Things that are Totally Bitchin'

Here are a few of my fav things lately. Totally obsessed.

These Think Thin bars are totally bitchin. (I recently watched Valley Girl with Nicholas Cage, so totally bitchin is my new thing...winning!)

These bars have 20 yes 20 grams of protein......that is insane.....and 0 grams of sugar. How can they do this? I don't know. Its creamy peanut butter coated in chocolate. Its nice and soft like a candy bar. I had one last night...totally amazing. This is great to eat before you go out to eat. Helps curb cravings. I can't believe it can pack this much protein! I don't know how they do 0 grams of sugar.

The fat content isn't bad either. Remember....you have to have good fats too. Lesson on that soon :)

You can get them at Whole Foods, they are totally bitchin.....

Another new fav...these cracker packets. They come in a variety of flavors but I love the Whole Grain....and they are only 35 calories for the entire packet!!!!

There are 10 crackers in that little package people. yes TEN crackers. You know what I love to do with these? Take them in my purse (if you are a man...your murse/European Man's Carryall)...and use them when you order a cheese plate. Typically they bring out high calorie white bread and masks the flavor of cheeses.

Save yourself a TON TON TON of calories by using this cracker instead of bread...for a cheese plate. They are small, calorie controlled and easy to keep your in Purse/Murse/European Man's Carryall!

They are yummy too! Great little snack and a perfect way to enjoy the cheese...without as many calories.

You can get them at Whole Foods. They come in large packages too but I like these being portioned out. I think you can find them in the cheese section...or I have found them on top of the prepared food section. They are 99 cents.

Go get em tiger.....

Lastly...I saw this in a magazine and thought it was brilliant!

Slice in half a grapefruit...sprinkle some real sugar on it...and caramelize it! You can get the cooking torch at a cooking place...they are used for creme brulees...but save some fat and calories....and try this option. So pretty too! Just budget in the cals for the sugar....you don't need much :)

In the words of one of my very favs Brittany Duey....Just Duey it! Come on folks, try my new fav things.

Winning = taking my suggestions. Losing = not. So duey it.

Lesson on Pickin' Carbs

My dad used to tell me: You can pick your friends and you can pick your nose.....but you can't pick your friends nose. From that useful advice, we will talk today on picking carbs.

Carbs are basically sugar, starches and fibers.

The primary function of carbohydrates is to provide energy for the body, especially the brain and the nervous system. An enzyme called amylase helps break down carbohydrates into glucose (blood sugar), which is used for energy by the body.

When you eat carbs, the body breaks them down into simple sugars, which are absorbed into the bloodstream. As the sugar level rises in your body, the pancreas releases a hormone called insulin. Insulin is needed to move sugar from the blood into the cells, where the sugar can be used as a source of energy.

When this process goes fast — as with simple sugars — you're more likely to feel hungry again soon. When it occurs more slowly, as with a whole-grain food, you'll be satisfied longer. These types of complex carbohydrates give you energy over a longer period. (is this starting to have an ahhhh moment yet???)

Carbohydrates are classified as simple or complex. The classification depends on the chemical structure of the food, and how quickly the sugar is digested and absorbed. Simple carbohydrates have one (single) or two (double) sugars. Complex carbohydrates have three or more sugars.

Examples of single sugars from foods include:

• Fructose (found in fruits)
• Galactose (found in milk products)

Double sugars include:

• Lactose (found in dairy)
• Maltose (found in certain vegetables and in beer)
• Sucrose (table sugar)

Honey is also a double sugar. But unlike table sugar, it contains a small amount of vitamins and minerals. (this is why using honey to sweeten things is better than sugar...has more nutrients in it!

Complex carbohydrates, often referred to as "starchy" foods, include:

• Legumes (beans, beans the wonderful fruit) or peanuts!
• Starchy vegetables
• Whole-grain breads and cereals

Simple carbohydrates that contain vitamins and minerals occur naturally in:

• Fruits
• Milk and milk products
• Vegetables

Simple carbohydrates are also found in processed and refined sugars such as:

• Candy
• Regular (nondiet) carbonated beverages, such as soda
• Syrups (not including natural syrups, such as maple)
• Table sugar

Refined sugars provide calories, but lack vitamins, minerals, and fiber. Such simple sugars are often called "empty calories" and can lead to weight gain. (this is also alcohol)

Also, many refined foods, such as white flour, sugar, and white rice, lack B vitamins and other important nutrients unless they are marked "enriched." It is healthiest to get carbohydrates, vitamins, and other nutrients in as natural a form as possible -- for example, from fruit instead of table sugar.

