BRACE YOURSELVES AMERICA! The entire food world as you know it is soon to be contaminated with the word "NATURAL." What exactly does this mean you ask? Absolutely nothing, I answer. Being in food science, I often am informed about the new trends and terms that are emerging into the market and this natural jargon is the main focus right now. Thousands of companies are in the midst of switching their products to be labeled as "natural," but what does natural mean for us???
There actually is no current definition or regulation for the term. There have been three citizen petitions (us common people begging) to the FDA asking for it to be banned as it is rather misleading, but the FDA has come to no real conclusion. However, this was the "definition" provided and I kid you not, this statement is taken straight from their website (www.FDA.gov) .....
The FDA has considered the term “natural” to mean that nothing artificial or synthetic has been included in, or has been added to, a food that would not normally be expected to be in that food..
Now I'll give you a minute.. Okay, so we agree that the FDA prayed no one would actually read that definition. I mean lets restate the last sentence, "that would not normally be expected to be in that food".. are we talking Arnold Schwarzenegger's expectations, Big Foot? Not one statement about actual food ingredients is mentioned. I feel the need for some slight further clarification FDAbsolutelyunhelpful. It's clear there is endless loopholes and grey area which is not a good thing to combine with our food industry. So moral of the story, what does natural currently mean to us when seen on a product?
A big fat NOTHING! Unless you've done research on the product or company, its more than likely used solely as a marketing term; so if purchasing "natural" products for health purposes, save your money!
The government doesn't protect us from unhealthy food. The food industry is a business with money being top priority, if a slogan will convince us to fork it out (pun intended), it will be used.
Keeping ourselves informed is the only power we have!
Thanks for Reading and Have a Naturally Good Day! :)
Here's the ingredients!
(I got all of my ingredients in the open container bulk section at whole foods for about $10)
1. Choose your favorite nuts: Almonds, pumpkin seeds, sunflower seeds, flax seeds, etc. About 1 cup
2. Choose favorite dried fruits: Dates, apricots, raisins, cranberries About 1/2 cup
3. Favorite fat: Coconut oil, canola oil, butter. About 1/2 cup
4. Favorite seasoning: Cinnamon, cloves, cardamom. 1-2 tsp
5. Favorite flavor: Vanilla, almond, coconut extract. 1-2 tsp
6. Oats: 4-5 cups of oats
Chop nuts and fruits and combine all dry ingredients.
I chose almonds, pumpkin seeds, flax seeds, sesame seeds, dates and raisins.
Tip: add the dried fruit when there's about 5 minutes
left or you will be left with small burnt pieces of
glass like I did.
Combine wet ingredients
I used coconut oil, brown sugar and a splash of maple syrup. Although I would have preferred honey, I didn't have any at the time.
Enjoy in milk, yogurt, or just by itself!
Simply simple and delicious.
Are you a starving college student that unfortunately is not reaping the benefits of starving?
Jk, starving has no benefits and you also don't have to be in college to be interested! But what I mean is are you tight on money, but would still like to have your health under control and the body that you want? I'm beyond annoyed with all the diets out there that not only cost a fortune but do not last and aren't healthy in the long run. Or the programs that are healthy usually cost a fortune. I am on a pretty strict college budget, but find it so simple to eat a very healthy diet, it is not impossible! I always have people ask me to make them meal plans, mainly because they know it is my hobby in life, so I figured why not make a thing out of it and help where needed!
Let Me Help You
How I can help?
As a food science major with a strong background in Nutrition I have a very wide knowledge of food from the metabolic to chemical level. Being that I have not graduated yet you can get the benefits without having to pay me for being certified. ;) Also I have tried many many different diets, fads, etc. So I really do know what works and what doesn't.
What do I need from you?
1. Send me an email saying you are interested in the help
5.A three-day food recall, which basically tells me how you typically eat so I can tailor your meal plan.
6.$5 for a one week plan, $10 for two weeks (this is for my time, even though it is my hobby, this will take up much of my time and I am also working and taking classes this summer :)
What you will get:
1.A two-week meal plan deigned specifically for you
2.Access to talk to and ask me nutritional questions whenever needed and give support
If Interested, Email me at: email@example.com
Expect and expect to be let down, Depend and depend on wishing otherwise. Think you know the whole story to find the whole story is never wholly known. Create images and watch them form illusions. People are but mirrors, a mere reflection of what you want to see and what they want you to see; a picture is created of them. Give time, the reflection will fade, but never become fully transparent. The mirror has grown more shadowed in this era of time we are arrested to... advancements have heightened deceit. Loss of morality and life was inevitable, incredibly fated to live illusions. Right or wrong is one's opinion. One thing true: Being transparent in a world of mirrors is devastating. But illusion is contagious. Near impossible to avoid in desire to save the heart that aches with and for transparency. Effort to find transparency is encouraged, but the only reflection you will every truly know is your own.
Follow these 5 easy guidelines to make sure your diet
1. Can you see yourself eating this way for at least 2 years?
The ability for stability of a diet can tell so much about the practicality of it and if it is actually going to work. If it is only possible to maintain it for a week, then that is exactly about how long the weight you lost will stay off. For example if you go on a 5-day juice cleanse and lose 10 pounds, it'll be back within 5-7 days. The most successful diets have to be something practical that you can maintain for years, otherwise your wasting your time and suffering.
2. How many types of macros are you eating?
If your answer isn't ALL (meaning protein carbs, and fats) then throw it out. Any diet that doesn't contain or largely limits one of these is not going to work, at least not long term. Your body is designed to utilize all three nutrients and therefore will become depleted in absence of one resulting in a domino affect of metabolism issues. Trust me, the detrimental affects caused by depletion are not worth the quick few pounds that might come off the first week.
3. You should never be starving. Ever.
You should not be starving yourself to lose weight! Not only is it not good for your body, but it causes so many negative factors. Simply put, If you are miserable you aren't going to continue the pattern you are on and the diet will be once again a short-lived experience. Also when your body is in starvation mode it slows the metabolism because it wants to conserve energy causing you to gain fat more easily when you eat anything. Not worth it!
4. Listen to your weight
A practical and healthy diet consists of losing 1.5-3 lbs a week depending on your size. Anything more than this is a sign that it is unhealthy and is not a long-term plan. Pay attention to this in order to assure that you are doing things right. When you lose weight at a rapid pace you lose a lot of muscle as your body is more likely to eat muscle because it is a more readily available source of energy.
