Tuesday, May 02, 2017

Intermittent Fasting

So a while ago someone posted a recipe by Dr. Sara Solomon and it showed up in my Facebook feed. It was for a clean protein chocolate bar so I watched the video & immediately loved her style & persona. I followed her on FB & started watching some of her videos on YouTube. She recommends intermittent fasting, which I'd heard about briefly when I was doing Paleo long ago & also my husband mentioned it to me, but Classic Kellie, I paid no real attention at the time.

I have tried LITERALLY EVERYTHING ELSE.  I had been eating a Vegan diet & have comfortably settled in on a Vegetarian diet. But I realize from reading & watching videos that yo-yo dieting/calorie restricting & then binging/eating crap food, etc for years has made my metabolism very inflexible. I really like what I've read about intermittent fasting & I feel like it could work out for me since I'm usually so busy during the day that it's really annoying to take the time to make meals.

Since I've started IF I've noticed I have been hungry, but nothing that can't be dealt with by drinking lemon or lime water/green juice. And I guess that will peter out as my body (gherlin production) gets used to the new fasting/feeding schedule. I'm going to shoot for a feeding window of about 5-10pm & fast from 10-5 or 6pm the next day. It's worked well so far & I look forward to seeing the benefits!

Here are some helpful infographics & links:
Dr. Sara Solomon FAQ's 
Ultimate Guide to IF

Monday, October 17, 2016

Monochrome Breakfast Bowl & Dressing Recipe

Last night when I was thinking about what I could make for breakfast today - as it's been getting a little colder & I've been on a green smoothie kick for a while now) I thought I'd try to mix it up a little. I knew I had half of a purple yam (purple skin, white flesh) that I needed to use, and some fresh mushrooms that are on their way to becoming slimy. And of course I have a ton of other veggies, so I thought, ok - breakfast bowl.

I threw a few things in - a little coconut oil, chopped red onion, lightly chopped caulifower, the mushrooms & then the yams (which I grated so they'd cook up pretty quick). For seasoning I used 3 cloves of garlic (through a garlic press), some Himalayan seas salt & some Flavor God's Garlic Lovers. (I LOVE his stuff)  & garlic, apparently.

I thought it needed to be a little "saucier" - I didn't want to eat it & have it be too dry & regret my seasoning choices, so I threw in a little of the dressing/marinade that I'd made for the roasted vegetables I'd had last night. I would classify it as a seasoned/garlicky balsamic reduction - I'll post the recipe. (Although as you will come to find out, I kind of fly by the seat of my pants rather than follow any kind of recipe - I mix things in until I like what's going on)

I threw some hemp hearts on top for protein, and all in all, it was really good, & filling. But when I first looked at it in the bowl, I was like, "Wow, that is really monocromatic!" - not like my usual dishes, which are usually bursting with color.

So yes, I would definitely make this again, and experiment with other veggies, to add some color.

Balsamic Dressing

1/3 C Extra Virgin Olive Oil
1 TBSP coconut oil (you can use liquid, but my apartment is still warm enough that the solid coconut oil mixed very well)
1/4-1/3 C Balsamic Vinegar
1-2 TBSP Balsamic Vinegar Reduction
4 garlic gloves (minced)
1 tsp Sea Salt (or to taste)
1 tsp Flavor God's Dynamite (this is definitely my go-to seasoning - gives everything kick)

Mix & keep in glass dressing bottle (I use Epicure's Cruet)
Feel free to adjust seasonings to suit your taste.


Tuesday, April 26, 2016

Round...Well...I've Lost Count

So I wouldn't even be able to hazard a guess with regards to how many times I've tried to lose weight, get healthy, eat better, workout more...the list goes on... and totally fell off the wagon shortly thereafter - each time the downward spiral seems to be harder & harder to come back from.

I always start out with the best intentions - I do my best -my absolute best- for the first few days. The weight is coming off - I check the scale each and every morning - and then I end up feeling justified in slacking a little - a treat here - and there - and then there again - and then I notice the scale isn't doing "it's thing" anymore (I wonder why?!!??) & I get discouraged & then comes the binge. Then I'm fully on the downward spiral & it's all over for another few months until I decide to try again. And each time I try again, I'm always heavier than I was the time I "tried" before.

