 30 days you focus on a particular body area and address it with fitness.

So because summer is right around the corner and this is the beginning of the month, we are starting the 30 squat challenge.  This is in addition to your normal workout routine.

We all took before pictures, for our own enjoyment, to see how far we can come in 30 days.

Who's in with me on this challenge? 


 

Wednesday, May 1, 2013

something from nothing continued

something from nothing continued

Another great way to make something from nothing and use up extra ingredients is to make a pasta salad. 

Boil spiral noodles to start and let them cool as you gather the rest of the items needed. 

I like to go savory for this salad

Dry Salami sliced
Low fat string cheese coin cut
Black and Green Olives sliced
Mezzetta Giardiniera mix, is low in calories and a great vege add! I drain out half a bottle and add the veges (see link below)
 
http://www.mezzetta.com/our-products/detail/giardiniera

Mezzetta pepperoncini sliced

Dressing
Use your favorite Italian Dressing or the super secret recipe (on yesterday's blog)
Mix together. 

You can served immediately, or you can prep the night before.  The salad is even better 24 hrs later.

Enjoy

Tuesday, April 30, 2013

something from nothing

something from nothing

I've never been the type of cook that can walk into an empty kitchen and create something from nothing.  I completely admire those types of cooks.  However I have a sneaky solution to that.  About once a week I make what's called a big salad.

I generally keep lettuce on hand, and use "the big salad" as a vehicle use up all of the extra fruit/veges I have.  In the world of the big salad anything goes.  You can do savory or sweet or better still a mix of both.

Lettuce-use romaine and a mixed baby spinach or the like
Olives-I like black and green, whatever you have on hand will work
Protein-chicken breast (warm or cold), turkey, hard boiled eggs or some of everything
Cheese- Goat cheese, shredded cheese, yellow or white cheddar.  I like to pick one, typically if I can going with a sweet salad I choose goat cheese, a more savory salad I go with some type of cheddar
Fruit- apples and pears add nice depth of flavor
Carrots and cucumber - one or both add great crunch
Avocado

Dressing- super secret healthy recipe ( you can sub lemon juice for rice vinegar)
1 part olive oil
1 part rice vinegar
2-3 garlic cloves through a micro plane
Kosher salt and fresh cracked pepper to taste

Easy dressing
1 part Balsamic syrup
1 part Olive oil
Salt
Pepper




Monday, April 29, 2013

challenge day

challenge day

today's challenge is to think small.  When I knew that I needed to make a change with my weight the amount seemed overwhelming...the only way I could wrap my mind around it was to get through each week with small goals...

So this week set a small goal and follow through.  This weekend will be my first real time to enjoy bikini weather...so all I am thinking about is getting in all of my workouts, 6 in total, and eating clean 6 meals a day for 5 days...


Friday, April 26, 2013

donuts

donuts...

donuts are my drug of choice.  They are everything I am not supposed to have...sugar and carbs.  So this is not going to be an inspirational article of strength and commitment, this is about having a donut.

I recently saw a great article LinkedIn featured about donuts in fast food...read at your own risk (it gives numbers when it talks about calories)

http://www.businessweek.com/articles/2013-04-18/why-more-extreme-foods-are-creeping-onto-menus

In any case apparently I am right on trend with my Donut French Toast.

Mix 4 large eggs, 1 cup milk, 1 teaspoon cinnamon, sprinkle nutmeg, allspice and ground cloves to taste.  Split the donut in half, as if you were cutting a bagel and dip the halves into the egg mixture.  Grill on a pancake skillet until each side is golden about 2 minutes per side on medium heat.  You can top with syrup (see homemade syrup recipe previously posted) or you can top with fresh fruit, as this is already pretty sweet without the syrup, even for TFG.

Donut over do it on the donuts...

Thursday, April 25, 2013

dont waste the bananas

don't waste the bananas

So every week I buy bananas, we all know they have huge health benefits and I eat them throughout the week...but there are times when they get over ripe before I can eat them...

Enter TFG

Don't waste the bananas!  Make them into banana bread, as a great treat. 

Preheat oven to 375

1/4 cup butter softened (10 seconds in the microwave should do it)
1/2 white sugar
1/3 cup of brown sugar

cream together in a mixer until combined
add 1 egg and mix until combined
add 2 bananas and 1/4 cup of Greek yogurt, my favorite is either honey or vanilla

run mixer until combined

1 1/4 cup all purpose flour
1/2 tablespoon baking soda
1/2 teaspoon cinnamon
1 pinch kosher salt
1 teaspoon vanilla extract

mix together. Scoop into lined cupcake pan.  I like to fill each about 3/4 full.  Bake at 375 for 20 minutes or until cooked through.  Allow to cool. 