5. Fatigue means something is wrong
Although little bit of tiredness the first week of switching your diet can be expected due to your body adjusting, it should not be extreme or long term. If you feel like simple tasks are exhausting or your moods are off you most likely aren't eating enough and have a drop in blood sugar. Meaning you might need to up your carbohydrate level a little bit or slightly increase your calories. Once again living your life on edge with no energy IS NOT GOING TO LAST!
HOPE THESE HELP! IF YOU HAVE ANY QUESTIONS OR COMMENTS LET ME KNOW! I'M HAPPY TO HELP OR GIVE SUGGESTIONS.
Now you can be healthy, you can even know most of the ins and outs of food, but there are some things that commonly cross only the minds of super health freaks. If you are food and nutrition obsessed these thoughts most likely go through your head on a daily basis...if not, then you might just be the average healthy Joe. No One's Judgin!
# 1 Saucy Secrets
These Have NO Calories. Well at least most of them dont! You have come up with some really interesting concoctions of seasoning and hot sauce to give your food flavor without the calories. Admit it, sometimes your creations have left you in burning tears.
#2 Fruit Fruition
You don't consider fruit to be the best snack. Fruit is sugar and most the time is used as a treat not as a rewardable health food. Apple a day keeps the doctor away, not the belly.
#3 Useless Veggies
A vegetable is certainly not just a vegetable. There is a huge difference in how you rank them. Peas, carrots and corn are categorized as treat vegetables. Basically sugar with little benefits, such a sad life. Eat your kale and fake a smile.
#4 Two words: FOOD.LABELS.
This consumes you. Everything you buy that is in a package is thoroughly examined, ranked, researched, and judged. You aren't letting anything fool you. I see you partially hydrogenated vegetable oil.
#5 Organic is a touchy word for you
Organic does not simply mean healthy! You can't stand how everyone buys organic everything and think they are a health god. Many things don't need to be organic as well as many different labels don't even mean that they are fully organic. what does organic even mean anyway? This subject keeps you awake at night (Or maybe that's just me?)
#6 Calories can't hide from you
Gum, mints and small candies aren't mindless items to you. You are fully aware that they contain calories and sugar and you aren't going to pretend they don't! Who wants to waste 100 precious calories on a few mints?
#7 Scandalous Whole wheat
No, actually I hate you. You wonder how bread can be whole wheat but the first ingredient is whole wheat white flour. What is whole wheat white flour? What does cracked wheat mean? Is whole grain better, whats the difference between a grain and a wheat? AHH I'll just eat a different form of carb.
#8 Big does not mean better to you
This is scary in so many ways. While it is nice to have more food, a chicken is not physiologically supposed to be that big! You don't get excited when you see how large the chicken or eggs are at the grocery store, instead you are rather repulsed. HORMONE ALERT!
#9 Liquid has calories, a lot of them
Juice and sports drinks don't fool you. You are not going to compromise 300 calories on an unsatisfying glass of sugar. Juice is far from healthy and many times contains more sugar than soda! But you knew that ;)
#10 You wish you weren't so smart
Sometimes you wish you didn't know all that you do about nutrition and food. You would love to go out to eat and not feel like you just consumed a laboratories supply of chemicals, but hey, too bad. You're better off knowing, right? :)
I love writing poems, I just find it a fun stress reliever. This poem came to me due to a lot of strong feelings I have toward this generation. I by no means am talking about everyone so don't get me wrong, I just feel that much of our generation feels deserving without working. We are so sensitive to everything yet desensitized to what matters in life. Anyway, I can ramble all day. Here's a fun poem expressing some of my views:
The world is at our fingertips
consequently takes place of our lips
Accepting each day as if deserving
In reality though what are we earning?
Everything handed so simple and thoughtless
Ignorant to building incredible mess
Today a celebration tomorrow as well
This party becoming our progressive jail
We are creatures of the surface
Creating useless and ignorant fuss
Interest is tied to instant reward
In a blink we find the mind very bored
This time offers great opportunity
How do we have such ambition immunity
The pride has been stripped the ethics are frayed
How did advancement create such dismay
Morals restored accountability instilled
Integrity grows and stability filled
All that you want, no matter the price
I promise won't come from the roll of a dice
Open your eyes beyond whats in front
Visualize the gift that's found in the hunt
Seeing the light you will apprehend
The depth of the life you would recommend
The world is in the palm of your hand
Live that advice it just takes a plan
Do you ever wonder how many calories you really need to eat? I'm sure you have at least contemplated the thought once or twice, possibly while devouring a double cheeseburger, but hey, a thoughts a thought! Today there is so much confusion and although there are average recommendations based on your age and height, they can be rather off. The most scientifically approved way of determining this (equationally) is by the Mifflin St. Jeor Equation. Although it sounds like a King in a far away land, it's just a simple equation that determines the amount of calories you need to eat a day based specifically on your body. Now this is a BMR calculator and if you haven't heard that term before, it stands for BASAL METABOLIC RATE. Now I'm sure you could decipher what that means just by breaking down the words, but I'll save your precious brains from rigor and explain. Your BMR is the amount of calories that your body needs just to maintain itself, just to blink, make new cells, hair growth, support brain activity, etc. (Isn't it awesome that all that burns calories?!) Actually 60% of the calories you use each day are just from your vital functions!
pretty cool huh?
Now if you were to go in for a BMR screening, things might be a little different. More information would be taken such as carbon dioxide and oxygen analysis, but this is the closest you can get for an at home self-counseling session. So put on your white coats and get out your calculators!
Mifflin St. Jeor Equation
For men: BMR = 10 x weight (kg) + 6.25 x height (cm) – 5 x age (years) + 5
For women: BMR = 10 x weight (kg) + 6.25 x height (cm) – 5 x age (years) – 161
Now don't try to be a hero here, you WILL need a calculator, it gets kind of sticky (I am just math-ly challenged)
1. Convert your weight to kilogroms which is just weight divided by 2.2
2. Convert your height to cm. Most people usually know how many inches they are. For example, 5ft is 60 inches. 12 inches in a foot. I shouldn't have to say much more...