Well ... On Saturday, April 16th, I decided enough was enough (AGAIN!) - April 5th I saw a number on the scale I've never seen before & never want to again. I felt awful...horrible...ashamed.  It took another little while (the 16th) for me to decide, firmly, to start again.  It was like before, I'd been in a haze of apathy. With depression being prevalent in my life as of the past few years, it's been harder & harder to escape that fog of no drive or motivation.  It took seeing that number on the scale that day to drive me snap out of that haze. I legitimately began to care about my health & well being & worried about how sick I would be in the near/distant future if I didn't make some serious changes, and soon.

I'm grateful for my friend JJ (Beachbody coach extraordinaire) who would text me periodically during my dismal haze, like she was checking to see if I was "ready". I was so excited to text her to let her know that I was, indeed, finally ready. I could tell she was pumped for me. And it was even better when I got to text her that I'd lost my first 10 lbs (those first few come off super quick for me).

Normally, by now, I would've at least had a mini-freak out (*binge) & started out on that shame spiral again. But Sunday, April 24th, I consciously upped my calories on My Fitness Pal & changed my macros for the day to add more carbs than I'd been eating (25%C / 40%F / 35%P)...and you know what? It worked GREAT.  I didn't feel guilty AND - I didn't go crazy. I stayed within my adjusted goals for the day & Monday morning, I got right back to my regular routine & regular macros.

All I can tell you is, right now, I feel good. I feel driven, motivated, dedicated. My husband has always said to me - "You know what to do - you just have to do it."  And he's totally right. I do have the know how - I've lost over 100 lbs before (more on that whole thing later) I just needed to get my priorities (or lack thereof) straight - AGAIN - for, like, the millionth time.

Here's hoping!

p.s. Here's a recipe for an awesome nightcap smoothie (when you haven't gotten enough protein for the day)

Almond coconut breeze - 1/2 cup  Cal-30 / C-3 / F-1 / P-0
Arnold Iron Whey - Chocolate, 1.45 Scoop Cal-174 / C-9 / F-1 / P-32
Naturegg - Simply Egg Whites , 1/4 Cup Cal-30/ C-0 / F-0 / P-7
Thai Heritage - Coconut Water, 130 ml Cal-30/ C-4 / F-0 / P-0

Blended (really, really well) with ice (about 5 cubes)

Cal-264 / C-16 / F-3 / P-39

Sunday, September 13, 2015

First Meal Prep Session EVER!

So I start a new, full time job tomorrow. (Yay!) I wanted to make sure I have all of my meals done ahead of time to relieve any unnecessary stress & wasting of time throughout the week.

So I boiled some eggs...
Did up some sweet potato... 
Made some Paleo Lemon Poppyseed Muffins. Recipe here. 
And grilled a bunch of chicken breast on the BBQ. I did up 4oz. bags. 

I also made up a huge salad, soaked apple slices in lemon/pineapple juice (to prevent browning), made up containers with assorted nut butters, and made freezer bags with ingredients for Pumpkin Pie Smoothies (recipe to follow).

So after it was all said, & done, this is what I have for the week: 

1) Breakfast: Pumpkin Pie Smoothie (just need to add protein powder, water & sweetener (stevia)
2) AM Snack: Apple slices with nut butter
3) Lunch: Garden Salad with 4oz chicken, 1 egg & assorted salad dressing
4) PM Snack: Paleo Lemon Poppyseed Muffins (each mini-muffin is 47 calories)

I think it was well worth the effort & I'm happy that I don't have to make a lunch/snack each night!

Pumpkin Pie Smoothie

*100g sweet potato
*100g yogurt (vanilla)
*1 scoop protein powder of choice
*1 heaping tsp pumpkin pie spice 
(I make my own blend ... recipe for that below)
*1 tsp vanilla
*sweetener of choice (to taste) I use stevia.
*Ice - 5-6 cubes
*water to desired thickness

Blend well & Happy Fall, y'all!