Basically when you are eating normal pasta vs. whole wheat pasta....they are still carbs.....and still have a lot of calories but one is empty calories and the other...the whole wheat...has nutrients in it.

A few tips from todays carbo lesson:

-Carbs=energy.....you should try to eat your starchy carbs in the day....and stick with protein and vegetables at night. Eating brown rice, whole grains, etc should be eaten at breakfast and lunch....and maybe afternoon snack so you have time to "burn them off/use them for energy" by the time you go to bed.

-Carbs digest more quickly than proteins. If you eat a protein and a carb together....like an apple and some almonds....the protein slows the digestion down of the apple...so you stay more full for longer! holla. Make it a rule...eat a carb with a protein.

-If you eat carbs in the evening...your body digests them....and doesn't need the energy....and your body can say to itself...."self, we aren't using this energy now, we don't need this energy....oh I know...I am going to store it (as fat) so we can use it later!"

....if you need an evening snack...try vegis....cucumbers, etc....or eat some protein...but try to stay away from carbs!

-We will have a lesson on alcohol soon...but until then....just know alcohol slows down your metabolism. Your body stops burning fat so it can process the alcohol (your body thinks its a toxin...go figure). When you are having drinks...try to eat more proteins and vegis with it...and cut the starches down....so those don't turn into fat as quickly.

(since your body stops everything to process the alcohol....the carbs are more likely to not be used as energy and stored as YIKES fat)

For example...when going for Mexican food....have a drink or five....but cut back on the chips and tortillas...stick with the meat and vegis!

Does that help? The reason why you need carbs....is so you can have energy. Cutting carbs out is BAD...your body needs them. Just monitor your intake...because if you aren't expending energy......you don't need as much carbs.

This is why its better to have carbs before a workout...for the energy...and protein after (for rebuilding). Protein lesson later as well :)

tata!

Smooth Summer Sippin'

Now that the weather is just marvelous! Marvelous I say...I do enjoy a smoothie in the afternoon. Something between 2-4pm to get a little sweet in...but keep me full until dinner.

I found this Smoothie Special Edition in Food Network Magazine. Here are some of my FAVS!

Tips:

-You can use fresh fruit or frozen fruit

-Peel and put in a baggie or plastic container what will go in the smoothie so its ready to just dump in :) Keep the liquids out....they are easy to just pour in.

-Many markets will sell pre-cut or pre-chopped fruits and vegis. They are more expensive but super convenient!

-Make a few batches and freeze it!

BANANAS! Blend two bananas, 1/2 cup of vanilla yogurt and milk, 2 teaspoons of honey, a pinch of cinnamon, 1 cup of ice

I recommend this one in the am...since bananas have mucho of sugar in them :) Try it with Greek yogurt too...to up the protein :) OR try with one banana and a cup of strawberry.

RASPBERRY-ORANGE: 1 cup of orange juice (make sure no sugar added OJ) and one cup of raspberries, 1/2 cup of plain Greek yogurt, 1 cup of ice....and they said sugar to taste. Try no calorie sugar....or try agave or honey.....your body processes it better :)

MANGO-PEACH-BANANA....this sounds so yummy. Esp because peach season is about to hit. 1 cup of mango and 1 cup of peaches, half a banana, 1 cup of Greek plain yogurt.

(here is a great one for the afternoon) HONEYDEW-ALMOND: 1 cup of chopped honeydew melon, 1 cup of almond milk and ice.....honey to taste!

CARROT-APPLE: 1 cup of carrot juice and 1 cup of apple juice (make sure there is no sugar added apple juice) and 1/2 cup of ice

YUMMO....Kiwi-Strawberry: blend 1 cup of strawberries, 2 peel kiwis (you can get them peeled already at Whole Foods), add some no calorie sugar and 2 cups of ice!

different......TANGERINE-HONEY: peel and seed 4 tangerines and blend with the juice of 2 limes, 1/4 cup of honey, 1 cup of ice

BLUEBERRY-PEAR: 1.5 cups of frozen blueberries, 1 chopped pear, 1.5 cups of plain Greek Yogurt and ice....no calorie sugar to taste

******AWESOME REFRESHER! SPA CUCUMBER: peel, seed, and chop 2 medium cucumbers, blend with the juice of 1 lime, 1/2 cup of water (ohhh mineral water might be fab) 1 cup of ice and some honey to taste! Great bedtime snack if you can cut the honey!