3. I would suggest doing each part of multiplication separately and then adding or subtracting, it helps keep things from being multiplied wrong. (once again, just a way I deal with my math-challenged life)
Here is mine to give you an example:
Women's equation with my numbers plugged in:
10 x (63.63) + 6.25 x (67) - 5 x (22) - 161
So next, I get:
636.3 + 418.75 - 110 - 161
Final Answer is.... 784.05 calories per day (for me)
Now I know that seems really low and is rather depressing, but you have to remember that this is just your basal rate. If you were to lay in bed all day and move only to readjust your pillow (maybe not even that) that is how many calories you need. So walking, moving, exercising, is not taken into consideration here. It's just a fun thing to know.
Over Achiever Alert!!
If you want to go further and calculate how much you burn with activity thrown in to the mix to really give you better overall calculations: Multiply the last number you got (BMR) by which category you fall under. Now be honest here, you're sedentary secrets are safe with Old St. Miff.
1. Sedentary: Multiply by 1.2
2. Mild activity: Multiply by 1.3
3. Moderate activity: Multiply by 1.5
4. Heavy or labor intensive activity: Multiply by 1.7
5. Extreme activity: Multiply by 1.9
Congratulations, you just passed a college level BMR calculation course! Jk, but really this is the part everyone stresses over in upper level nutrition classes. The number you got is most likely lower than what you have recently been told or heard, but it is scientifically the most accurate equation used by professionals. I hope you can take something away from this (other than depression), it never hurts to have a little knowledge about what your body requires!
These cookies are AMAZING! And super easy. Don't let the Ricotta throw you, it's a great addition.
Unfortunately, the sprinkle section of my cupboard really only sees daylight in Christmas so they ended up being random red and green sprinkles. It's what's inside that matters, I promise! If you click on the recipe you can see how awesome they look if you have the right sprinkles. They have potential to be adorable little cookies (just not when I get ahold of them). I encourage all to try them, my family went crazy over them and to better explain the texture my dad asked, "So are they biscuits or cookies?" this is also the same man that last weekend asked if water could burn... But still! They are super light and fluffy. Like a little cloud of sweet heaven.
I'm serious, you "cotta" have em'!
Seriously, You Cotta
.....Avoiding Fat Pants
We all know there's no avoiding the extra calories on the holidays, but there are some small tricks to lower the amount you consume! These are some of the secrets I've created through years of wanting to enjoy Thanksgiving and not hate turkeys for the next 5 months.
Small changes can lead to hundreds of calories saved!
And The Number 1 Tip....
DO NOT WEAR YOUR FAT PANTS!
Happy Thanksgiving Everyone!!
LIFE'S LITTLE PLEASURES
Today I decided to appreciate a day full of Fall. In all reality Fall and it's many pleasures ends today. Starting on Thanksgiving, the world will shift over to Winter and Christmas. Out with Pumpkin Spice in with Peppermint! Goodbye Turkey and pumpkin, greetings Santa Clause and Presents! This is not necessarily a bad thing, I just think Fall deserves a little more time and appreciation. There is nothing more beautiful than Fall trees and the beauty that comes with this season. Today I captured some of it.
The canal by where I run has THE most beautiful trees. The picture doesn't even do it justice. I had to stop and take it all in. Nothing beats nature's pure beauty.
I love to incorporate colors into my meals! It's way more visually exciting and also helps make sure you are getting a variety of nutrients. This plate had a great display of Fall colors! Sweet potatoes are god's gift to earth.
Honestly, nothing is more amazing than watching thick cream slowly swirl into a cup of cold, dark coffee. This is such a simple pleasure of mine, really, it is one of the coolest things to watch. (don't mind my sharpie and extra large book)
This smoothie literally had everything and the kitchen sink in it. I started with my base of green max powder, Suja green drink and Greek yogurt; I also wanted to stick to my Fall theme so I added organic pumpkin puree. I was on the phone with my boyfriend not paying attention to what I was doing and before I knew it, I had half the kitchen in my blender!
These are the things that made the cut, I'm talking like high school football cuts (everyone makes the team):
-Dark Chocolate Chips
-Peas (leftover from lunch)
-splash of milk
-Green Max Powder
-Suja Green Drink
It turned out extremely flavorful! I'm telling you, you can literally throw anything in a blender.
These are just a few of my simple pleasures in life that I am thankful to be able to enjoy!
Life is so hectic. Take a minute, breathe and look around you. There is hidden beauty everywhere.
Tonight I started my travel home for Thanksgiving and boy did it turn in to an Ed-venture. Let's start with the rain, of course it started pouring just as I was leaving. For some reason that we may never know, how people drive in the rain makes me slightly ashamed for the human race. People act as if their brains have been wiped clean of all navigating knowledge. Their drive has suddenly turned into a an experience similar of Christopher Columbus fighting the Black Sea (I'm not entirely positive Columbus went through the Black Sea, but you get the point). I actually felt obligated to take lead, roll my window down and speak words of encouragement "It's alright guys, I know it's wet out here, but we're gonna get through this together...." blah blah, make some promises I can't keep...
ANYWAY, that wasn't even why I'm writing, I just had to get that out of my system.
As I was driving (extremely slow due to the previous discussion), I got out a bag of pumpkin seeds that I had in my bag and that was the moment when my life would never be the same..
# of pumpkin seeds eaten = ~7,985.. (Somebody please call Ripley)
What I found most interesting is that not only did consuming 7,985 and some odd shells not give my brain the "hey champ, good work out there, but you've had enough" signal, but it chose to give me a heads up only by physical pain in my throat from swallowing endless seeds! I kid you not..it took a raw, scratched throat to realize I had eaten an extremely unacceptable amount of pumpkin seeds. That is the moment I realized that I had been SEEDuced. It was the only answer. I never would have eaten that many without some outside force.
At this point, I'm worried about my vitality. If my throat is damaged, how will my stomach handle the consequences? Are you even supposed to swallow the shells? If not, I've made over seven thousand mistakes!
I was scared, alone and confused. I couldn't spin my tires fast enough to find shelter where I could google.
Finally arriving at home, the research began......