For an extra treat frost with vanilla frosting



Wednesday, April 24, 2013

trying to lose weight?

trying to lose weight?

For me it has to be an all around attack.  I was trying to lose weight and was eating healthfully, with the exception of the weekly girls night.  I wasn't loosing weight and couldn't figure out why.  Girls night is the best, and a must...the eating and drinks not so much. 



The problem with cocktails is they are very high in calories.  I had no idea I was drinking so many calories in just one drink...and then to add insult to injury, I was eating bar food...

So I started suggesting places and times where we could have dinner.  When I eat a real meal, I am less likely to want a drink, and if I do, my go to is white wine, which typically has only about 100 calories.   I have been lucky, my friends got on the bandwagon, our get togethers are just as fun, and now they are healthier.

Tuesday, April 23, 2013

summer is here

summer is here

I tell people all the time I live in SoCal for a reason.  Part of the reason is it's April and I am enjoying 80 and 90 degree temps.  When the temperature starts to rise I start to crave fresh food.  One of my most favorite summer foods is bruschetta.  The tomato and basil mixture is fresh and can go on anything from bread and pasta to chicken...

4 vine ripened tomatoes chopped
4-5 fresh basil leaves sliced Julienne
1 large shallot chopped
3-4 cloves of garlic chopped
2-3 tablespoons each of olive oil and rice vinegar
1 tablespoon red wine vinegar
salt and pepper to taste

**Don't forget to use kosher salt and good olive oil. It makes a HUGE difference.

Let the mix marinate over night.  Spoon on to toast, angle hair pasta or chicken for a ton of fresh flavor.


Monday, April 22, 2013

challenge

challenge day

When I was growing up going through the grocery store was like going through a maze.  We walked up and down the aisles, and our basket was full by the time we got to the fruits and vegetables section.

Today as I was going through the grocery store, I jetted in and went straight to the butcher.  I never go to the grocery store with a plan, a habit I picked up while we lived in London.  While we were there food is so fresh you don't have the option to shop for a week, you have to shop for the day, and use what is fresh.  So I jetted straight to the butcher and picked up some fresh meat for the week (I try to buy organic and kosher because I believe they are healthier).  I went to the dairy section, along the back wall.  I meandered in the middle aisles for just a moment to pick up sparkling water and then back out to the eggs and cheeses.  As I neared the end of the store I noticed that my cart was pretty empty...but I as I added up the items, I had picked up enough food for dinner and snacks for the week.  I was left to get the fresh fruit and vegetables needed to complete the meals.  I made my way around the vegetables stalls and picked up Brussels and artichokes (my faves) then to the fruit stalls to get apples and berries and grapes...by the time I was ready to leave my basket was full...

The challenge here is staying away from the middle aisles which generally house the food that is the most processed and worst for me and getting enough food to eat 6 times a day for a week.

How do you go through the grocery store?  This may give good insight on how you are eating....




Friday, April 19, 2013

who will you be?

who will you be?

As we go into the weekend, I personally will be keeping this picture close at hand



I started my journey at 35% body fat.  Today I am at 21% with a goal of getting to the under 20% category.  This picture keeps me focused on where I have been, and where I want to go.  It reminds me that small choices make big differences.  When I make time for a 30 minute workout as opposed to skipping it, I still make strides to do and be better. 

Weekends are when I allow myself indulgences...the good food that is not so good for me...but I try to be strategic about it.  Remembering this image, forces me to ask what is and is not worth it.

so who will you be?

Thursday, April 18, 2013

around town

around town

So in the beginning (see first post) I promised good food in all different ways.  Around town posts will be about where to go and what to get when you are craving something amazing.

So to kick it off, I am going to start with one of my most favorite places for comfort good.

Brent's Deli, has two locations in Southern California, one in Northridge and the second in Thousand Oaks.  The quality of the food is EXACTLY the same in both locations and amazing.

http://www.brentsdeli.com/

The Standby item: Spanish Omelet, homemade Spanish sauce, cheese, fruit or potatoes and a bagel.



The Specialty: Deli Sandwich.  My favorite is the corned beef on egg bread, with cheddar, muenster and thousand island dressing, side of slaw.



Icing on the cake: A Black and White cookie, get the small or extra large either way you cannot go wrong.


