Eat This, Lift That

Sometimes you NEED a snack.

Last time, we talked about things to do that aren't eating.  Obviously, we can't carry on without food forever.  So, here are 7 quick fixes for those times when you're out, you're starving and you have NO FOOD in your possession (shame on you for leaving the house without a cooler bag) and need something to tide you over until your next superfood stuffed meal.

1) Starbucks Perfect Oatmeal:  Who says you can only eat oatmeal for breakfast?  This makes a great snack with fiber and energizing-slow-digesting carbs.  They offer nuts or dried fruit as a mix in depending on your mood.  Grab a black coffee or an iced tea while your there.  You can pick one up for me too if you want ;) ***Trenta Shaken Iced Green Tea, Unsweetened, No Water***-That's my order.  If you can't find a Starbucks nearby, then you have probably left the civilized world and you should just forage for wild mushrooms or spear a fish somewhere.

2) Kind Bar:  Kind Bars have come a long way over the past 10 years.  They are now sold in over 80,000 locations in 30 varieties, so chances are, you'll be able to find them.  Most flavors are made with simple, real ingredients and are primarily nuts.  The newer varieties have 5 grams of sugar or less.  They are filling and usually contain 10 grams of protein (give or take).  Not sure what flavor to try first?    Check out this article!  This guy tasted and ranked all 30 flavors.

3) Fage Greek Yogurt:  It contains Protein, Probiotics, Calcium, Magnesium, Potassium and B vitamins in a convenient single serving cup.  These are easy to find and with the fruit preserves or honey on the side, you can control the amount of sweetnes .  I prefer the plain with honey.  If I'm really hungry, I'll go for the 2% milk fat because it's a little more filling and the extra fat helps keep my brain functioning more clearly.

4) Superfruit Power Smoothie with Ginseng (Panera): If you're in the mood for something fruity and refreshing, this smoothie will give you a natural burst of energy with the added ginseng.  It will stay with you for a little while with 14 grams of protein.  Not quite as nutritious as making one at home yourself (if you're making one of my recipes), but every bit as delicious and you won't have to wash the blender.

5) The Good Bean:  I love making roasted chickpeas at home and they are so simple to travel with, but some mornings I'm lucky to find my keys, let alone  remember to grab the baggy of chickpeas.  Never fear, The Good Bean offers those little brain boosting (i.e. folate containing) bites on your supermarket shelf.  Picking up a bag is as simple as grabbing a bag of potato chips, but with fiber, protein, vitamins and minerals.  Right now they are available in most health food markets and are quickly popping up at more stores nationwide. 

6) Produce: Sorry to be blogger of the obvious, but sometimes the simplest ideas are the most overlooked.  You can grab a piece of fruit or a veggie that requires no more prep than a quick rinse off in the closest fountain.  Apples, carrots, cucumbers, grapefruit & sugar snap peas are some of my favorites that hold up pretty well while you're on the go.

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7) Jerky:  One of my secret favorites.  While I've been primarily a plant lover most of my life, I've often found myself with a hankering for a meat treat.  If you're have a carnivorous craving, look for a nitrate free variety with simple ingredients.  Forget the Slim Jim.  There are fancy artisan varieties available now.  You can even fine jerky tossed in trail mix.  A perfect snack if your day is going to be long and strenuous (i.e. Not for lying on the couch while watching re-runs of The Office).

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Should bananas be a controlled substance?

About an hour before it was time to get my zen on at yoga, I found myself with a free hour.  Having lots I needed to accomplish in that hour, I decided to procrastinate with a workout.  I needed some pre-workout fuel.  While I rarely eat bananas, I had one handy, so I went for it.  I don't know if anyone else experiences this, but when I eat a banana I turn into a white-girl version of The Incredible Hulk.  There are plenty of reasons for this.  One being that bananas contain 3 different types of sugar.  If the fructose doesn't get you, surely the glucose or sucrose will.  Add a cup of coffee to the mix and I'll be over to re-roof your house.  Anyhow, I used the energy surge to complete the following:

(ummmm, I spelled banana wrong. 

 I don't have time to fix it right now, so let's all pretend not to notice)

I completed 4 sets of the following:

Barbell Squats (95 lbs, 15 reps)

Rear delt. single arm rows (15 each side, 35 lbs on the end of a bar)

Walking lunges w/ lateral raises (8 lb dumbells, 15 each leg)

Then I did this:

Don't worry, you know I'll share it will you, but that's a post on it's own.

THEN…I did 4 sets of these exercises:

Wide grip lat pulldowns (15 reps, 75 lbs)

Hanging Leg Raises (15 reps)

TRX Rows (15 reps)

Box Jumps (15 reps)

THEN…the Bosu circuit again.  

THE END!

I love sharing my workouts with you, but keep in mind, if you aren't experienced, seek guidance to check your form.  Also, know that weights are not one size fits all.  It's better to start lighter and work your way up.  Let me know if you have any questions!

Now, time for some Ommmmmmmm…..

Step away from the pantry...