Google search engine:
1. How many pumpkin seeds does it take to kill someone? (google assumed I was plotting a murder via pumpkin seeds)
2. Will I die from eating too many pumpkin seeds? (Google laughs)
3. Can eating too many pumpkin seeds be dangerous?
Based on contradicting, but sufficient data, I'm going to make it! In fact, I think I might even evolve into a superhuman species with all of these nutrients!
I just thought I might as well share since I did the research.....
Benefits of Pumpkin Seeds:
1. Magnesium (Heart health)
2. Zinc (Immune support)
3. Omega-3 fats (great for the brain!)
4. Anti-diabetic effects (better than diabetic effects)
5. Tryptophan (good for rest)
6. Anti-inflammatory benefits (good for everything. Inflammation=bad)
7. Helps depression!
8. High in protein! (who doesn't enjoy muscles)
Oh! And yes, the shells are edible (whew, dodged that bullet)
In the end, I guess we all could benefit from being SEEDUCED!
I just finalized my logo and I couldn't be more excited about it! Let me just take a moment to explain why I chose it....
My name is Emily, so therefore after some thought, I solidified that part.
The Ed-venture part stemmed from days of trying to think of words that started with an "E" so that the title would flow. As you can tell I did a fantastic job at coming up with a good E word... (that was a joke) After not liking the sound of anything I decided that life shouldn't have boundaries, so I created my own word "Ed-venture!" I actually ended up loving it because it symbolizes what I want this blog to be about. I think that everything you experience in life can have a huge learning experience if you are open to seeing it. In my blog, I want to explain the adventures that I have in life while being able to simultaneously learn and pass the information on to the world. I mean, I make mistakes I learn from everyday, why not make others lives easier from explaining the tips and tricks! I chose the picture because I feel that it symbolizes food and education which is everything that my life is.
I hope everyone enjoys my sarcastic posts, stay tuned, the Ed-venture has really just begun!
Yes, the title is true! These rolls are full of excitement and adventure. A few days a go I was given the notice that my job this Thanksgiving would be creating rolls for the family dinner. Now, we usually have a family friend that handles this task for us and she just so happens to get her rolls from heaven's bakery where the bakers are nothing short of angels in aprons blessing each individual ball of dough(are you getting that I have big shoes to fill?) So this morning I decided in the early hours of the morning that I had to come up with something that would not disappoint this annual celebration. I wanted my rolls to be the very factor that people had a reason to be Thankful this year! I started with my research, digging deep into the depths of bread and all things bakery (scrolling pinterest) until I laid eyes on this god sent recipe. It may not be Heaven's bakery, but it appeared to be the next best thing!
So I gathered all of the ingredients and began the recipe. Today I learned a few things about myself, such as I never really have made bread rolls before, so maybe it was just me, but it was such an exciting, heart wrenching, but overall dough-tastic experience.
Follow me through my adventure!
My heart wrenching moment: Mixing the active yeast with the liquid ingredients, staring at it for the 2 minutes it was supposed to be "activating" and started to panick because it appeared as if my yeast was dead, it wasn't bubbling as we all know it was supposed to. It was like I killed all of them! I had to make a split decision to either hope and pray they would come through and maybe they were just slow starters or try again using different yeast. After a small grieving ceremony, I threw that batch out and started over. This time I made sure that I used warm enough liquid to wake them up! (honestly I dont think anything was different this time) but I went with it, mainly being that I had no yeast left for a third try.
The pain: I also do not have a kitchen aid or mixer so I came up with my own human levels of low and medium speed of mixing. Want to make time stop? Try mixing bread dough on human speed "medium" for 2 minutes. Not only was I sweating, but my forearm almost fell off. Twice. Anyway, that was just to let you know that you don't HAVE to have a mixer to complete this recipe, if you are tough.
After I made the dough, the recipe called to let it rise in a warm place so I put it in a bowl, covered it with a hand towel and brought it next to the heater with me while I studied for almost an hour (we had a good time)
Before I was even through a full chapter of biochemistry, the dough was ready to go! So I rolled it out into a large rectangle and cut small rectangles. Then I flipped them into the roll shapes. Let me tell you, this was so much fun!! I literally had a blast throwing these things around and the best part is it actually worked! Watch the video by pressing the button to learn how to do it. The video is 4 minutes long, but due to my chronic impatience, I skipped through it, watching about 30 seconds total and had the technique down in no time!
I was so excited about my dough flips at this point that I just had to take a picture! I really thought that this was the highlight of my roll making experience, but little did I know what was coming....
I then read the next step in the ingredients and it was "let rise AGAIN for an hour and a half! Good thing I didnt want to eat today... jk so I cover them and come back to look after about 30 minutes and all I could say was WOW!!
The yeast really made their star appearance here! Pilsburry dough-worthy these things became! I was just so awestruck by their size and fluff, I started to move some of them over and just FYI don't do that. The three that I touched instantly wilted. Alright, alright note taken, I stopped touching them and just threw them in the oven!
They really turned out amazing as you could tell in the very first picture.
Give your family something to be Thankful for!
I mean C'mon who doesn't love smoothies? I'm pretty sure we all can agree that they are awesome! The possibilities of different creations you can make are endless! Yay! Okay, so I LOVE making green smoothies. I make them every week and they never fail to make me happy. They really are a great, refreshing way to wake up or a nourishing snack after a work out! Here is a great recipe I have come up with! (I am drinking it as we speak) Taste tested!
Give you energy
Support immune system
Here's the recipe:
(I honestly eyeball everything, but these are the measurements I would assume I use)
-1/2 cup of milk
-1/2 cup of Suja green drink
-Handful of spinach
-1/2 ripe banana
-1/2 cup greek yogurt
-1/4 cup frozen blueberries
-4-5 Ice cubes
-Tablespoon of flax seed (optional)
-Dash of cinnamon (opitional)
Instructions: Throw, toss, or gently place (your call) all ingredients in a blender and blend away until desired consistency!
My favorite products:
Here's the Suja drink I buy, you can find it at most grocery stores or whole food stores, it's mildly sweet with a hint of ginger which is why I love it!
Good luck and Happy Blending!
As dietetic students, we all know that the struggle is definitely real.
Here are just some of the daily encounters...