Enjoy

Wednesday, April 17, 2013

welcome back

welcoming back TFG (the fat girl)

Today is National Eggs Benedict Day.  As a foodie and avid lover of hollandaise, I could not be more thrilled.

I love a good eggs benedict, and the key is good hollandaise.  I knew learning to make this velvety and luscious sauce would be dangerous for TFG but it had to be done.

I often talk about eating homemade eggs benedict for lunch one day and then heading to a business meeting.  Little did I know I had what I refer to as the fat girl smudge of hollandaise on my mouth for the whole meeting!  What is worth it?  Yes indeed.

Caution this is delicious

Melt one pound, four cubes of butter in a large pan.  Use a ladle to remove the top layer of milk solids (white layer).

Bring a small pot of water to a boil.  Place 6 egg yolks in a glass bowl.  Place the bowl on top of the boiling water, and constantly whisk the egg yolks.  They need to heat slowly so monitor the heat and the boiling water. You are looking for the egg yolks to lighten in color and get thick.

Remove eggs from heat and slowly pour in a small amount of butter while you continue to whisk vigorously.  Continue to add butter and build the sauce.  Do not stop whisking for any length of time this sauce is very delicate and can separate easily. Add salt and pepper to taste, along with lemon juice, hot sauce and a small amount of Worcestershire.  Serve a la minute (as in that red hot second) and enjoy.



 

Tuesday, April 16, 2013

what to eat

what to eat

The first week of getting rid of carbs, i.e. bread, rice, pasta, was hard.  I had no idea what to eat.  Which is a large clue that I was eating way too many carbs, since I was so lost without them.  Once I focused in on what I could eat things got a lot easier.

Breakfast Choices
Greek yogurt
Eggs (1 whole or a couple of whites)

Morning Snack Choices
Almonds (1/4 cup)
Peanut Butter and Apple
1 piece of fruit
Fruit and string cheese

Lunch Choices
Any Sandwich without the bread
Salad, sans croutons ANY type of dressing and as much as you want
Hamburger (no bun) with ALL the fixings

Afternoon Snack Choices
Almonds
Kale Chips
(or any item from the morning snack choices)

Dinner Snack Choices
Sautéed Vegetables
Chicken
Salad
Steak
Burgers
Sausage

Dessert - Yes I do crave something sweet in the evening, and I don't think you have to quit that cold turkey...just limit what you have and how often you indulge in this after dinner treat

Decaf coffee with sugar
Hot chocolate - this is one of my go to's, as I get a glass of milk in, and it curbs my craving for chocolate
Chocolate covered goji and raspberries (1/4 cup only)

Don't forget to pay attention to portion sizes, and to yourself.  If you are feeling satiated, stop.  If you are hungry eat more, your body needs it.








Monday, April 15, 2013

challenge

i don't do math

Anyone will tell you I don't do math in my head, which is why when I first started to work out and adapt the paleo diet, I did not count calories.  Counting calories as far as I'm concerned is a best guess process. So I learned to trust myself not the calculator.  This was a valuable tool for me, even now that I do count calories, because often I will see I am allowed far more than I should be eating and without the trust I have in my own ability to know when I am full, I could easily over eat, and thus defeating the progress I have made.

Trusting the process is just like any leap of faith. 

For me it was about having a plan and then believing in the plan.  I chose my workout from www.bodybuilding.com I printed it out, so I could see what I needed to do every day and make notes on the page.  I knew what I was going to eat, and when I was going to eat it.  For me being hungry is not an option.  And when I get hungry I am far more apt to just consume whatever I can without thinking.   I eat every two and a half to three hours, so I am never "starving."  Need help on what to eat?  Check out tomorrow's blog for a day in the life.

I faithfully go to the gym and complete my exercise and eat properly in a the correct proportions throughout the day. 



On a special note, today two people took a huge leap of faith 10 years ago.  So in the words of Julia Child "you are the butter to my bread and the breath to my life."

Take the leap!

Friday, April 12, 2013

i dont want to

i don't want to...

I have to say I am fairly good at getting out of things I don't want to do.  I hated P.E. as a kid, and my loving parents wrote me out at my begging often.

Dear So and So P.E. Teacher

Please excuse Jennifer from P.E. today she has a very worrisome *insert Jen's ridiculous excuse here...hangnail, stubbed toe, case of the sniffles...

Thank you

Jennifer's Parents

So as you can see I could find a million ways to get out of exercise, and if I was the only one holding me accountable it would be so easy to let it all fall apart. 