Pumpkin Pie Spice Blend

*1/4 cup ground cinnamon
*4 tsp ground nutmeg
*4 tsp ground ginger
*1 tbsp ground allspice

Tuesday, September 08, 2015

Chocolate Chip Cookie Dough Protein Smoothie Bowl

Tired of smoothie after smoothie? Make a smoothie bowl. Similar principle, different experience!  It's nice sometimes to get the feeling like your eating, rather than drinking something.  Sometimes it's more satisfying. So here's my take on it.

You will need:

*1 Scoop protein powder (I used Beyond Yourself Choc Chip Cookie Dough)
*2/3 C Vanilla Yogurt of choice (I used Iogo Original)
*1 tsp vanilla
*A few drops of stevia (or sweetener of choice)
*Ice (I used about 7-8 cubes
*A little water (or milk of choice) - to get things moving in the blender
*1/2 protein bar (I used Kellogg's Double Chocolate Protein Bar)
*2 tsp unsweetened coconut

*Additions - I added 1 TBSP each of chia & psyllium husk, you could also add flax, seed, coconut oil, etc.

- Add all ingredients (except bar & coconut) to blender (I use a VitaMix) & blend away! 
- Top with chopped protein bar & coconut. 

Macros: 380 Cal.  C 42/F 9/P 34

Breakfast is so important...it gives you a great start to your day, especially for those looking to control their weight. Check out this article here to read about the many benefits of starting your day with a good breakfast. 

Monday, August 31, 2015

The End of Exercise! ... Bring On the "CIZE"!

First day doing Beachbody's new program... "Cize" ... I absolutely love it!! Andrea L Davison Pahulu posted about it a while ago and I was intrigued. (I always love a "new thing"! - It helps to get me excited about working out, especially if I've been on a motivational "plateau", shall we say.)  

Here's what it's all about... 

Here's the link to the info page on Beach body's website.

And here's where you can buy it directly from the fabulous JJ Choo: http://www.beachbodycoach.com/esuite/home/JIGGYCHOO (Just click on "SHOP", "Featured Programs", "Cize".)

It's only about 30 minutes long & it was so fun!  And SOOOO schweaty!!! I'd been to Zumba before, but didn't feel like I was "getting" all of the moves properly... And there's a huge crowd...and the social anxiety & paranoia kicks in. So when I saw that I could learn some fun dance moves & work out...I was in! 

So if you want to give it a try, let JJ know...she said she'd do a motivational group on Facebook, which would totally help too!

Tuesday, February 10, 2015

Guacamole & The Many Ways You Can Enjoy It!

Can you see the edges of the bowl where I tried to clean it up a little for presentation's sake? Yea... didn't really work :)  And I can't take more pics because it's gone... because I ate it...ALL. So good. 

This is the kind I made tonight... Cilantro-Garlic Guac

~1 avocado - ripe & ready to go, cut & flesh removed. Mash the flesh!
~Add in approx 1 TBSP Cilantro paste. (I use cilantro paste because when I buy fresh it always goes bad & cost wise, the paste is pretty good for how much you get.) I don't know how much fresh you'd need to get the same taste.
~Add in approx 2 cloves minced garlic (I just used approx 1 tsp garlic powder)
~Then add onion of your choice... I used about 1 TBSP dehydrated onion (from Costco) but you could use minced frsh...maybe like 1/8-1/4 C. I am all about what's fastest & the least annoying.
~Add in 1/4 tsp cumin.
~Add a splash of lemon juice.
~Then add some sea salt. I did 3 turns on my grinder... so maybe like 1/4 tsp
~Mix together & you are good to go... Enjoy with veggies, plantain chips or regular chips...whatever plan you're on!

Tex-Mex Guac

~1 avocado - same as above...ripe & ready to go, cut & flesh removed. Mash the flesh!
~Add in 1/4 C salsa & 1/4 C sour cream
~Mix in sea salt to taste.
~Add garlic & onion if desired.
~Mix together & enjoy!

Garlic-Onion Guac

This is my go-to recipe because it's so quick & really tasty. My husband says it gives me awful breathe, though. Oh well, it tastes really good. 
~Add in approx 2 cloves minced garlic (I just use approx 1- 1 & 1/2 tsp garlic powder)
~Then add onion of your choice... I use about 1 TBSP dehydrated onion
~Throw in some sea salt - approx 1/4 tsp
~Mix all together & yum! You're good to go!