1. Never brings carrots to school, but on that one rare occasion, OH let the stereotyping begin!
2. When someone asks what your name is and you accidentally cite your source...
3. Clinical Hours.....
4. When others talk about their summer plans and your just like...
5. Ohhh, so you're like a nutritionist right?
6. When someone points out that a "dietetic" student is actually eating calories..
7. When your friend complains they need 10 hours of community service for their major..
8. "Okay so I really need to lose weight and you like know about food, can you make me a meal plan.."
9. When the girl next to you is crunching extremely loud on her carrots...
10. "What's the average salary of a dietitian..."
Just had to put this together for my fellow dietetic friends!
Honestly, I had way to much fun making this.
Hope you all enjoy!
Today is Sunday with such a small, sad glimpse of sun. I think this day should be open to interpretation depending on the week and current conditions of earth. Therefore, today was Rainday in my book. Naming a day based on a condition is just setting it up for failure. It's like naming your kid Richie; there's a slight change he might be, there might even be days that he is, but there are just too many odds to beat in order to classify this as a good idea. Since I don't like the rain I have to find ways to cheer myself up. Today that cheer came in the form of weight lifting, meal prepping, green tea and dark chocolate covered pumpkin seeds (seriously, if you haven't had them, HAVE them) I also was lucky enough to be able to dedicate half of my day to homework; after taking a whole day off of work yesterday, I almost died this morning from stress which is what kicked me into gear. (Oh, the life of a D.S.) The main reason I wanted to write tonight is to remind everyone to meal prep this week! I'm telling you this is the secret to losing fat! If you have all of your individually packed meals ready to go for the week, you will succeed for multiple reasons.
1. You are going to eat them because you spent time,money, sweat and tears making them (I wrote tears because if you're like me, I burn myself at least 8 times before the job is done)
2. They make your life 15 times simpler, like if we were playing Super Mario, this is comparative to having the feather that makes you fly past the entire level. Yes it's that awesome
3. You will thank yourself so much when you come home exhausted from work/school and all you have to do is pop the top off of a cheap, more than likely bent, tupperware.
4. You are going to start feeling leaner and better within the first few days!
Sunday is not a day of rest, it is a day of prep!
Well, then you can rest I guess. Just felt the need for something inspirational there.
Here is the pic of my meals for the week. I also have some chicken and turkey left that is not pictured, but this will have me pretty set for the week. I am going on my third week of this and have already seen drastic changes! DOOOO ITTTT
All I have is ground turkey, chicken thighs, broccoli, steamed mixed veggies and sweet potato.
Just relax and KISS
Keep It Simple Sweetheart
Fall is here everyone! Although it seems as if we skipped fall and went from the heat of the summer to a cold winter chill, I guess we still consider this time fall as I am unwilling to be robbed of my favorite time of year. If you are craving soup, pumpkin spice latte's, and beautifully colored trees then you must agree with me! I have recently had an obsession with soup; I can actually mark the night my obsession set in. It was a cold night about 2 weeks ago, I was eating hot chili (from a can, actually it was a box and it was organic not that I think "organic" even matters when it comes to packaged chili.. ) Anyway, I warmed it all up after a long, cold day out in the world and as I started eating it, I realized how incredibly comforting the warmth and slight spice was at this time of year. BAM, the obsession started as I began to crave the need for warm food. For the past few weeks I have been trying out new soup, chili and stew recipes and it has really been delightful. Although one of my favorite parts was getting local products from the farmer's market on Saturdays, unfortunately they are done with them for the rest of the year, so I have to take my sad self to the grocery market and purchase my products from who knows where is harvesting kale and squash at this time of year. Since my obsession began, I have dedicated every Saturday to trying out a new recipe and have had some great results, thought I'd share!
Today I decided to make beef stew with a homemade Rosemary Olive Oil Bread.
Starting with the stew, it really turned out amazing. The beef melts in your mouth and the flavor is perfectly spiced with a semi sweet heat due to the addition of ground cloves mixed with Bay leaves, garlic, onion and other great spices. although it was somewhat time consuming, it's simple work, you just have to let it cook for a few hours as goes for any noteworthy soup. It is a perfect recipe if you are planning on relaxing around the house for a while, hence a lazy Saturday!
The Rosemary Olive oil Bread was to die for! It came out ever so moist, but held perfect firmness to dip in the stew. It was also soo simple! Nothing beats fresh warm baked bread, my fall loving friends!
I really hope somebody else decides to try these recipes, my family and I really enjoyed this dinner and it has definitely earned a spot in my growing list of soup obsessions.
It is truly, stewpendous.
Okay so if you know me, like at all, you know that I can not stand all of the crazy weight loss, meal program, fad diets, etc. that American's continue to eat up, literally. I PROMISE you people that there is no magic ingredient, there is no special diet that is going to give you the perfect body, it just doesn't work that way. if you don't believe me, that is great, honestly, I encourage you to go on the "liquid diet" and drop 10 pounds in one week, get diabetes and then gain it all back the day you start eating food again. Or you could try "low carb" and eat nothing but proteins and fat, drop weight quickly, probably pass out a few times, and then jump back on carbs like they are god's gift to earth (which they might be), but anyway you're gonna gain the weight back in about half the time it took to lose it. Trust me, I have tried many of these diets which is why I allow myself to talk so negatively. They just don't work, they aren't realistic and they wont give you the results you are looking for. Unless you really do want to lose 15 pounds for a few days then gladly gain it back, then by all means, go on lettuce and water only diet, run a few miles and boom you have achieved the depressing, momentary slim. With these diets you aren't losing weight, you are just simply misplacing it for a few days; it will find you, and it will kill you.. Have I scared you yet? The exciting part, if you are still reading, is that there is an extremely simple way to lose fat and lean out and honestly, based on my own experiences, you will notice changes in the first week. At least I did. So here's the deal, I had always been a strong believer that weight is purely based on calories, but I found myself in a rut. I was only eating about 1200 calories AND working out when I could (usually 2-3 times a week), don't judge, I'm a dietetic student so we read and learn so much about physical activity that sometimes I forget I didn't actually do it. Anyway, that is less calories than I should have been eating to lose weight, but I wasn't losing anything except for my dignity. Jk but I was getting very frustrated. So I decided to switch up my diet, not in the amount of calories, but purely in WHAT I was eating. I honestly am eating more than I was before and I have been waking up feeling wayy leaner than before. I've noticed I'm losing the stubborn fat that I just could never seem to lose. Soo are you wondering what I did? What is the magical secret? what potion have I come up with? What drug am I taking? Am I starving? The answer: None, I didn't, I'm not, and I'm fuller than Santa on Christmas Eve, respectively.
