CARBS ARE YOUR FWEND

I've decided to make certain posts about my "revelations" in the post below.  If you haven't read the post below, read it before you read any other posts.

This post will relate to my first revelation, "I AM NOT AN EXPERT ON HEALTH AND FITNESS".

When I was in my crazy eating phase, I believed that any intake of carbs would make you gain weight.  I would only read research on how low-carb diets were linked to better cardiovascular health, made you sustain a low weight, and often were better for you overall.  I rejected any type of research that went against this, and believed low (to no) carbs were the way to go to be healthy.  I ignored friends who said  "you can eat healthy carbs like brown rice, potatoes, etc. and not gain weight" or "your body needs carbs to live".  I internalized that carbs=fat, carbs=bad for you, carbs=DEATH.

It's no wonder why I thought this.  Everywhere we go we see ads for the newest low-carb diet and low-carb cookbooks.  I went to Barnes and Noble with a friend last night and the first book I saw was The Skinny on Carbs and "101 Low-carb recipes", along with a bunch of other diet books.  Diets are being pushed down our throats (obviously, considering 75% of Americans are obese), and even those who are at a healthy weight see these diets as the ideal way to eat and the ideal way to live.

Anyway, because I thought I was an expert on no-carbs, I ate around 30% of my daily carb needs.  I ate healthy oats and brown rice, but never ate carbs after 5.  I thought that since it was nighttime that I didn't need energy.

I probably should have paid attention in anatomy and phys or my intro kin class, or at least have read the books.  Your body needs carbs, just like it needs protein, fat, and vitamins and minerals.  Carbs are your body's main source of fuel.  Without carbs, your body turns to protein to use as fuel, and thus the protein you consume cannot be used as its main function (to rebuild and sustain muscle).

So, here I was at 104 pounds looking to gain some muscle.  I knew I was very petite and needed to gain some muscle for clients to take me seriously as a trainer.  I thought that if I lowered my carb intake and focused on eating a lot of protein then I would gain a lot of muscle.  Since I was getting enough healthy carbs, my body was using all of my protein as fuel, and therefore my muscles did not grow and I just stayed stick-like.  I thought I was an expert and didn't listen to anyone when they told me to eat more carbs.

I paid the price by not gaining any muscle and being way too tired all of the time.  Moral is, eat your carbs.  Eat a balanced diet.  Get sources of healthy carbs from whole grains, brown rice, potatoes, squash, vegetables, fruit (yes, they're carbs!), and whole grain oats.  Have carbs 6 hours before a workout and you'll feel amazing.

^this is my other fwend, besides carbs.

"Inspirational Post"

I'm going to change the point of this blog.  Like this blog and many other things, I have changed.  I wasn't the same person I was a year ago, yet alone a month, or a day ago.  Instead of "telling" readers what I think you should be eating and doing for exercises and such, this blog will now focus on healthy recipes, advice, stories, etc.  I'm going to start off with the story of none other than MYSELF.

So here it goes:

In high school, I moved to good ole' Concord MA, home of Henry David Thoreau, Louisa May Alcott, KG, Steve Carell, and a vast amount of well-to-do lawyers, doctors, CEO's/rich dudes.  And just like every high school, you had to look a certain way in order to be cool.  (I never stressed too much about my body during the first couple years of high school because I was very active and had always eaten well due to my health conscious mother.  My mom also didn't push health down my throat--she was good about cooking healthy food that taste good, and most of the time I didn't know what I was eating was healthy).  Nonetheless, I still ate a ton of pizza, McDonalds, candy, ice cream, cakes, fried food...lots of crap.

I was heavily involved in sports in high school, it was kind of like a small obsession.  I ran cross country and did indoor and outdoor track and a year of basketball.  Once I became good at track, I devoted my time and effort into it completely.  I loved working out, I felt great after and I looked great.  I got into yoga and pilates and even created our school's Yoga club.  I went to every track meet, even if I didn't compete.  I loved being around trackies and loved watching the sport.  Even if I didn't work out because of an injury, I'd be in the weight room helping spot my teammates or create lifting programs for people.  Yet senior year when I was captain of a huge 160 person team, I just totally lost interest.  I was no longer the best (after a freshman who is still very amazing and I STILL LOVE HER kicked my little butt!), and that pissed me off.  I had worked SO hard, and felt all of my hard work go to waste.  I also developed a huge hatred toward my coaches, and we constantly fought in practice.  We'd argue over workouts, clothes, things I should have been doing, etc.  After high school was over, I equated the shitty relationship I had with my coach to working out, and completely stopped being active.  I wanted a break, because I thought a break from working out was the same as a break from my coach.

Went to college, quit track, quit working out, and quit eating right.  I went from 110 pounds (5'2"--still very small!) to 137 slowly in two years.  I ate stir fry every day, drank, ate pizza, fries, anything that tasted good.  It was therapy, kind of.  Like I was blaming my entire crap relationship with my coach on health and fitness and just saying a huge F.U to him/the health and fitness world.

After my sophomore year, I realized that skittles and a 9 boxes of tic tacs probably weren't the best dinner to eat, and I could barely fit into any of my clothes anymore.  I went to a gym and got back into the swing of things.  I felt amazing, and went on a diet to lose some /a lot of my fat.  I became easily obsessed with what I ate, when I ate, and how much I ate.  I wanted to desperately lose weight.  I'd bring my own food to parties, I'd lie so I wouldn't have to go to dinner with friends, and I'd tell people I had already eaten when I didn't.  Then a couple months and -20 pounds later, I realized that what I was doing was RETARDED.  I was not being healthy.