The only way I found to get out of this is...to take my head out of it.  It doesn't matter if I don't want to, it doesn't matter if I don't feel like going, it doesn't matter if I have a busy schedule.  The answer is I go. SO I can say whatever I want about the workout i.e. I don't want to, its Friday, I'm tired...dinner sounds more fun...but the bottom line is I go.


Thursday, April 11, 2013

gym time

gym time

As a child I was always a dancer, I loved any type of dance class.  I smiled and tapped my way through some great exercise. 

As an adult I needed to continue with exercise and dances classes weren't readily available.  Going to the gym felt foreign.  I honestly had no idea where to start or what to do.  I started with group classes, which are fun, but for me didn't force enough of a calorie burn to make a difference in my weight and physical appearance.  I then moved to the cardio machines. 

Cardio is great, you run, you climb stairs, you sweat...two problems with doing just cardio.  The first was I started to feel like I was on a hamster wheel.  I needed to vary the workouts.  The second is I was missing getting some tone and definition.  I wanted to be someone you looked at and said "wow she must work out."

making the gym a joy

Two problems, meant finding two solutions. 

One, to get away from the monotony I do a few things.  I workout on different machines, and only 2 days a week for 30 minutes or less. While on the stairmaster I have a special DANCE play list I listen to.  That way I can bop and bounce a little without interfering with my form in a way that I cannot do while on an elliptical or a treadmill. Oh did I mention I allow myself to be a little silly?  I found I have way more fun if I don't take myself so seriously.  I also let myself take a "just for fun" dance/aerobics class, where I can feel the joy I experienced as a kid of learning steps and dancing just for me to music.

Two, I gave myself a challenge. I hold myself to a hirer standard than any trainer could hold me to. Which is why I NEVER let myself down.  I pick a 12 week work out cycle and commit to it for 12 weeks.  No missed workouts, 5 days a week for 12 weeks.  The first week is tough, but to get myself through I mark the moment, so I can remember in a few weeks time how difficult is was and notice how much I have improved.

There are a lot of great sites to look at when picking a weight workout, my favorite is

www.bodybuilding.com

You tell it exactly who you are and what you are looking to do and it gives you the recipe!!!  Are we shocked the cook loves a recipe?

Get the workout, and then get a little silly.





Wednesday, April 10, 2013

asparagus

asparagus

Ready, Set, Cook!  This recipe is super easy, snappy and tasty.  What more could you ask for.

Preheat the oven to 350. 

Get a fresh bunch of asparagus and cut off the bottom inch of the stem. 

Take out a cookie sheet. 

Use a paper bag (i.e. what you get the from the grocery store) and open it, and set on top of the cookie sheet. 

Next place all of the asparagus in the bottom of the bag. 

Drizzle with olive oil.  A word on olive oil, buy the good stuff, invest in it as if you were buying wine.  Good olive has a much richer flavor. 

Squeeze lemon juice over the asparagus as well. 

Sprinkle with salt (don't forget use kosher) and pepper. 

Now fold the bag up as if there was nothing inside it and lay it flat on your cookie sheet. 

Bake for 30 minutes.  I like them tender but not soggy/stringy.

This goes great with chicken or steak. But you can also enjoy with an omelet or poached eggs.

Tuesday, April 9, 2013

ordering out

ordering out

Eating out is one of my favorite things to do, even though I love to cook.  Eating out allows me to enjoy different styles of food, keep current on different flavor pairings and gives me ideas for me own new dishes. 

While trying to eat healthfully eating out can be a challenge.  Even low fat or "skinny" menus can be deceiving, some items containing 500 calories (that's about half of what I eat in a whole day).  So here are a few of The Workout Warriors tricks.

Do not fill up on chips, bread or whatever they serve while you are waiting for your food.  If you absolutely must eat some, set aside a small portion and eat only that.  It's very easy to lose track of how much you are consuming if you just idly pick at the chips and salsa.

I prefer to order items sans bread.  If you want a burger order it protein style.  If you want a sandwich hold the bread...you get the idea.

A typical restaurant will serve you 2x the amount of food you actually should have in a portion.  So cut your plate in half, eat one side and pack up the other to go home.

Don't drink your calories.  Choose iced tea, coffee or water as you beverage.  Everything else is just an endless refill of calories and sugar.

Get an appetizer!  My favorite dinners are usually made up of tapas or small bites.  Order a roasted artichoke and a salad.  Or chicken satay and a veggie.  You will be surprised at how satisfying this can be.