So here's what to do......Drumroll Pleaseee........
Step 1. Buy about 12 small, square tupperware containers, I got mine at the dollar store 2 for $1, can't beat that bargain!
Step 2. Buy:
-chicken, ground turkey
-sweet potatoes or regular or both,
-broccoli, asparagus, or really any kind of veggies. I recommend sticking to heavier ones that are more filling and satisfying such as broccoli, asparagus, squash, zuchinni, stuff like that.
If you haven't picked up on the pattern, we're focusing on your main macronutrient groups (protein, carbs, fats).
These are some of the ones I prepared, just to give you a little idea! I'm not picky with the amounts of each, I just put the amount of protein (chicken, turkey) I want first, then veggies, then carb (potato, rice) with whatever room is left.
Step 3... BE CREATIVE!!
This is the fun part! You can literally do whatever you want with the ingredients (please for the love of god don't fry them) But as far as seasonings and how you cook them, that's entirely up to you. In the end, you are eating very lean and healthy so a little extra sodium or fat from olive or coconut (my favorite) oil won't hurt. So steam, sautee, bake, roast away!
In each container put around an equal amount of a meat, a carb (rice, potato) and a vegetable, seal the lid, throw in the refrigerator and you get slim, it's as easy as that....
Okay jk, you have to actually have some discipline in the sense that you have to eat the meals you prepared. My recommendations would be to eat either eggs or oatmeal for breakfast and then eat the prepared meals for lunch and for dinner. I usually have a snack between lunch or dinner which is most likely a protein bar or a yogurt or something simple. If you follow this and you are human I promise you will feel a difference in a week, I did!
So there you have it, how to successfully lean yourself up in 4 simple and effective steps. No side effects, dizziness, depression have ever been reported from this meal planning lifestyle so if nothing else, it still beats most weight loss plans out there!
Good luck friends!
Sorry I haven't posted in a lonnng time, I'm sure all 5 of my viewers have been on pins and needles, biting at the grit, not able to contain themselves waiting for my next post! I apologize and am here to relieve the anxiety. The world of a dietetic student is rather busy at times and sometimes I get really caught up in exams, volunteering, cooking, crying, starving, you know, the ussh, use? Idk how to spell the first half of usual and make it have that cool shh soun.... Okay any way back on topic. We are currently doing a project in my class called SNAP Challenge and we get $21 for the whole week for food. We cannot take free food from anyone and we can't go over our budget. It has been a horrifying week, I'm starving, cold, sad, uphill both ways in the snow, and it's only Tuesday (It's been less than 48 hours). Have you ever thought about what you can buy today with a mere $21? Me either because the answer is precisely a carton of eggs and 3 sweet potatoes! Okay, I bought a little more, but not much! The idea of the SNAP Challenge is to see the actually struggle that people that are on food stamps go through and how hard it is to really eat on the $21 budget. It's about $3 a day and doesn't leave any wiggle room for Starbucks (the S word currently brings a tear to my eyes) I mean unless you can survive on only one coffee a day as your source of nutrients (a grande at that)and trust me, that option has crossed my mind, but that would not be a very future dietetic-like decision now would it. Anyway I would love to see more people try this challenge and see who can come up with the best plan/budget/ideas possible! It will be wayy more fun if we all starve together right?
If you're a good sport and like to try new things here are the guidelines:
I encourage you to comment and post pics of what you buy/eat and how you feel
1. Each person should spend a set amount for food and beverages during the Challenge (7 days). That amount is $21.00 for all food and beverages.This includes $3.00/day on average.
The SNAP incentive program allocates $0.30 cents for every dollar spent on fruits and vegetables up to a total of $60 per month on a $200 a month budget. Therefore, for every dollar you spend on fresh fruits and vegetables, you can add $0.30 back into your budget.
2. All food purchased and eaten during the Challenge week, including fast food and dining out, must be included in the total spending.
3. During the Challenge, only eat food that you purchase for the project. Do not eat food that you already own (this does not include spices and condiments).
4. Do not accept free food from friends, family, or at work, including at parties, programs or events. If you take free food, add that to your calculations.
5. Keep track of receipts on food spending and take note of your experiences throughout the week. Need to provide receipts.
6. Invite others to join you!
If you do this with me I will love you forever, don't make me do it alone! Good luck friends! :)
Today I think we can all agree that the number one culprit of putting on pounds is eating out, rather it be fast food or restaurants. Well I have designed a few tricks that can really help you cut your calories nearly in half while still getting to enjoy your outing!
Tip #1: This could easily be the most important tip when eating at restaurants. Always eat HALF of your meal. Always, Always, Always. Almost every single meal you will get at most restaurants will be at least 2, if not 3 servings. Always try to split with someone, if you don't have a friend no one's judging, just cut it in half before you start eating and package up the other half! Trust me you will be amazed at how full you get from half of a supersized meal. This gives you around the proper amount of calories you should be eating in a meal!
Tip#2: Always ask for butter, sauces, and spreads on the SIDE. This is extremely important because most places will really lather on butter and dump on dressing to the point of extreme UN-necessity. Trust me you can still get the flavor with less than half of what they usually put. These extra sauces can add anywhere from 500-1,000 extra calories! For example have you ever looked at a salad on a menu and wondered why it was 1600 calories? Well there ya go! So the best thing to do is start with it on the side and add a very small amount at a time, taste it, and decide at what point you are satisfied with the flavor. For Salads I usually just slightly dip each bite into the side of dressing, trust me you use much less!
Tip #3: Some might not like what they are about to hear, but the answer to staying slim is NEVER SODA. There are so many amazing alternatives, you just have to find what suites you! Soda adds anywhere from 200-600 extra calories to a meal, which is equivalent to what you should be getting from food! Not to mention the excessive amount of sugar. Try these alternatives:
-Unsweetened tea with lemon if you like it sweet, a splenda.
-Sparkling water with lemon or lime* (My favorite)
-Sparkling water with pomegranate juice and lime
-Diet soda is a big controversy, but if you must only do it on occasion for example when you go out to a restaurant to cut down on calories. My view on this is anything in moderation is okay, so having some every once in a while shouldn't kill ya!