So, I ate more, but still healthy.  After a couple months at school, I realized I wanted to go into the health and fitness profession.  I thought I wanted to be a doctor, but I realized that I have a huge passion for fitness and helping others.  I always feel amazing after working out, and love seeing others feel as great as I do after eating well and working out.  I am truly inspired by these people at my gym and have so much to thank them for.  Anyway, when I was in college I was still obsessing.  I kept multiple food journals, measured my food, and only ate at certain times.  I wanted to gain muscle, and look like a trainer.  If I didn't look healthy, why would anyone want to hire me and take me seriously as a health and fitness professional?  Many family members told me I looked too thin, but I didn't think so.  My mom told me I had to eat more and I wasn't eating enough.  I explained to her that I thought I was eating fine, and then decided to eat way more than usual one day.  I calculated my calories and I barely ate 1400.  And that was on a day that I purposely overate.  I was shocked.  How was I eating so little yet working out with such energy and feeling full all the time?  I felt lost.  Here was another failed career attempt.  After my day of "overeating", I felt so full, like I was going to explode.  I was like, wow I'm done.  I'm not meant to do this.  I'm meant to be skinny.  I'll just do my backup career as a professor.  And then, for some strange reason, I was like you know what, SELF, I CANNOT HAVE this negative mentality.  I know that I have a passion for this, and that I want to be a trainer.  I want to be taken seriously, and I need to get this negative relationship with food out of my system.

I had an amazing conversation with my trainer (WHO I CAN'T SAY ENOUGH ABOUT BECAUSE SHE IS AMAZING AND SO INSPIRATIONAL she should have her own TV show or something).  She gave me this book called "Intuitive Eating" by Evelyn Tribole and Elyse Resch.  I've only read 20 pages but so far this book has saved my life.  If anyone has poor relationships with food (either too crazy like me or needs to eat better), should read this book IMMEDIATELY.

So, over the past 12 or so hours, I have had many revelations that I hope will HELP inspire others who have similar issues.

1-I AM NOT AN EXPERT ON HEALTH AND FITNESS.
-Although I have taken many Kin/Nutrition/Biology/Chemistry/Physics/Food Science classes and also do side research, I am not an expert on the right way to eat or the right way to exercise.  I will never be an expert.  I may be more educated than other people in the fields of nutrition, body mechanics, body movement, anatomy, etc, but I am not a know-it-all.  I realize that (if you read some posts below), I come off that way.  But I am not an expert.

2-IT IS WRONG FOR ME TO JUDGE OTHERS ON THEIR DIETS/EXERCISE REGIMINES.
-Luckily, I am nobody's mother.  I cannot scream at my friends who decide to order buffalo wings at 2am after a long night of drinking and tell them how that food will kill them.  It's none of my business.  If   I am not hired to help someone with their eating habits and workouts, it's really not my place to put in my  two cents.  If someone wants to ask me about how they can eat better, I can do my best to help them.  Other than that, I'm not going to roll my eyes at you (OLIVIA OR ETHAN) for having a slice of pizza or a brownie.  It is your body, not mine.  I can't control what you put in your body.

3-I CAN'T CONTROL EVERYTHING.
-I'm a control freak.  I'm working on it.  I threw away the notebook with all of my calorie calculations.  I can't control what other people do, say, or eat.  I can only control what I do.  And that's fine with me.

4-ADMIT I HAVE FAULTS. I AM NOT PERFECT.
-I can't be perfect.  I can put in 100% effort to the things I love and care about (family, friends, health and fitness, dogs) and be happy with that, as long as I put in 100% effort.  I have faults, though.  I never liked to admit it, but I do.  One fault I have is being a control freak.  Another is being obsessive.  I think I'm obsessive and controlling over things I love.  But I don't need to be controlling to know I love them.

5-BUT I'M HAPPY WITH WHAT I'M GOOD AT.
-Everyone is good at something.  Some people are good at a lot of things.  Don't be afraid to admit you're good at things.  Too much confidence can be a turn off, but it's okay to admit to yourself that your still a person and you have things you're good at.  Here are some things I'm good at:
1) School
2) Loving
3) Sports
4) Spending money
5) Art
6) Cooking

What are you good at? Ask your friends or family members if you don't know.

6-I WANT TO LOVE EVERYBODY.
-I believe everyone is inherently good, or at least that's what I want to believe.  Although I had issues with my track coach, I have tried to get together with him to have coffee and talk.  He won't answer, so I guess he's still an ass hole (hey, I'M TRYING).

7-ACCEPT MY EMOTIONS, NO MATTER HOW CRAZY THEY ARE. IF THEY ARE CRAZY, LEARN TO DEAL WITH THEM.
-If you have certain emotions, you have certain emotions.  If you feel a certain way, you feel a certain way. If your emotions are getting in the way of your health, maybe see a therapist.  There's nothing wrong with seeing a therapist.  Or read books.

