The Veggie Secret

Hey there good lookin!

Today’s weight loss tip is one that I love and that I live by! It’s a portion control tip that’s sure to not disappoint. You’ll leave the table satisfied, satiated and full. You’ll feel great and have a rush of lasting energy that will help get you through your day. What is the mystical tip that can possibly do all this?

It’s simple. Fill 1/2 your plate with low carb veggies (sorry potatoes). Steamed, raw, sautéed, baked, stir fried, marinated, grilled…you name it, you can have it.

Veggies are oh-so-amazing for a variety of reasons. They:

1. Are chalk full of fiber (helps us feel full so we don’t overeat)

2. Are loaded with vitamins and minerals and other nutrients which our bodies can’t live without.

3. Are low in calories and fat (we can eat lots of them and not feel guilty)

4. Reduce the risk of stroke, heart disease, diabetes, cancer and obesity.

5. Increase our energy

6. Help us have healthy skin and hair

Talk about nutrition powerhouses! These little beauties are packed full of these and about a million other healthy benefits.

So, really, there’s just no excuse not to eat your veggies!

What are some of your favorite ways to eat your veggies?

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Weight Loss Tip Tuesday – The 80/20 Rule

Hey friends!

This weeks tip is going to be a quick one. It’s simple, it’s easy to implement and it’s amazingly effective.

Want to know one of the easiest tricks you can do to lose weight? It’s not about deprivation or feeling guilty that you ate one too many chocolate chip cookies, or working out and shaking that thang, it’s not even about using self control. It’s about freedom, happiness and loving yourself. Who doesn’t want that?!

This is a rule that I follow and that I LOVE. It’s called the 80/20 rule. Your mission, should you choose to accept it, is to eat healthy 80% of the time. The other 20%? You can eat whatever you want!

For me, this is kind of a relief. It means that I don’t have to be perfect. I can go out with friends and enjoy life! I never have to fall off the wagon again. I don’t believe in feeling guilty and beating myself up. What a miserable way to live. I like to be happy and have fun and love myself!

You don’t have to be perfect either 🙂

Never forget, you’re all awesome!

Weight Loss Tip Tuesday – On Wednesday

Hola peeps!

I hope your long Labor Day weekend was as wonderful as mine! The hubs and I went up to Seattle to spend time with family. It was a blast! We went to a Mariner’s baseball game on Friday. 

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We lost, but there was an incredible firework show that was synchronized to music afterwords. They made the stadium shake and they painted the sky with gorgeous colors. 

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This weekend I discovered Cotton Candy Grapes. Have you ever heard of/tried these beauties?! They really do taste like cotton candy! It was insane! Seriously, these may be the best things since sliced bread. 

photo 5Saturday I slept in. By the time I woke up, everyone was off doing their own thing. So I ate breakfast with the best dog around. Stockboy kept me company the entire time. He’s so sweet!

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To repay the cutie, Jon and I took him for a walk and played at the park. 

We continued exploring and found a bunch of snails and slugs. Seriously? They’re huge. And slimy. And gross. But look at this shell! Nature is so cool. 

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We also found the rabbit’s hole that leads to Wonderland…in case anyone was interested.

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Sunday is always a day of church, relaxing, family and a big dinner. This is from Alaska. It’s called an Ulu. Apparently, it’s a type of knife that they’ve used in Alaska for hundreds of years. Clearly, I had to try it out.

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It was so much fun! Here’s some of the beauties I chopped up for our salad.

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We ended the night by the fire pit in the backyard.

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It was a fabulous weekend with lots of fun, adventure and family. Love it!

Ok, now for the weight loss tip of the day! Plan your meals.

I cannot stress how important this is. It’s so easy to eat junk food when you’re starving your brains out. I know I’ve had times where I’m so hungry, I go into my kitchen and eat anything and everything I can find. If I have any junk food in my home, you better believe that’s the first thing I shove in my face. Have you ever had that happen to you? Talk about annoying.

How do you avoid this? Plan ahead. I have found that most of my clients and I do best when we plan out a weeks worth of meals. I like to go shopping and get all my groceries in one day. This way I don’t have to worry about what I’m going to eat. When I have a plan, I look forward to eating that week. 

I just cook for my husband and I at the moment. So, I usually plan out breakfast, a couple different options for lunch and 3-4 dinners. This way, we are able to eat leftovers and not let anything go to waste.

I always make sure that my meals are balanced to include protein, good fats and carbs along with vitamins, minerals as well as phytonutrients. I like to be sure I I like to mix things up so I’m not having the same thing every day. This is the easiest way to ensure you won’t get food allergies to things you love. 