Tip#4: Utilize substitutions!
- Substitute fruit or light soups for fries to reduce calories.
- Wheat bread for white
-Grilled chicken instead of fried
-OH! I just remembered be careful at places with appetizers such as chips and salsa, you can be 800 calories up before you get your meal! Tell the waiter you dont want any or just try to only consume around 5 chips before your meal. Use ALOT of salsa to make you feel more satisfied.
-Ask what alternative dressings they have. Try to stick to balsamic and vinegar based rather than creamy dressings.
Tip#5: CHEW SLOWLY. Take small bites and chew at least 20 times before swallowing, this will make you really feel satisfied and less aware that you have eaten less. Remember, your body takes about 20 minutes to realize it's being fed!
Hope these help! Remember, every calorie counts!
This is just a quick view into the ridiculous enlargement of portion size over the years.
SALAD. SALAD. SALAD
I would like to talk about some of my very own personal tips and tricks to keeping your weight down without having to suffer through a grueling diet. Annnddd Today's topic is salad!
SALAD. SALAD. SALAD. Salad sometimes gets a bad name for being boring and the ultimate plain healthy meal that offers no satiety, but that could not be more false! The word salad is like an open door of opportunity. There are SOO many different things you can do to create an extremely flavorful, satisfying and healthy experience!
-Always start with lettuce, any you like best will work honestly, I prefer the spring mix that has spinach, kale, cabbage and baby leaf lettuce. This mix adds a great diversity of texture and flavor.
-Include a protein! Some are my favorites are 2 boiled eggs or some grilled chicken breast or 1/2c of black beans.
- Add flavorful healthy fats! This is important part of making it satisfying. Always include at least two sources of healthy fats that you like. My personal favorites are avocado and olives and chopped nuts, and cheese but you can really use anything you like.
-More veggies! Now here is where you have a free pass to your lettuce creation. Add absolutely ANY vegetables you would like. Some examples are: Carrots, bell pepper, radish, onion, jalepeno, broccoli, pickles, mushrooms, cucumber, tomato. ANYTHING GOES HERE!!
-CARBOHYDRATES: Always add at least one source of carbs for a good energy source. Once again keeping it healthy, but if you stick to only one source, you can be a little lenient. Some of my favorites are: Chopped baked potato or sweet potato, crushed tortilla chips, dried fruit, or croutons.
Now that we have created the salad, we are at the absolute most crucial part THE DRESSING. Dressing can completely destroy a salad adding over 300 calories in a typical amount to dress a salad. Here are my tips on dressing that honestly I feel are very satisfying and reduce calorie content by over 75%. The tip is to always make your own, do not buy dressing!
IF you like mustard: (honestly like 0 calories)
-a few TBS of mustard
-Add water to make it a dressing consistency
-1/2-1 packet of stevia
-any seasoning to your liking.
Just stir up and pour over salad and mix. I always just eyeball everything so the important part is to just make it to your desired consistency and flavor with adding more mustard or more water to alter consistency and really any seasoning works great.
IF you like ranch: (around 75 calories)
-Hidden Valley ranch dressing seasoning mix packets (I slowly sprinkle it in and taste, be careful because its really strong)
-plain Greek yogurt
-water to even out consitency
-pepper/seasonings of choice.
IF you like lemon ( around 50 calories)
Now this is something I recently just tried because I had ranch dressing in my fridge (my boyfriend is obsessed despite my criticism). It greatly reduces the calorie content of plain ranch while still having very good flavor!
-about 1/2 TBS of ranch dressing
-2 squeezed lemon slices
-Pace medium salsa
Start with the very small but of ranch and then add salsa and lemon until the salad seems well dressed, that way you still have the flavor, but the majority of the dressing has no calories! I know it sounds weird, but its very flavorful.
Overall you cant go wrong with all of the different ways you can make salad a delicious meal! I eat one every single night for dinner and am never unsatisfied. Good luck and happy salad making! :)
I'm in love I'm in love and I don't care who knows it!! Is anyone else in love with coconut oil? Well if you aren't you are now not allowed to leave this page until you have been shot with coconut cupids arrow. There are soo many different ways you can use coconut oil and today I am going to touch on a few of my favorites!
So to start off, coconut oil sometimes gets a bad rap because of it's rather high saturated fat content. Sooo here is my personal as well as researched opinion on this.
Personal: Saturated fat is not "bad" for you, your body actually NEEDS saturated fat. The problem is that today since everything we eat is so laden with it (fast food being a top culprit) most people are getting too much and yes, it can cause health problems in excess as well as from the wrong source. So bottom line, in the best interest of the population at whole, health professionals lean toward just terming it as "bad." Saturated fats are important for nerve and brain function and people that are low in it DO have problems just as people who eat excessive amounts have problems, its not the nutrient that is bad it's the ignorance of understanding how to consume it.
In a three-year study conducted at the University of Washington, researchers examined the diets and coronary artery conditions of 235 women in the United States with an average age of 66. It was found that women who had regularly eaten the highest amounts of saturated fats had the least amount of additional plaque buildup in their arteries. Also, women who ate more saturated fats had a healthier balance of good and bad cholesterol and more desirable blood concentrations of various kinds of fats.
Saturated fats are very protective to the body just as cholesterol work to help the immune system fight as well as keep cells and their lipid membranes repaired and working properly.
THE SOURCE DOES MATTER:
Where you get your saturated fat from does very much matter. Because saturated fat in unnatural forms is usually paired with excessive amounts of refined sugar, etc. It is important to stick to natural sources such as organic beef, dairy products and COCONUT OIL!!
So now that we have go through the health benefits of the saturated fat are you convinced not to fear coconut oil due to it's high saturated fat content? If not you should still continue reading and further criticizing.
TOP USES FOR COCONUT OIL
1. Coconut oil's source of triglycerides are primarily medium chained which is very significant because medium chain fatty acids are metabolized differently. They go straight to the liver from digestive tract and are used as a quick source of energy or turned into ketones; this has been shown to have benefits on many brain disorders. Also these medium chained fats have shown to make the body favor energy expenditure and in a study done on this, people consuming high amounts of MCT's increased energy expenditure by 120 calories a day just simply by eating it!