8-BE POSITIVE.
-Being positive is hard.  I've tried to be positive for a while, and at times it can be difficult.  Like the other day: I returned my Bose speakers for $300, and drove to the mall in the snow at 8am.  Bose was the only store in the mall that was closed and I wanted to choke somebody.  Apparently the boss thought they were opening at 9.  I flipped out.  I was mad.  It ruined my day. WHY? Because I let it.  Then, after I returned the speakers I called my bank to see my statement.  There was a fraud hold on my account. Apparently someone had tried to break into my checking account to steal my whole lump sum of $6.54.  It was a pain in the ass and I was pissed.  They shut down my debit card and I had to go to the bank Monday morning to get a new card and inquire where my $300 was.  I walked 20 minutes to the bank in the huge snow storm, and the bank was closed.  CLOSED. Needless to say, I. was. going. to kill. someone.  I walked back, and went back Tuesday morning.  I got my debit card and they still had no idea where my 300 dollars was.  This morning, the money cleared into my account.  I flipped out for no reason.  I had a negative attitude, and worried for nothing.  If you stay positive, you'll get less stressed, and stress is BAD.

9-HEALTHY RELATIONSHIP WITH FOOD. THE REST WILL FOLLOW.
-Everyone should read the Intuitive Eating book if they have bad relationships with food.

10-IF YOU DON'T WANT TO EAT SOMETHING, DON'T. IF YOU DO, DO.
-That is all.  I have food allergies (dairy and gluten that I know of), so I don't eat things with dairy or gluten because I get sick.  But if you feel like a sundae, get a freaking sundae. If you're committed to health and fitness, you probably won't eat more than one sundae.  That one sundae will taste delicious and will be worth it.

11-BE PATIENT.
Losing weight/gaining weight/gaining muscle takes time.  It doesn't happen overnight.

12-BE NATURAL.
It's important to eat as natural as possible.  I'd make this section longer if I had time but I don't so I'll expand on another post.

13-DON'T CARE WHAT OTHERS THINK OF YOU.
-F them.

14-YOUR HEALTH IS NOT JUST YOUR BODY AND HOW YOU LOOK-IT IS YOUR MIND AS WELL.
-You need to take care of your body in all aspects, not just food.  That means regular doctors visits, taking organic multi-vitamins, and using other natural products (toothpaste, shampoo and conditioner, etc).  It's also very very important to have a healthy mind.  Once your free of stress and anxiety, you will feel a lot better.  Try meditation, yoga, and just take some freaking time for yourself.

15-DO THINGS YOU ENJOY DOING.
-If you enjoy certain workouts, do those.  Don't run because you think it's good for you but you hate doing it.  If you go about things this way, chances are most will stop working out.  If you like walking more than running then do that.  If you like rowing more than biking then do that. If you hate yoga don't do it because it's "in right now".  Same goes for food.  If you hate spinach don't eat spinach.

16-DO NOT DIET.
-Read that book.

15-THE POINT OF LIFE IS TO LIVE.
-Enjoy your life.  Once you help yourself, you will be able to help others (in whatever job you do--doctor, lawyer, personal trainer, cook, plumber, sales dude, etc) and you will be a more positive person unconsciously.

THE RULES OF LIFE: (Author Unknown)

1. YOU WILL RECEIVE A BODY
   You may like it or hate it, but it will be yours for the entire period you're around.
   
2. YOU WILL LEARN LESSONS
   You are enrolled in a full-time informal school called life. Each day in this school you will have the opportunity to learn lessons. You may like the lessons or think them irrelevant and stupid.
   
3. THERE ARE NO MISTAKES, ONLY LESSONS
   Growth is a process of trial and error, experimentation. The "Failed" experiments are as much a part of the process as the experiment that ultimately "works".
   
4. A LESSON IS REPEATED UNTIL LEARNED
   A lesson will be presented to you in various forms until you have learned it. When you have learned it, you can then go on to the next lesson.
   
5. LEARNING LESSONS DOES NOT END
   There is no part of life that does not contain its lessons. If you are alive, there are lessons to be learned.
   
6. "THERE" IS NO BETTER THAN "HERE" 
   When your "There" has become a "Here", you will simply obtain another "There" that will, again, look better than "Here".
   
7. OTHERS ARE MERELY MIRRORS OF YOU
   You cannot love or hate something about another person unless it reflects to you something you love or hate about yourself.
   
8. WHAT YOU MAKE OF YOUR LIFE IS UP TO YOU
   You have all the tools and resources you need. What you do with them is up to you. The choice is yours.
   
9. YOUR ANSWERS LIE INSIDE YOU
   The answers to life's questions lie inside you. All you need to do is look, listen and trust.
   
10. YOU WILL FORGET ALL THIS
    Unless you consistently stay focused on the goals you have set for yourself, everything you've just read won't mean a thing.

Hope this helps.

2nd Week DONE, Healthy Finds on Campus

So this week has been pretty low key--done with work so I don't have to worry about that anymore.  I've been able to search for more healthy food on campus and of course, I am disappointed.

I also had some kick ass workouts this week.  Besides my TuesThurs Metabolic Effect leg killer workout, I decided to incorporate cardio into my workouts Mon and Weds.  Monday I did an URG workout on the row machine: 15 minute long intervals with sprints.  Each min/couple of minutes was based upon a certain percentage of my maximum ability.  I did this twice, so a total of 30 minutes of cardio.  Wednesday I did basically the same thing but instead on the bike.  Instead of doing percentages, I set the level up to 10, then 11, then 12, and went for 100% at these levels (like biking uphill).  It was lots of fun!!  Also during these days I did an ab circuit, and did some arms on Wednesday.