For breakfast, I either have oatmeal with a spoonful of blackstrap molasses, or organic, whole-grain cereal with unsweetened almond milk and an apple or banana/whatever fruit is in season. Sometimes I will have a smoothie with fruits and veggies, chia seeds, nuts, maca powder, cacao nibs, goji berries and anything else I feel like throwing into the mix.

For lunch, I have a slice of Dave’s Killer Bread (it’s like amazing) with organic PB&J (love crunchy pb!). I’ll cut up whatever fruits and veggies I have in the fridge to put on the side. Some days I’ll have a tomato sandwich (especially yummy in the summer) that has toasted bread, vegan mayo, sliced tomatoes, and a little salt and pepper on top. Other times I’ll have a wrap that’s loaded with veggies or I’ll have leftovers from dinner. I like lunch to be something quick that I can just throw together. 

Dinner is the meal I really plan out.  I’ve given a few recipes on my blog that are so yummy! There’s a few of my favorites on my website and I also love the blog Oh She Glows

I really like sweets, but I’m not a huge fan of sugar. One of my all time favorite desserts just happens to be healthy. They’re easy and kid approved! Check out these amazing Chocolate TrufflesChocolate Truffles

Have you ever tried to plan your meals out ahead of time? Tell me what you think…

Weight Loss Tip Tuesday – Magical Beans

This weather has been so gorgeous! We had a blast this weekend hanging out outside in the sunshine. One of my most favorite things to do on Saturdays is to go to farmer’s markets. I love everything about them! The crowds, the beautiful fruits and veggies, the dogs, the smells, the music random people play – it’s just so awesome to me! We want to try to explore different ones each week. So much fun! I just need to get better at taking pictures.

For this Weight Loss Tip Tuesday, let’s talk about beans. Did you ever sing the bean song when you were a kid? It went a little something like…beans, beans, the magical fruit! The more you eat, the more you….ya, you know the rest 😉

Beans are an incredible source of high quality plant based protein. In fact, you can eat these awesome little guys instead of meat! They’re packed with antioxidants, zinc, iron, magnesium, B vitamins, potassium and fiber. Beans are pretty low when it comes to calories – 1 cup is about 100 calories. They help you feel more full for longer. They help us have healthy skin and hair, lower blood pressure and cholesterol, good eye health and an improved memory. Beans also help with weight loss, decrease the risk of diabetes and heart disease. There might be something to that song after all, sound a little like magic to me.

Not to mention, they’re super cheap! Try getting a pound of animal flesh for between $1.50 and $2.00. And when was the last time you heard of farmers putting hormones in their beans to fatten them up so they could make more money…uhh that would just be weird.

Some people have a slightly difficult time digesting beans…hello gas. If you find yourself in this predicament, here’s a few things you can try.

#1. Cook them yourself!

#2. Soak those bad boys. Soaking your dried beans overnight helps soften them up. They bring their guard down and the nutrients are able to unravel.

#3. Add kombu when you cook your dried beans (it’s a type of seaweed loaded with minerals your body is dying to have). Scientists actually tried to replicate the flavor of kombu and MSG was born. (Don’t be alarmed, this is not made in a factory with tons of scientists behind the beakers.)

#4. Chew your food. At least 30 times per mouthful (more on this another day)

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So, you’ve never cooked your own beans before huh? Not to worry, I hadn’t either.

Here’s the skinny on how to get cookin’

1. Rinse your beans thoroughly.

2. Soak for 6-12 hours or overnight. Drain and rinse them.

3. Add to a heavy pot and add 3-4 cups of water and a 1 inch piece of kombu.

4. Bring to a boil (skim off foam if you see any)

5. Cover and let simmer (check 30 minutes before the minimum cooking time)

6. Beans should be tender and easy to squeeze with your fingers when finished.

The cooking time varies depending on the bean you’re cooking. These are a few of my favorites: (1 cup of dried beans)

Black Beans: 60-90 minutes

Cannellini: 90-120 minutes

Chickpeas: 120-180 minutes

Ok, confession. I have an electric pressure cooker and I LOVE it! It cuts the cooking time down by more than half. I use it every time I cook beans. If you don’t have one, it’s cool. This way totally works. And the beans still taste incredible!

Canned beans are good in a pinch, just be sure to get the organic variety to ensure no other nasty chemicals are sneaking into your food.

Now, for this recipe that my amazing mom created! (She’s such a fabulous chef! Like, seriously, when I grow up I want to be just like her)

I just made this last night. It’s a winner! Click here for this super simple, perfectly crunchy, tangy and sweet “Curry Chickpea Salad Sandwich” recipe. Trust me, you don’t want to miss out on this!