Guilty!  We all are.  We eat for plenty of reasons.  That whole "eat to live, don't live to eat" mantra is a nice thought, but food is used and abused by us all.  When you find yourself eating out of boredom, or to manage stress, or to satisfy a craving (that isn't true hunger): pull out a 'go to' list of 10 things you can do that aren't eating.  If you are having a hard time compiling your list, here are some examples that might work for you:

1) Go for a walk

2) Floss

3) Make some fancy water to drink

Source: Click here for some great inspiration and what I mean by "fancy water".

4) Call a friend (or your trainer)

5) Stop procrastinating (I'm sure there is something you've been putting off)

6) Stretch/Do Yoga

Source: Click here for a link to a video with a short yoga series you can practice

7) Make a list

          a. Do something on the list

          b. Do something else on the list

8) Trim, shape & polish (if applicable) you nails

          a. Go get your nails done

          b. Take me to get my nails done :)

I love this look for fall:

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9) Clean out your closet

          a. Closet clean? Clean out a drawer.

          b. Drawers clean?  Clean out make-up bag//toiletry bag.

          c. Everything spotless at your house?  Offer to help a friend :)

Check out WhoWhatWear.com for tips on organizing your closet:

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10) Play an instrument? Practice.
         a. Don't play an instrument?  Learn how to play one.
         b. Not interested in that? Listen to some music.
         c. Make a new playlist for the car or your next workout.
11) Plan your dream vacation (even if you aren't planning on going on it for years!  Studies show that    just planning it can make you happy)

Maybe book a room here:

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There you go.  I even gave you a bonus idea.  

Your turn!  Share your ideas!  What would you put on the list?

How do you eat an elephant?

How do you eat an elephant? One bite at a time.  

I had a mentor that would use that quote anytime we were discussing big projects that needed tackled.  It's great advice anytime you feel overwhelmed with a goal that you are having a hard time taking that first step on.   I was actually reminded of it because I accidentally created a new recipe that tastes exactly like that fair favorite, the Elephant Ear.  Of course, this is a very healthy version.  Still satisfying, nonetheless :)  Here is what you need:

1) Sprouted Grain Wraps (mine were found in the freezer section at Kroger)

2) Ground Cinnamon (I got mine at Costco because I use a ton of it.  You can get it anywhere)

3) Coconut Oil (Mine is from Trader Joe's.  It's organic, extra virgin and unrefined)

4) Honey (Also from Trader Joe's.  I like the raw, organic one.  Use what you have/like)

The directions are so simple.  Take a skillet and put it over medium/high heat.  Drop a tablespoon of coconut oil in the pan and let it melt.  Take one sprouted grain wrap and put it in the pan for about 3 min eat side.  It should get slighted toasted/crisp, but still a little chewy.  Remove from pan and place on  a plate.  While it is still warm, spread about 1 tsp of honey over the tortilla.  Douse in plenty of cinnamon and enjoy while it's warm.

It is SO delicious!! And taste exactly-ish like an Elephant Ear (if you haven't had an elephant ear in a long time).  

Why is this version sneakily good for you?  Each ingredient is a tiny power house.  

The sprouted grains (in the tortilla), because they have gone through the sprouting process, they are more easily digested by the body.  This allows better absorption of the minerals and increased the amount of B and C vitamins.  Check out this article from Food For Life for more information.

 

Coconut oil is known to be anti-bacterial, anti-fungal and anti-viral.  It boosts the immune system and brain function.  It's fully of healthy saturated fats which can help lower bad cholesterol.  It's also been studied to help improve a number of other diseases and ailments.  Research has shown that it increases metabolic function and energy levels.  Check out this article for more details.

Cinnamon is loaded with anti-oxidants.  It shares many of the same benefits of coconut oil.  Helping regulate blood sugar, increase metabolic functions and lower LDL cholesterol are just a few of the benefits.  It is also anti-fungal, increases mental alertness and has been shown to improve joint health.  Click here for more information about the benefits of cinnamon.

Honey has been used as homeopathic medicine for centuries.  While most laboratory tests can only confirm it's anti-bacterial benefits, many will attest to it have other powerful abilities.  These include blood sugar regulation, allergy relief, cough suppressing properties, etc.  Honey is also used by many athletes to enhance performance.  Just know a little goes a long way.  Click here for additional uses.

Timing is everything!

The absolute best time to eat that insanely good tortilla of wonder is about 30 minutes before your workout.  You will be fueled and ready to go!  If you need inspiration for your next workout, try a barre workout.  Barre has been working it's way up the ranks as one of my favorite ways to sculpt and tone.   In the style that I teach, I've merged what I love about weight training with my favorite elements of ballet to create a beast beauty of a workout!  Below you can see a few images that can clue you in on what happens in a barre workout.  Of course, seeing it doesn't really do it justice.  Doing it is the only way to understand what it really feels like!  Can I get an amen from my barre goers??

Stay tuned!

Exciting things are happening and I can't wait to share more with you!

Your turn!  Tell me your favorite way to sweat!  

An afterthought I feel compelled to mention:

P.S. While we are talking about elephants

I've always had a soft spot (i.e.: I get blood boiling mad when I think about) elephants being poached for their tusks, their habitats being destroyed, etc.  I've been fired up many times when I think about the useless, senseless, inhumanity of how people can commit such deeds with no recourse.  If this angers you as well, click here for more information on what one organization is doing to help.