Overall ate really well this week.  Since I had more time on campus, I decided to explore the blue wall, hatch, and student union for healthy food!  And of course, options are limited (especially if you're as strict about your eating as me!).  Here are some things I found:
Blue Wall (strict health freaks)
1) Fresh Meadow Organic Salads: These were relatively tasty (as in they tasted clean).  I got the Grilled Chicken (only because it was organic) salad with tomatoes, carrots, beets, and sunflower seeds.  It came with a white balsalmic, but I decided to bring my own nonfat, gluten free dressing because 1-the nutrition facts WERE NOT LISTED on the salad (ridiculous), and 2-I didn't know if the dressing was gluten free.  Overall it was a great salad, but definitely not enough to leave me full (Esp. because I didn't eat the entire thing).  I got a blueberry Chobani for a side, which was great!  These salads also come with tofu and salmon, but the other salads seem to be fatty (Ceasar, Cobb, etc).  These seem like the best option at the Blue wall, just beware of dressing/bring your own.
2) Fresh Meadown Organic wraps:  There seem to be some wheat wraps as well.  Since I can't eat wheat I haven't tried them but they seem pretty good.  Make sure you get the WHEAT wraps, though.  Nobody should be eating white bread/white flour.
3)Chobani Yogurts: Blue Wall has blueberry, pomegranate, strawberry, and pineapple Chobani's in the fridge.  The best optinos are blueberry and strawberry; both are nonfat with relatively low sugars.
4)Coconut Water:  They sell VITA-COCO too!  Beware because it's ridiculously expensive.
NOT SO STRICT PEOPLE
1) Burritos: I guess these burritos aren't the worst thing you can have at the Blue wall.  There are wheat wraps available, just stay away from sour cream and salsa and add tons of veggies.  Meat here is questionable.
2) Fresh Meadow sandwiches: Although these come premade on white bread (DESPISE), you could eat worse.  The goat cheese and chicken sandwich comes with red peppers and spinach, which is by far the best.

HATCH:
There's honestly nothing healthy here at all.

Pita Pit:
The Pitas 101/Pita Pit place in between the campus center and the Hatch isn't terrible: hummus/falafel are offered, along with grilled chicken pitas.  Make sure to skip the sauces and to load up on veggies.

People's Market
-I love this place.  Although they don't sell meals, it's a great place to buy a quick, organic, fairly-traded snack!  They have great bagels (so i've heard), and you can get all natural peanut, cashew, and almond butter on the side!  They also have fruit, vegan yogurt, and awesome vegan snacks.

Earthfoods
-I also love this place. They have kale, spinach, and brown rice every day for super cheap.

Some meals I had this week:

This dinner was great!!  I think this was Monday.  Gluten-Free wrap [50 cals] with hummus, no salt added organic turkey, spinach, peppers, and onions onions.  Sides=steamed broccoli with sesame seeds, steamed kale, and gluten free brown rice snaps with non fat organic hummus!  YUM.

Lunch on campus!  [With exception to the wrap].  My typical favorite wrap: gluten free tortilla, non fat organic hummus, no salt added organic turkey, avocado, spinach, peppers, and onions. Big side of steamed kale from Earthfoods.  I was craving sweets, so I got some fruit for dessert (kiwi, grapes, and strawberries--I can't eat melon because I'm allergic], all natural almond butter with a small organic dark chocolate bite.  YUM.

This weekend I'm going home for Yom Kippur and because I already need a break from school.  I'll be eating great because I'll be with my mother, and my workout Saturday at the gym will be INTENSE.  I'm so ready!  Sunday I'll be going on my 3rd grocery trip so hopefully I'll get some great stuff for next week.

SCHOOL TIME!

First week=DONE.  I survived.  I had a ridiculous week.  I'd get up at 8am, make breakfast, head to the gym, work out, eat breakfast, go to classes, have lunch, then head straight to work until 8pm.  Needless to say I WAS EXHAUSTED, but managed to get workouts in and eat well!

I'm so happy I've figured out my week and weekend workout schedule:
Monday: warm up, ab circuit, 15 minute URG, 15 minute run, 20 minute cool down walk
Tuesday: warm up, 30 minute ME leg workout, 20 minute cool down walk
Wednesday: warm up, ab circuit, 30 minute cardio bike [every other week 1 hr of yoga]
Thursday: warm up, 30 minute ME leg workout, 20 minute cool down walk
Friday: warm up, ab circuit, 10 minute ME arms and back lifting
Saturday or Sunday: break day
Saturday or Sunday: 30 minute ME boot camp

Also had some very successful dinners thanks to my toaster oven (hush).
Went to DC once, basically all I can eat there are veggies.  I brought my own Organicville Gluten-Free salad dressing and made salads with spinach, cucs, tomatoes, peppers, onions, kidney beans and chic peas, raw walnuts, and bean sprouts.  Small salad but I also found [today at lunch] sweet potatoes!!  So I added those to my salad.
Once during the week I had a salad from Fresh Meadow in the campus center:  Organic greens, sunflower seeds, grilled chicken, beets [took them out], and my salad dressing.  The salad was amazing and tasted so clean!  Except it wasn't enough to fill me up so maybe I'll have a Chobani with it next time.

Favorite Breakfast of the week:

Peach, chobani mixed with raspberries and an apple, gluten-free english muffin with all natural peanut butter and crofter's superfruit spread.  YUM.  I was definitely fueled for the day.