WATERMELON: freeze 3 cups of cubed and seeded watermelon until hard....blend with 1 cup of fresh cubed seeded watermelon, one juice of lime......no calorie sugar if needed and 1 cup of water...more ice if needed

after workout refresher: PINEAPPLE-COCONUT: freeze 2 cups of coconut water in ice cube trays, blend 2 cups of frozen pineapple and the coconut cubes , 1.25 tablespoons of lime juice, 1 tablespoon of honey, and 1/2 cup of coconut water...so PERF for after workouts!

BLACK RASPBERRY-VANILLA: blend 1 pint of blackberries, 1/2 cup of raspberries, 1 cup of vanilla Greek Yogurt, and 1 tablespoon of honey

great afternoon snack: PEANUT BUTTER-APPLE: 1 cup of chopped and peeled apples, 2 tablespoons of creamy peanut butter (make sure its the all natural kind or try almond butter) 1 tablespoon of flax seeds (healthy!), 1.5 cups of soy milk, almond milk, normal milk..whatever and 1.5 cups of ice....add honey to taste.

BANANA PB&J: blend 1 frozen banana, 1 cup of soy milk (or any milk), 1/4 cup of creamy natural peanut butter and wheat germ...use 2 tablespoons of a sugar free seedless strawberry or raspberry jelly.

morning treat! VIETNAMESE COFFEE: 1/2 cup of chilled expresso or strong coffee, 1/2 cup of milk, almond milk etc, 3.25 tablespoons of brown sugar (or a no calorie sugar), 1/4 teaspoon of cinnamon, 1/8 teaspoon of almond extract, 1.5 cups of ice (sounds sooo good)

HEALTHY treat: CUCUMBER-KALE: blend 1 1/4 cups of vegi juice, 1/2 peeled cucumber, 3 kale leaves (or swiss chard!) and the juice of 1/2 a lemon

GREEN TEA ALMOND: 1.5 cups of extra strong green tea (cooled), blend with 1/3 cup of almonds, 1/4 cup of honey, and 1 cup of ice

the VEGGIE: blend 1.25 cups of tomato juice, 1/4 cup of carrot juice, 1/2 peel cucumber, 1/2 celery stalk, 1/4 cup of parsley and spinach...with 1 cup of ice

TEXAN twist: Mint-Jalapeno: blend 1/3 cup of fresh mint, 1 seeded jalapeno, 2.5 tablespoons of honey, pinch of salt, 2 cups of plain Greek yogurt and 2 cups of ice. Top with toasted nuts or seeds and cilantro

Let me know what you try! Smoothies are easy to digest and yumtastic. Try them...post what you try!

Got any of your own??

Weekly Challenge

This week I have a challenge for you. Its easy.

Wake up...get out of the bed and hit the floor.

-Do as many push ups as you can.....just do them. Even if its just one and a "girlie one"

-hold the plank as long as you can. Even if its a few seconds...do it. Try it.

-do 25-50 jumping jacks.

Get ready and start your day. You have just engaged your entire body...and your juices are flowing.

If you can do this again at lunch...do it at lunch. Put a reminder on your calendar and do it!

If you can't do it at lunch do it as soon as you get home!

THEN finally.....do it before bed!

That way...you have just engaged your entire body in exercise 3 times a day. I'm proud.

A Salad a Day Keeps the Doctor Away!

okay. Aren't salads a pain to make?

I have been doing this new thing...so maybe you should too :)

Get one of the bigger size ziplocks. They make big big ones now. Get em'!

Mix a container of spinach with your fav vegis....cherry tomatoes, mushrooms, onions, cabbage....whatever you like and mix it up in that bag.

Bam, just scoop out what you want...and you have a salad. Roast your own raw nuts, add some cheese, whatever....but making a salad is easy now.

PLUS...it last in the fridge 1.5 weeks or so. Try it.

It's Greek to Me (wow how cliché)

New fav breakfast thing or late afternoon snack:

This:

0% Fat Greek Yogurt. Its not secret, I do not like Greek Yogurt but its SOOO good for you...and a great source of protein I am trying to make it better in my diet.

PLUS: half a bottle of these new Naked (lets not kid ourselves, I like the name most) Reduced Calorie Tropical Juices (they make with coconut water which makes them lower cal and higher potassium!)

I have to say the combo is yummy! I use half the bottle of juice and put a cup of yogurt in there....stir it up and whisk it up and drink it. YUM! Make it the night before....so its ready in the am on the go!!!

Thanks Lea Anne for this following tip....you can totally use Greek Yogurt as a sub for many things when cooking. Try using it instead of sour cream!