2. Contains Lauric acid which is known to kill bacteria, fungi and viruses.
3. CAN REDUCE HUNGER. Studies showed that men eating the highest amount of these MCT's consumed on average 256 fewer calories throughout the day! This has been said to possibly be from the production of ketone bodies which has shown a reduce in appetite.
Disclaimer: Coconut oil is very high in calories and therefore eating it all day long will obviously not help with your health, but in small, recommended amounts these benefits are likely.
4. Cooking with coconut oil is also one of the greatest oils to use at high temperatures because it has a very high smoke point which makes it stable at high temperatures. Olive oil and some others have been shown to have harmful effects when heated to high temps. So for frying, stir-fry, etc. Reach for the coconut!
5. TOPICAL: This is my most treasured use of coconut oil. I use it for EVERYTHING in this sense. Moisturizer for your skin. Overall your skin is just a bunch of lipids! I use it every morning and night to moisturize my face and it works wonders on keeping your skin clear and healthy!
Also try it in your hair, it really helps restore and repair! Just put it in and leave on for as long as you'd like then wash your hair like you normally would. It really makes your strands soft and shiny.
Ever heard of oil pulling? This oil has been proven to remove and kill bacteria in your mouth. So swishing with coconut oil can improve dental health and also kill bad breath.
Sources to buy
Always purchase ORGANIC,UNREFINED, EXTRA VIRGIN COCONUT OIL! Here's some pictures of what to look for!
We all know that there is no magical product when it comes to health and that the key to good health is an overall lifestyle and being persistant with good choices, but if there were a magical product when it comes to being healthy and fixing ailments, this would hands down be your guy! or girl I suppose. Anyway, Apple cider vinegar has endless health benefits and although it may not yet have the glory it deserves, there are many studies and benefits seen from this product. Are you interested?
Background: Apple Cider vinegar is made from crushing organic apples and squeezing out the liquid, then adding bacteria and yeast to cause the fermentation that turns the sugars into alcohols and then the next step creates the vinegar with acetic acid forming bacteria. Sounds simple enough right? But what does that mean for us?!
The answer is BENEFITS!!
Antimicrobial effects: The first and most renowned thing ACV is recognized for is for it's ability to kill bacteria and prevent them from multiplying. It has previously been used as disinfectant or to preserve food. So if its tough enough to be used as a disinfectant, but mild enough to ingest, looks like we could be on to something! Here's where that plays in; there have been many "suggestions" that if you drink a TBS or 2 of ACV after consuming something spoiled (god forbid that happens) it can actually kill the bacteria, specifically E.coli before it actually makes you sick! Now my claim here is from past experiences along with reviews and theories read online, no real scientific evidences can prove this, but I can name a few times that I was 99.95% sure that my last meal was coming back up for a visit and I choked down a shot or 2 of ACV and within 20 minutes it went away. I am a very very firm believer of this use for Apple cider vinegar!
Antiglycemic affect: Apple cider vinegar has been proven to have a positive effect on blood sugar levels. This is a great natural way for people dealing with diabetes and blood sugar issues to help regulate and lower their levels. ACV blocks some of the digestion of starch which creates lower spikes in blood sugar.
Weight loss: Now I am not going to tell you that apple cider vinegar alone will make you lose weight; I am far from believing there is a secret recipe to losing weight as you will probably hear about my thoughts on this later on. Actually Im positive you will hear much more ranting on that topic, but any way there has been studies that show apple cider vinegar taken before meals caused people to consume less throughout the day. Many people that did this reported higher satiety levels and many losing an extra few pounds than placebo groups! That's a small victory we can all appreciate right?
Acid Reflux: I am bringing up this topic mainly because I am seeing more and more cases of this oming about these days. And I dont want to say it's because of the way we eat and how much crap is in our food, but it is definitely because of how crappy we eat! What most people dont know is that it is a result of TOO much acid in your stomach and taking ACV has been shown to greatly improve this! Taking a few TBS a day can really make a difference! So if you are battling acid reflux or heartburn, skip the ant-acids and get on the vinegar wagon!
Topically: Not only does ACV do great and beautiful things inside your body, but applied topically it can make a world of difference as well! Apple cider vinegar has been shown to help clear up acne when applied to affected areas daily. It has also been shown to help with warts and other blemishes that occur on the skin such as poison ivy and bug bites. Also it works great to cleanse your hair, rinse out any build up and balance your scalps pH level!
So here's the bottom line: I have given you just the few top benefits of apple cider vinegar that I have personally seen work before my own eyes. There are many more benefits you can read about online, but here is just my piece to open your eyes to this product, I really really hope you consider it because this stuff is just sitting at the store waiting to change your life for just about seven little dollars, you cant beat that!
What to buy: Coming from me, I would recommend Braggs unfiltered Apple Cider Vinegar, which is the one I posted up at the top of the page. There are other brands, but that is just the one I always use. Just make sure it is unfiltered, organic and has "The Mother" which is the most potent part of it and it should say on the bottle.
How to take it: This is really up to you! I like to mix it in water with a little lemon and drink it in the morning. It also is pretty yummy in warm water with some honey. Sometimes, if I'm feeling sick and want instant relief I just take 2 TBS of it straight, but i will warn you, if you aren't used to very strong acidic liquids running down your throat, you might want to stick to diluting it in water. But I enjoy it! I would recommend probably drinking it anywhere from 1-3 times a day.
So if you have taken away from this but that apple cider vinegar exists and is possibly life's secret little miracle then my day is made. :)
Hello world I promise I am a fat girl in a somewhat slim/fit body. To be completely honest, I started this blog because my boss told me that he could see me doing something like this and I came to realize, hey so can I! After pondering where exactly to take this blog, my answer was much inspired from years of my friends asking me to help them with their health and losing weight, etc. Realizing how much I enjoyed doing that, I figured there was no better idea than share my tips and tricks on here! So stay tuned to get my secrets on how to keep a fit body while not completely pissing off your inner fat self. I also will probably randomly post about things that I am passionate about that I feel people should know. Well, I guess I shouldn't be rude and introduce myself; my name is Emily and I am a college student at Fresno State and am working to get my Registered Dietetics license. I am very, very passionate about health and nutrition. That was an awkward last sentence, but oh well you get the point!