Best Dinner of the Week:

GOAT CHEESE PIZZA. Gluten free tortilla wrap toasted, goat cheese crumbles, grape tomatoes squished on!  Cold avocado added after everything toasts.  SO DELICIOUS.

I also had some great dinners out this week:
Monday: 3 egg omelette at Creperie: onions, spinach, tomatoes, oven roasted chicken.  Side salad.
Dessert: 100% all fruit, no sugar, no fat smoothie [strawberries, blackberries, blueberries and banana]
Wednesday: Whole Foods grilled salmon, side of broccoli and kale.
Saturday: INDIAN.  Usually there aren't a ton of healthy choices at Indian restaraunts, but I managed to find some!  Chicken Tikka (broiled/grilled chicken in onions and lime) and Aloo Gobhi (potatoes, tomatoes, peppers, and cauliflower cooked in a ton of spices).

Breakfast I miss:

Bowl of cantelope, pineapple, and apple.  Bowl of Mother's All-Natural Oatmeal with strawberries, raspberries, and a hint of cinnamon.  Unfortunately it's the only oatmeal I can eat and it's NOT SOLD IN AMHERST. WTF.  I MISS IT.

Got a new snack and dinner to try this week:
Snack: Justin's Chocolate Almond Butter: all natural, 100 cals, 14g fat, 3g fiber, 5g protein, 7g sugar.
You just squeeze it into your mouth.  I'm psyched.
Dinner: Dr. Prager's Gluten Free All Natural Sweet Potato Pancakes.  They look pretty amazing so we'll see how it goes.

SO CLOSE TO SCHOOL

I'm freaking out.  I haven't cleaned my room, packed anything, or really prepared but I DON'T CARE.  Lately I've been going a little crazy but had a great epiphany last night.  Mom and I went to Cheesecake and I got a delicious egg white omelette with spinach, goat cheese, onions, and peppers.  Steamed broccoli on the side along with some tomatoes.  Talk about healthy!  But then I caved for a piece of Reese's cheesecake.  And I'm sorry but it was delicious and hit the spot and will be a great breakfast for me today.  I'm clearly all for healthy, but once in a while when your body craves something (Especially sweets), indulge.  You won't die from eating one slice of cheesecake every once in a while.  Will I make a habit of this and revert back to my old ways of eating brownies as breakfast and fries for dinner? Of course not.  But if I'm craving chocolate will I indulge in something totally decadent and delicious and sugar-y once in a while? Fuck yeah.

Since I've changed my lifestyle I've noticed how important breakfast is.  I NEVER ate breakfast, even when I was competing in track.  If I do eat a huge breakfast, however, I feel really really sick.  I don't know why, but this has happened since I can remember.  Usually for breakfast I have some of the following:

-fruit (apples, bananas, berries, pineapple--really all kinds).
-protein shake (whey shake with either berries or the chocolate peanut butter deliciousness)
-gluten free ezikiel english muffin with peanut butter and/or jelly (PB&J listed below).
-yogurt parfait (non-fat greek style yogurt with berries and sliced almonds)
-EGGS: hard boiled, fried, scrambled, with veggies.  YUM.
-MaCK Muffin (recipe below).
-ME Breakfast cereal (more info to follow).
-Vegan Overnight Oats:
-1/3 cup oats, 1.5 tbsp chia seeds, 1 cup almond milk, 1tbsp dark chocolate cocoa powder or chocolate protein powder.  Mix these ingredients in a bowl and let sit in fridge for 3 hours or overnight.
-Next day add:
-1/2 apple, chopped
-1/4 cup blueberries
-1/4 cup rasberries
-1 tbsp peanut butter
-drizzle of pure maple syrup.

Yeah. Delish.  Here is another VOO recipe:

Chocolate Protein VOO

Ingredients:

-1/3 cup oats

-1 tbsp chia seeds

-2 tbsp dark chocolate cocoa powder or protein powder

-1 cup unsweetened almond milk

-1 banana.

-Optional toppings: peanut butter or unsweetened coconut.

Directions: Mix the oats, chia seed, and chocolate powder in a small bowl with a whisk. Now pour in milk and whisk until clumps are gone. Place in fridge for 1-2 hours or overnight. Add a chopped banana if preferred.

Nutritional information (without banana): 320 kcals, 12 grams fat (3000 mg Omega-3; 900 mg Omega-6), 11 grams fibre, 14 grams protein, 35 grams carbs.

So that is usually my breakfast menu.  I'm really nervous about finding good breakfast foods at school.  I plan to work out before my morning classes (around 9), and I don't want to skip breakfast, so I'm going to have to always pre-make my breakfasts or just wait until lunch time.  I'm also concerned about the eggs at school--I know this sounds snobby but honestly have you people looked at those eggs????  Definitely questionable.  I possibly might buy my own and microwave scrambled eggs every once in a while to get my protein.  Luckily my mom bought me a toaster oven so I am all set to make great breakfasts!!!

Breakfasts served at the DC's that are NOT healthy:

-Cereal

-Bagels

-Pancakes

-Muffins

-Bacon/Sausage

Since we're all going back to school, I thought it would be a great idea to post some basic health tips:

Meals begin with Smart ingredients

1-Plan balanced meals: Nutritionally balanced meals include a proper balance of healthy protein sources, like lean poultry, carbohydrates from whole grains, plus vitamins and minerals from fresh fruit and vegetables.