The benefits of Greek Yogurt in general and why its better than normal yogurt:

-higher in protein! Keeps you more full for longer! (I mean we are talking double the protein!)

-lower in carbs than normal yogurt!

-thick and creamy so you can use it in recipes instead of sour cream or sub it for butter or mayo!

(or even sub for half of the butter/sour cream/ or mayo)

-Lea Anne suggest you take Greek yogurt and add a packet of Ranch seasoning or French Onion for a nice vegi dip!

-Use instead of mayo as well! Make healthier summer potato salad!

Try adding it! I am going to grab a Ranch packet at the store so if I need a before bedtime snack I can mix a smidge of the flavoring into a small amount of the Greek Yogurt....and dip water-y vegis in it like cucumbers, etc to fill me up with little calories.

Go Greek! Opa! Make sure to grab the low fat version though :)

It's Getting Cool-er in Herr, so please for the love of everything...keep on all your clothes

First, lets start off by discussing ice chest vs cooler. It's a cooler people. And say it with a twang...try it coooo ler. Twang it up. I don't know what an ice chest is....but I call it a cooler. So today, my post is about coolers.

My hubs is trying to lose some weight....so I am trying to make it easier for him. We have decided each night...we are going to pack said coooo ler with everything he should be eating until dinner. Then we calculate in the iphone ap, My Fitness Pal, everything in that cooler he should be eating the next day.

(pre-program your meals...so you don't forget and always have time for it!)

I get up, take the soft sided cooler out of the fridge and hand it to him...telling him to eat everything in it before he comes home.

We are targeting his RMR/caloric intake at 1800 calories a day. When he gets home he will have 595 calories left after eating what is in the cooler (and eating breakfast at home). He planned to have oatmeal for breakfast and a protein shake that adds up to around 250 calories.

I think 250 calories is a little low....300-350 would be better but he was set on what he wanted....oy men. Hopefully I can start having him mix his protein powder in some yogurt or coconut water or something instead of just water...giving breakfast a 50-100 calorie boost. Even some lowfat milk.

595 calories left leaves room for extra protein shakes during the day or unplanned snacks!

SOOOO What's in the cooler? Funny you might ask.....

-Mid-morning snack: small banana and some fat free Greek yogurt. (about 200 cals)

**bananas are great for you but they do have more sugar than other fruit (like apples) if you are being really picky on the diet...eating more sugary things in the morning is best so you can burn it off all day

-Lunch: 1/2 cup of ground turkey, 1/2 cup of brown rice, and 6 asparagus spears

**if you are going to eat some whole grains like rice...its best to do for lunch so you have the day to burn it off.

***You can buy a pound of ground turkey from My Fit Foods....seasoned perfectly. Its really yummy! Then you can divide that pound into 4 oz portions!

-Mid-afternoon snack: Spinach leaves with carrots and mushrooms with 2 tablespoons of low-fat and low calorie dressing (like 20 calories for a serving)

-Late-afternoon snack: 10 almonds and 2 small green apples (I threw in a few extra apples to keep on his desk just in case....)

-Before Coming Home/Before Work Out: a 250 cal My Fit Foods higher protein dinner in size small. I believe he took the Turkey Loaf today.

All the above from breakfast to all the food in the cooler is equal to about 1,200 calories. Leaving 600 calories for dinner or more snacks. I told him to add in an extra 100-200 calories protein shake somewhere in the day.

He is planning on going to spin class where he will burn 600-800 calories. For after workout/late dinner.....he is planning to order a lower carb....higher protein smoothie at the gym that is around 300 calories.

This also leaves a buffer for a before bedtime snack. We all get hungry late sometimes. Try eating watery vegis like cucumbers to satisfy you and fill you up. You can also take 1/2 a tablespoon to 1 tablespoon of low fat/low calorie ranch....add a little water to make it last longer...stir it and dip the vegis. Just budget it in to today :)

I do believe since he is having a high calorie burning work out...he should be eating MORE during the day. Hopefully adding 100-200 calories during the day like this so he doesn't burn off too many calories. It would help to add another 100-150 at breakfast and maybe 100 calories at lunch or somewhere during the day so that he doesn't have 600 left to eat plus a workout that he will burn mucho calories.

( I am working on him though...baby steps....baby steps!)

There you have it. Make it easy for yourself in the day. Pack a coooooo ler and pre-program your meals into the My Fitness Pal ap so you know you can eat the entire cooler and its TOTALLY budgeted for!

YOU do it!