Order up!

Monday, April 8, 2013

challenge #1

challenge #1

Let's make Monday challenge day.  I like to have a challenge for the week.  Whether it's large or small, something I can work to achieve, and reward myself for later.

If you are looking for some tips on getting healthy, Mondays are for you.

Ok so tip one.  Eat cleanly.  You don't need to take a drastic approach to this and empty your cupboards of all junk food (however if the mood strikes, go for it).  For me it was paying more attention to what I was eating and making tiny decisions all day long to do better.  It's even easier to stay on track that way.

A few things to think about...

Are you really hungry? Or just thirsty?
Do you need to sweeten your coffee/tea?
Is what you are eating a real portion size? or is it multiple portions disguised as one?
Could you walk instead of drive to a couple of errands?  Or use half of your lunch hour to walk?




Go get it!

Friday, April 5, 2013

since we're on the subject

last night I was talking to a very good friend about how I changed my bad habits, and got into shape, after all 20% of my body weight didn't just lose itself.

The thing is, I changed everything...but not all at once.  First rule, above everything, is learn to be kind to yourself.  If you are not exactly where you want to be, win the mental game first.  Believe in yourself, and be kind to yourself when you make progress, when you fail to make progress, and when you have to get up and try again. 

I'm by no means a fitness expert, but I did spend a year and half figuring out the right equation for me so I could lose the weight that had crept on over the years.  This, I'm ashamed to say is not the first time I had to get in shape, the hard part was the things that worked last time didn't work this time.

Ok, since we are headed into the weekend, have a last blast with processed foods. Eat the things you love, guilt free, and say goodbye.  Clean living starts on Monday.




Thursday, April 4, 2013

the artichoke

the artichoke.

I think the artichoke is making a come back.  You may say the artichoke never left, what with spinach and artichoke dip, artichoke hearts....but I'm talking about the steamed, or roasted artichoke served whole, a la 80s appetizer style.

The artichoke is low in calories, easy to make and filling...all and all good bang for your buck.

So the in the vain of good bang for your buck, today I have 2 different artichoke recipes for you.

Steamed

In a large pot fill 3/4 of the way with water, 2 tablespoons olive oil, and a pinch of salt.  Bring the water to a boil.

In the meantime you will need to prepare the artichoke. Lay the artichoke on it's side and slice off the top 1/4 inch with a bread knife.  Next use kitchen shears to cut off the pointed edges of each of the leaves.  I like to start from the top and work my way around and down.  You can rub the artichoke with a lemon, however I don't find that it makes that much of a difference.

Place the artichoke in boiling water for 32 minutes.  Remove from water, and set upside down on paper towels, until the excess water has drained out.

Serve with Lemon Garlic Aioli
Mix the zest of one lemon, the juice from half of a lemon, 2-3 crushed cloves of garlic and about half a cup of mayo together. 

Roasted

Preheat the oven to 425.  Prep artichoke (see above). Stick 2 whole raw garlic cloves into the artichoke (wherever you can make room).  Tear off a large piece of foil, it will need to be enough to wrap the artichoke in.  Over the foil drizzle lemon juice, olive oil and salt over the artichoke.  Now fold the foil over the artichoke, wrapping it like a Hershey's kiss. Place in a small pan and place in the oven for 60 minutes.

Serve with Savory Aioli
Mix 2 tablespoons of  Worcestershire, 1-2 cloves of crushed garlic, a pinch of salt, fresh cracked pepper and a pinch of tarragon with 1/2 cup of mayo.

I like to eat both types of artichokes while they are still hot, however many people enjoy them chilled.  Try them out both ways to see what you like best!



Wednesday, April 3, 2013

the second alter ego

my second alter is workout warrior

Workout warrior is a highly competitive, lean mean machine.  TWW will be providing delicious good for you food.  I personally follow an adapted version of the paleo diet.  The paleo diet says no processed food, no "bad" carbs (i.e. bread, pasta and rice) and little to no dairy and a lot of protein.  I of course allow a cheat days (see posts by TFG) but generally eat clean food 6 of 7 days a week. As a kid I never liked Brussels sprouts.  Recently while out with friends, they ordered "to die for" Brussels sprouts at a restaurant and I was straight bullied into trying some. They were phenomenal.  I left the restaurant thinking, well clearly I could do this even better, (don't forget the workout warrior is highly competitive).