I’m excited to hear what you think! Let me know!

Weight Loss Tip Tuesday – Sexy Sweat!

How did it go this weekend? Did ya’ll move it?! This tip ties into the challenge I gave you.

Welcome to weight loss tip Tuesday! Today’s tip is to SWEAT! Lots of people I know work out, but unless you sweat daily, you’re not getting all the amazing benefits.

This tip is super easy. If you work out and look like you went swimming by the time you’re done, kudos! You’re already doing amazing! Or perhaps you enjoy going on a fast walk, or jog, biking or playing baseball or Frisbee in the park? Perfect! Go outside and work up a sweat! If working out/playing around just aren’t your thing right now, that’s ok! Drink lots of water, find a sauna near you, then bake yourself into a nice hot sweaty mess for a little bit. 

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Our skin is actually our largest organ! When toxins have nowhere to go, they are stored in fat cells. When you sweat you are ridding your body of toxins and making it easier for your body to shed those unwanted pounds.

Remember the old adage…out with the bad and in with the good? This is exactly what happens when we sweat. As you sweat out toxins, nutrients that are stuck below are able to come to the surface of the skin – to help make you feel and look great.

Sweating also helps to detoxify our bodies. In today’s crazy world, there is more need to detox than ever before – from heavy metals like mercury and lead to excess minerals like sodium.

So, pack a water bottle or two and head to the gym, the park, go around your neighborhood or check out a sauna and get your sexy sweat on! 

If you choose the sauna route, stay in for 5-20 minutes. If you begin to feel light headed it’s time to go.

(If you have any medical conditions, high blood pressure, or take medications, consult with your physician first.) 

Cloud Animals

One of my favorite things is to go outside, look up at the sky and watch the clouds drift by. It’s fun to let my imagination run wild and create images of animals that only I can see.

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I think it’s always a good idea for us to get outside, explore, feel the wind on your face, the warmth of the sun, hear the birds chirp, see, touch, feel, hear, taste, experience nature.

I know it sounds kind of hippy of me to say, but it’s important for our souls to connect with nature. It’s summer time! It’s the perfect opportunity to move your body – outside!

Go on a new adventure! Chances are you’ll be too caught up in the excitement of it all, it won’t even feel like it’s hard! Before you know it, your run, jog, walk or crawl will be over!

Your challenge for this weekend is to get your perky little booty outside and move! Afterwards, look up and try to see your own imaginary cloud animals. Good luck! Let me know how it goes!

Weight Loss Tip Tuesday – Lotsa Labels

Hey friends! I have been MIA for over a week, and it feels like forever! But I have a good reason…half of my family came to visit me! My parents and my sister all came out to play for the week. We had a blast! We had lots of food and we explored all over, from Cannon Beach to meandering downtown Portland – hitting up China town, the Japanese Gardens and of course Voodoo Donuts to hiking in the plentiful, awe-inspiring forests, to shopping at the outlets. It was a week packed full of adventures and fun!

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This is a teacup from our tea party at the Japanese Gardens

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They went home early on the 4th. After they headed to the airport, Jon and I drove up to the Seattle area to spend the weekend with his parents. Friday we went to a park where there was a live symphony that played music to the fireworks. They were so beautiful!

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Since I left y’all hangin and because you’re all awesome, I’ll give you a weight loss tip and a killer recipe today.

Weight Loss Tip Tuesday:

Read labels! Look at the ingredients. If a third grader wouldn’t be able to pronounce it, put it back on the shelf.

Processed foods are loaded with all kinds of chemicals that are no good for our bodies. I can guarantee you that you won’t find propylene glycol (also used as antifreeze for cars and airplanes), disodium guanylate  or monosodium glutamate (MSG – aka natural flavor and hydrolyzed yeast extract) naturally occurring in nature. These, along with over 3,000 other food additives the FDA allows in our food, are manufactured in a lab.

Eliminating these chemicals will make you feel better and will help your body become healthier. Our bodies are really smart, but they weren’t created to take in all of these scientifically made chemicals. Eating these things can make us very sick. They have been linked to an array of health issues from respiratory distress, headaches and nausea, to lung disease and cancer and just about everything in between.

This week, look at the labels on your food and try this tip out. Pay close attention to how you feel once you’ve eliminated the hazardous, man made chemicals. Let me know what you think.

You’re all fabulous! Never forget that!

Sources:

http://www.sustainabletable.org/385/additives

Michael Pollen “Food Rules”