2-Choose food high in antioxidants: Foods like spinach and blueberries are bursting with antioxidants.  Blueberries are also high in fiber.

3-High-Quality sources of protein: Protein, a macronutrient, is an essential part of a healthy diet.  Proteins help repair body cells, build and repair muscles, and provide a source of energy.  High-quality protein sources include lean meat, poultry, and fish.

4-Whole Grains and Fiber: Whole grains like oatmeal and brown rice are packed with fiber.  Oatmeal for breakfast helps sustain you throughout the morning, giving you the energy you need until your next meal.

5-Maximize the Nutrients: Cooking to retain vitamins and minerals helps retain flavor. 

Walnuts: A Delicious Powerhouse

A Yale University study found that walnuts might improve blood vessel function and decrease your risk of heart disease and diabetes.  And, that’s not all-“Walnuts are very good sources of antioxidants, vitamins, fiber, and protein, and they’re the only nut that provides a significant amount of omega-3 fatty acids,” says Michael Roizen, MD, chief wellness officer at the Cleveland Clinic.  Stick to a handful a day in order to reap blood-vessel benefits without negating your waist-whittling meal plan.

Nutrient Comparisons

Baked Catish with brown rice

Cals: 228

Fat: 4g

Sat. Fat: 1g

Carbs: 23g

Fiber: 2g

Protein: 23g

Sodium: 57mg

Cholesterol: 81mg

Fish and Chips (breaded and fried catfish with French fries)

Cals: 640

Total Fat: 34g

Sat. Fat: 7g

Carbs: 57g

Fiber: 6g

Protein: 25g

Sodium: 584mg

Cholesterol: 92mg

Next post: What I bought for snacks and what YOU can do with them!  Also, when I go to school I will be posting healthy meal ideas with food from DC's.

So Close to School!

I'll be moving in at Umass in two weeks from today EXACTLY!  I'm really excited to see everyone and to start a new year, but I'm really going to miss the ability to cook my own, healthy food.  So this post is going to be about some quick meals you can make in the next two weeks before you go back.  Most are super easy and don't require too many ingredients, and with all of the plans I have to see my friends before I go back, I need some quick and easy meals.  I also need some quick (but not easy) workouts because I won't be able to go to the gym as much due to my plans.  So included are some nice quick workout ideas :).

First, the sauteed veggies came out amazing except I added a little too much olive oil.  Other than that it was great!!

Second, I made home-made chocolate for my mom and sister when they get back.  I tested some out on Ethan and Michelle and they both liked it.  The recipe isn't finalized yet but I will post it when it is.  The basic ingredients are dark chocolate cocoa powder, coconut oil, and agave.  Then you can add what you wish--I made some with almonds, walnuts, coconut, and soy butter.  They are amazing.  Definitely making them for friends when I get back to school because it's so easy and quick.

Quick meals!
Breakfast:
1-MaCK Muffin (recipe below)

2-Parfait Delight (me and mom's creation)
-blueberries
-strawberries
-rasberries
-pineapple
-Plain Chobani Greek Yogurt
-1/2 cup sliced almonds
Mix together and enjoy.  It's great

3-Strawberry Millet Porridge (Gluten free)-from Clean Eating Magazine
Ingredients
-pinch sea salt
-1 cup dry millet [not millet flour]
-1 cup strawberries, quartered
-4 tsp pure maple syrup
-2-3 tsp pure vanilla extract
-unsweetened almond milk as desired

1-in a pot, bring 3 cups water and salt to a boil
2-stir in millet and reduce heat to low, maintaining a low simmer.  Cover and cook for 15 minutes stirring occasionally.  About 5 minutes before millet is finished cooking, stir in strawberries so they can stew and release their juices into the porridge.
3-When water has been absorbed and porridge is thick, remove from heat and stir in maple syrup and vanilla.  If porridge is still ticker than you'd prefer, add a splash of almond milk to reach your desired consistency.

Note: Make sure to wait until porridge is quite thick before stirring in maple syrup and vanilla.  If not, the mixture will thin out.  Only then add milk if desired.

Substitutions:  Try apples and cinnamon in place of strawberries and vanilla extract.


Lunch Ideas

Asian Style Veggie Rolls-from Cooking Light Magazine
-8 8 inch round sheets rice paper
-2 cups thinly sliced Bibb lettuce leaves (about 4 large)
-2 cups cooked bean threads (cellophane noodles)
-1 cup fresh bean sprouts
-1 cup shredded carrot [about 1 large)
-1/2 cup coarsely chopped fresh mint
-1/2 cup fresh cilantro leaves
-1/4 cup thinly sliced green onions

1-to prepare rolls, add hot water to a large, shallow dish to a depth of 1 inch.  place 1 rice paper sheet in dish and let stand for 30 seconds or just until soft.  Place sheet on a flat surface.  Arrange 1/4 cup lettuce over half of sheet, leaving a 1/2 inch border.  Top with 1/4 cup bean threads, 2 tbsps sprouts, 2 tbsps carrot, 1 tbsp mint, 1 tbsp cilantro, and 1 1/2 tsp green onions.  Folding sides of sheet over filling and starting with filled side, roll up jelly-roll fashion.  Gently press seam to seal.  Place roll, seam side down, on a serving platter.  Repeat procedure with remaining roll ingredients.
2-you can also add peanut sauce to these to make them super amazing.