Brussels Sprouts (my go to "comfort food")

Quarter cut 6-8 large fresh Brussels sprouts
Finely chop 2-3 cloves of garlic
Chop 1/2 of one yellow onion, or 1 full shallot.

In a large skillet heat 3 tablespoons of olive oil, my grandma says you know its ready when it looks angry, you should see it slightly separate and if you hold you hand over the skillet you should feel warmth.  Add chopped onions and garlic to the oil along with salt and pepper to taste.  Note: I ALWAYS use kosher salt, I think it has much better flavor than table salt.  Let the garlic and onion cook until they are soft, and you can see through them.  If the pan is looking dry add a bit more olive oil before you add the Brussels sprouts.  Once you have added the Brussels sprouts cover and let simmer.  You are looking for them to get a little toasted, and browned.  Stir occasionally until they start to get soft.  At this point add an 1/8 of a cup of white wine for flavor and let the wine cook out.  Once the wine has evaporated all you will be left with is deep flavor.  Serve warm in a bowl and top with a small amount of fresh grated parmesan to taste.

You can also top with a sunny side up egg and/or add turkey bacon if you feel you need more protein.

https://twitter.com/LilShackofSugar

Tuesday, April 2, 2013

the alter ego

my alter ego number one. 
 
My alter ego is “The Fat Girl.”    TFG loves to eat, loves good food, good restaurants and recipes.  It was likely TFG that signed up for culinary school, specifically the patisserie and baking program, where upon graduation I would be a pastry chef. 
 
TFG will be providing "good food" recipes...

Today's recipe is all about breakfast

Boozy Berries
1 carton raspberries
1 carton blackberries
1 carton blueberries

2 tablespoons white sugar
1 tablespoon rum (use your favorite, I like Myers Dark)
1 tablespoon raspberry vodka
1/2 teaspoon orange extract

Combine, and let marinate for at least one hour covered in the refrigerator

French toast casserole (adapted from http://www.foodnetwork.com/recipes/paula-deen/baked-french-toast-casserole-with-maple-syrup-recipe2/index.html)

Use one loaf of Hawaiian sweet bread, or fresh challah-chop/cut sliced bread into about 1 x 1 inch squares. Cut entire loaf and place in a 9 x 13 pan that has been sprayed liberally with Pam, or line with parchment.

In a bowl mix 8 large eggs with 2 cups of milk, 2 tablespoons of granulated sugar, sprinkle in salt, cinnamon, nutmeg, ground cloves, allspice, and ginger to taste.   Pour mixture over bread evenly, cover and refrigerate overnight. 

The next morning whip 2 cubes of softened butter with a sprinkle cinnamon and nutmeg (add to your liking), 2 tablespoons light corn syrup and 1 cup of brown sugar.

Spread mixture like frosting on the soaked bread.  Bake at 350 for 40 minutes.

Homemade syrup, its easy to do an essential to the perfect bite.  In a large skillet combine, 1/2 cup light corn syrup, 1/2 cup brown sugar, and 1 cup maple syrup.  Mix slowly just until sugar is combined and bring to a boil.  Then reduce heat and simmer for 2 minutes.  Add one sliced banana and one table spoon of Myers Dark Rum.  Stir just to combine and serve hot.

Syrup recipe adapted from http://www.food.com/recipe/paula-deen-bananas-foster-french-toast-376126

Assembly required, cut casserole into in to squares, top with a ladle full of syrup and a spoonful of boozy berries.

TFG inside will thank you

https://www.facebook.com/pages/Little-Shack-of-Sugar/152652594774149?fref=ts

Monday, April 1, 2013

the beginning

non fat fiction is the brutal truth about good food and good for you food. 

I am a "foodie," a common term for anyone who lives to eat, not eats to live.  I have been classically trained as a pastry chef...and for the last year I have trained myself to lose 20% of my body weight.  A juxtaposition I know...

They say never trust a skinny chef, well trust me you can.  I am often the "go to" person when it comes to what's around town as far as food goes.
 
I’ve been thinking of the idea of a blog for months, well let’s be honest, probably years…and the problem was where to begin.  I have notebooks of notes and recipes, years of facebook statuses and tweets documenting my favorite restaurants and meals that I have compiled all with the thought they would come to use someday. 
 
Here goes.
 
This is my own personal journey of weight loss, because who doesn’t want to read about a successful before and after?, love of good food and understanding for the first time ever happiness really is a choice…oh and of course a little reality made for TV drama while in the kitchen.

www.littleshackofsugar.com