Grilled Peppers and Lentil Salad
Ingredients
-1 red bell pepper, quartered and seeded
-1 green bell pepper
-1 yellow bell pepper
-cooking spray
-1 1/8 tsp sea salt
-1/2 tsp fresh ground pepper
-1 1/2 cups dried lentils (about 3/4 pound)
-1 small onion, peeled and halved
-1 bay leaf
-2/3 cup chopped plum tomato
-1/2 cup chopped green onions
-1/2 cup cilantro leaves
-1/3 cup fresh lime juice
-1/4 cup chopped pitted kalamata olives
-3 tbsp extra virgin olive oil
-1 tsp fennel pollen

1-preheat grill to high heat.
2-lightly coat bell pepper pieces with cooking spray.  place bell pepper pieces, skin side down, on grill rack.  grill 12 minutes or until skins are blackened.  Place bell pepper pieces in a zip top plastic bag, seal. Let stand 15 minutes, peel and chop bell peppers.  Discard skins, sprinkle with 1/2 tsp salt and 1/4 tsp black pepper.  Place bell peppers in a large bowl
3-Rinse and drain lentils.  place in a large saucepan.  Cover with water to 3 inches above lentils; add onion and bay leaf to pan.  Bring to a  boil.  Cover, reduce heat, and simmer 20 minutes or until lentils are just tender.  Drain lentils.  Discard onion halves and bay leaf.  Add remaining 5/8 tsp salt, remaining 1/4 tsp black pepper, tomato, and remaining ingredients to lentil mixture; stir well.  Yield: 6 servings (serving size=1 1/3 cups.)

Apple Slaw-Clean Eating Magazine
Ingredients
-1/4 cup apple cider vinegar
-1 tbsp dijon mustard
-1 tbsp olive oil
-1/4 tsp sea salt
-1/4 tsp fresh ground pepper
-1 1/2 small cabbages, shredded [7 cups]
-3 large carrots, shredded [1 cup]
-1 granny smith apple, unpeeled and cut into thin strips
-1 braeburn apple, unpeeled and cut into thin strips
-1/4 cup fresh italian parsley, chopped
-2 tbsp unsalted walnuts, chopped [optional]

1-In a medium bowl, whisk together vinegar, dijon, oil, salt, and pepper.
2-In a large salad bowl, combine cabbage, carrots, apples and parsley; toss with dressing to coat.  Top with walnuts, if desired.  Cover and chill in refrigerator for at least 30 minutes.

Dinner
from Cooking Light Magazine
Cobb Salad Pizza
Ingredients
-1 1 ounce can refrigerated thin crust pizza dough (I recommend wheat or gluten free dough)
-cooking spray, or you could make a super low cal version of this pizza with the tortillas mentioned in the post below.
-1/4 cup [1 ounce] crumbled blue cheese, divided
-1 tbsp extra virgin olive oil
-1 tbsp white wine vinegar
-1/2 tsp dijon mustard
-2 slices applewood smoked bacon
-8 ounces skinless, boneless chicken breast cutlets
-1/2 cup quartered cherry tomatoes
-2 tbsp chopped red onion
-2 cups lightly packed mixed baby greens
-1/2 cup diced peeled avocado.

1-preheat oven to 425
2-unroll dough on a baking sheet coated with cooking spray; pat dough into a 14x12 inch rectangle.  lightly coat dough with cooking spray.  bake at 425 for 8 minutes or until golden.  Remove from oven.  Sprinkle evenly with 2 tbsp cheese.  Set aside.
3-combine oil, vinegar, mustard, and 1/8 tsp pepper in a large bowl; stir with a whisk.
4-cook bacon in a large nonstick skillet over medium heat until crisp.  Remove bacon from pan; crumble bacon into oil mixture.  Wipe pan clean with paper towels.  Heat pan over medium-high heat.  Coat pan with cooking spray.  Sprinkle chicken with remaining 1/8 tsp pepper.  Add chicken to pan; cook 4 minutes on each side or until done.  Remove chicken from pan; chop into 1/2 inch pieces.
5-Add chicken, tomatoes, and onion to oil mixture; toss gently to combine.  Add greens mixture, avocado, and remaining 2 tbsp cheese.  Cut into 8 pieces.

Serv size=2 pieces. Cals 377, fat 13.9g, protein 21.8g, carb 40.3g, fiber 2.6g, iron 29mg, sodium 731 mg, calc 57mg.

Quick Plyo/Butt Workout

-Warm up for 10 minutes [light jog].  Repeat 4 to 5 times per workout.
1-Jumping lunge [30 seconds]
2-squat jumps [30 seconds]
3-Bounding [1 minute]--Jump with two feet forward as far as possible.
4-One legged hop [skating style] -1 minute

Healthy Snacks for School!!

Just wanted to post today before my exciting plans begin.  So my mom got a bunch of awesome snacks for the week and most of them can be used in the dorm so I thought I'd share.  I've tried some and the snacks I've tried are AMAZING and clean-tasting!!

1-Real Foods: CORN THINS, Multi-grain.
    Pros: GMO Free, Fat Free, 22 cals/slice, 10% Dietary Fiber, Gluten Free.  Only 8g carbs, 0g sugars, 1g protein!
    Goes great with: cream cheese, hummus, salsa, guac, roast veggie mix, cheese, peanut butter and jelly.
    Found at: Whole Foods

2-Sesmark Gluten Free Rice Thins (Sesame)
      Pros: Gluten Free, 3g protein per serving, 130 cals per serving (serving=16 crackers), 1g dietary fiber, low salt.
      Goes great with: hummus, cheese spreads, things you put on crackers...
     Found at: Whole Foods

3-Scandinavian All-Natural Bran Crispbread
     Pros: Gluten Free, Low GI, 50% Dietary fiber, 2g net carbs/slice, 12 cals/slice, No Fat, 1g, 30mg sodium/slice, 1g protein/slice.  I really don't know how you can go wrong with these.
     Goes great with: hummus, turkey/cold cuts, peanut butter and jelly, cheese spreads.
     Found at: Whole Foods

4-Smart Delicious Tortillas
     Pros: Low carb/high fiber, original whole wheat, 3 net carbs, great taste, low fat, 50 cals/1 tortilla (and they are big), 28% of recommended daily value fiber, 95% fat free, 0g trans fat per tortilla, good source of protein [5g/tortilla!].
     Goes great with: sandwich things, low cal pizza, pB&J, Taboule and hummus, wraps.
    Found at: None other than Whole Foods.

Recommended Spreads

BEST JAM/JELLY
5-Crofter's Organic Superfruit Spread: Rasberries and Yumberries blended with morello Cherries and Red Grapes
     Pros: DELICIOUS, 30 cal/serving (1 tbsp), non fat, 5mg sodium, 8g carb, low in sugar.  Considering jam/jelly is LOADED with sugar and other shit, this is the best jelly I've come by thus far.
    Goes great with: corn thins, sandwiches, other fruit, crackers.
    Found at: Guess.

BEST PEANUT-LIKE BUTTER.
6-I.M. Healthy Unsweetened Creamy Soynut Butter
     Pros: Perfect for those with nut allergies. Net 1 carb, Peanut free, unsweetened, Made from Non-GMO Roasted Soybeans, No Added Sugar, No Trans Fats, No Refridge, Cholesterol Free, Dairy and Gluten Free, 2G SATURATED FAT, low in sodium, 6g carb, 5g dietary fiber, 1g sugar, 9G PROTEIN.  Seriously.
      Goes great with: everything?
      Found at: Whole Foods.

BEST KETCHUP
365 Organic Ketchup.  It's DELICIOUS, like really it's the best ketchup in THE WORLD.
Best Dressing: OrganicVille Gluten Free Olive Oil and Balsamic (1 net carb/serving).

Other Recommended Dips:
-Hummus: Joseph's
-Cream Cheese: Tofutti Better than Cream Cheese
-Mayo: Smart Balance with Omega 3's

BEST TO GO SNACKS
So obviously we all love quick snacks at school, so here are some ideas for on the go snackies:

BEST BARS
1-ThinkThin Protein Bar
These can be used as a meal replacement as well.  They're incredibly filling and great for pre-exercise/post exercise.
     Pros: 0G SUGAR, 20G PROTEIN, gluten free, DELICIOUS, 200cals/bar, low carb, low sodium, low fat, contains many necessary vitamins and minerals.  They also come in the full bar form and "bites" which are only 100 calories.  Lots of tasty flavors to chose from.  Since they don't have any sugar you won't crash later like you would on normal protein bars.
     Found at: Whole Foods, cheaper at Trader Joes.

          

2-Go Free Protein Bars
    Pros: Gluten Free and Soy and Dairy Free, made with REAL dark chocolate, 9g protein, 100% natural, vegan, 150 cal/bar, low fat.
   Cons: high in carbs, sugar (Watch this while looking for protein bars).
   Found at: Whole Foods.

BEST FRUIT TO GO
3-kaia Foods Fruit Leather
     Pros: SO GOOD, Gluten free and raw, organic, 30 cals/piece, non fat, super low in sugar, .5g protein, vitamin C.  These are the best fruit strips I've come across. Be careful because most (and many dried fruit packets) are loaded with sugar!
Whole Foods.

Get your greens Shake!!
You can make this at night and grab it on your way to class (blender required).

1 1/2 cups unsweetened almond milk, soy milk, rice milk or hemp milk 
1 1/2 cups packed baby spinach 
1 1/2 cups frozen cherries or berries

Combine all ingredients in a blender and puree until smooth. Pour into glasses and serve.

Nutrition

Per serving (about 10oz/293g-wt.): 110 calories (20 from fat), 2.5g total fat, 0g saturated fat, 0mg cholesterol, 160mg sodium, 20g total carbohydrate (4g dietary fiber, 14g sugar), 3g protein

Other Ideas for Dorm Snacks:

-Raw Nut Assortments

-Graham Crackers

-String Cheese

-Organic Easy Mac (found at Whole Foods, very tasty)

-All Natural Popcorn (no salt or butter), add nutritional yeast

-Greek Yogurt

-Certain Tortilla Chips: Whole Foods Home-made, chips with all natural ingredients (the fewer the better!), there is a really great brand but I forget the name-i'll post when I remember.

-Salsa: Trader Joes has great salsa.

-Terra Chips

Dorm Snacks that appear to be healthy but are not:

-Wheat Thins (even reduced fat)

-most fruit leathers and dried fruit

-100 calorie packs (yeah they're 100 calories but does anyone ever just eat one pack)

-Microwaveable popcorn (with butter and salt)

-Chips

-not all-natural peanut butter

-Kashi

-most cereals

-most oatmeals

-most fruit and nut bars

-drinks that are not water

-cookies

-most yogurt