What Not #77

STAY TUNED!!

((Photo Source:  http://www-hce.stjohns.k12.fl.us/media/sample-page/under-construction-kids/))

Tasty Tuesday Treat #77

Last week, I posted this picture on Instagram for two reasons.  The first was to share my giddy-ness about organizational food prep via Beachbody.  The second was to tease my followers who were waiting for new healthy recipes.  While I am still "Type-Aing" with excitement about my containers, I finally can share what I have been mixing up in my kitchen.

For those who are not familiar with the Beachbody Portion Control Containers, they are a fantastic way to dial in your nutrition while focusing on your physical fitness.  "Each container corresponds to an essential food and macronutrient group, and is sized to deliver just the right amount of food to help you always get your best results.*" While everyone will have a slightly different breakdown of daily container amounts, its is safe to say that we all will need at least 1 blue, 1 red, 1 green, 1 yellow and 1 purple.

In my blue, red, green containers, I packed up a delicious egg salad made without mayonnaise.  Instead of placing the salad on a piece of toast, I filled my blue container with sunflower seeds to add some depth to the dish!

In my yellow and purple containers (plus 1 tsp), I treated myself to an almond butter sweet potato mash with roasted apple pieces.  To make my mash, I roasted a small sweet potato until tender.  I then blended that mixture with 1 tsp of almond butter in my Nutribullet.  To roast the apples, I diced 1 small apple into bite sized pieces.  I tossed the apples with a bit of cinnamon before baking them in the oven @ 350 degrees for 30 minutes.  Such a sweet treat!

If you would like to start "color coding" your way to food fun, check out my Beachbody page that has a direct link to the Beachbody shop!

Mindful Monday Inspiration #78

Having been under a rock for the past few years as it relates to podcasts, I have finally come to realize how AMAZING they are and how powerful their messages can be.  I first stumbled upon the Ultimate Health Podcast and began binging their 200+ episodes.  I then was introduced to The Life Coach School Podcast by a fellow BeachBody coach and was immediately inspired to better myself physically, mentally and professionally.  Since most things come in 3's, I balanced out my podcast favorites with the Balanced Blonde's Soul On Fire Podcasts.  Jordan, the Balanced Blonde, interviews incredibly interesting guests in a way that feels like BFF's are chatting over a cup of coffee.  

This morning while listening to an old episode, Jordan's guest, Kelly Leveque, spoke about beginner and experienced students in her fitness classes.  Having been a workout fiend for about 10 years, I consider myself pretty experienced when it comes to running, spinning and body weight training.  I do not consider myself, however, experienced in anyway shape or form in yoga.  I just began my practice about 2 years ago, but took a loooong hiatus after becoming pregnant with my son. (Side note:  Yoga is wonderful for pregnant women, however, I was nervous to continue my hot yoga practice while pregnant because of the temperature and the negative effects it has on unborn babies.)  

The message that Kelly conveyed was that using props or crutches in a fitness routine DOES NOT mean a person is a beginner, rather she is more in tune with her body and her ability to perform certain moves/poses/position/etc.  Wow!  My mind was officially blown!  

Countless times, I have felt like I HAD to do each sprint in third position while spinning or felt as though each chaturanga was MANDATORY in my yoga flow.  What I failed to notice was that I was not increasing my expertise by doing so, but rather hurting myself by not listening to my body.  In reflecting, I probably looked more like a novice by pushing myself in those ill prepared moments rather than the shining star I hoped to be.  

It is with this new outlook, I want to share a quote that has been written countless times by many fitness professionals, but holds much more meaning today than ever before: 

 "Workout SMARTER, not HARDER."  

Fitness Friday Fact #77

Health and wellness was not always at the forefront of my life.  In fact, for the first 20 years, it was not even a thought that crossed my mind.  Sure, I tap danced and was a member of my high school swim team, but I was better known as the girl who “walked” during a track and field try-out.  Not only was my physical activity lacking, I truly believed that vegetables we flavorless demons and that a solid meal was best prepared at a fast food restaurant.  It was not until I graduated college that I came to appreciate a morning treadmill session and was able to de-demonize vegetables. 

Since 2008, I have focused on health and wellness through working out and learning to cook balanced meals.  I have also received my Health Coach certification through the Institute of Integrative Nutrition and became a certified SPIN instructor and Personal Trainer.  Such a lifestyle made it easy to be considered a pregnant enigma; powering through a difficult SPIN workout just two days before giving birth to my son in November of 2016.  That title was not something that I bragged about, but rather, used as an example to illustrate the easy pregnancy that I had been granted.  Despite what seemed to most as effortless, my road to motherhood was not easy and was filled with hiccups afterwards, as well. 

For months, despite clipping into my bike or clocking miles on the treadmill, I didn’t feel like myself.  I felt like I had taken residence in a body that was the polar opposite of what I had known just a few months before.  Such insecurities led to a great deal of self-doubt and a ton of self-deprecation, but at the end of the day, cuddling my son reinforced the inevitable, I was stronger than ever before.

By channeling that realization, I have been able to start my “comeback!” I have developed a new workout normal with Beachbody!  These workouts include light weights and yoga. More importantly I have increased my physical strength and have become a powerful mama that my old self would be inspired by!

Coming Soon...

Stay Tuned For A BRAND NEW Spin 

on Wellnesswheels.blogspot.com

((Photo Source:  https://www.smartkitchen.com/blog/benefits-of-cooking-at-home/))

Tasty Tuesday Treat #76

Having learned early from my beach loving family, a perfect summer day is spent gazing at the ocean and soaking in the sun.  During those hours, conversations are shared, good books are read and simple beach bites are enjoyed.

Yesterday, before plopping down into the sand, I prepared a new beach bite that was a spin off of this roasted sweet potato sandwich.  Rather than lathering on thick pesto and crumbled blue cheese, I made a ricotta/honey spread that acted as my "mayo."  For my next layer, I added 1/4 of a cup of roasted sweet potatoes, topped with thinly sliced green apples and some roughly chopped kale.  

I can honestly say that it was love at first bite!

((Photo Source:  http://www.twopeasandtheirpod.com/roasted-sweet-potato-sandwich-with-apples-pesto-kale-and-blue-cheese/))

Mindful Monday Inspiration #76

((Photo Source:  Unknown))

Fitness Friday Fact #76

Recently I decided to subscribe to Barre3 so that I could do my Barre workouts at times that were convenient for my schedule.  Of the classes that I have streamed thus far, I have been incredibly impressed by the variety of workouts and the physical outcomes that I have experienced.

Today, at the end of my 60 minute sweat session, I learned about a modification to one of my most favorite yoga poses; pigeon.  The instructor called the move seated half pigeon and it had my hips feeling equally as opened as if I had performed the tradition pose.  

If you are not yet a Barre3 subscriber, check out these four variations to pigeon pose.  Your tight hips will certainly thank you!

((Photo Source:  http://www.peanutbutterrunner.com/four-pigeon-variations-to-stretch-tight-hips/))

Thursday's Trend Alert Dirt Report #75

Across the board, Registered Dietitians agree that one of the BIGGEST weight lost mistakes that an individual can make is "steering clear of healthy fats."  Since the 1970's, people have missed out on this macronutrient because it was deemed "unhealthy."  Rather than indulging in a handful of nuts or a slicing into an avocado, those who lived their life by the "false fat claim" made a habit of munching on sugar-rich, refined-grain products, simply because they were labeled as "low in fat", aka "HEALTHY."  

Knowing now that moderate amounts of fat in a diet aid in satiety, raise good HDL cholesterol, prevent belly fat build up and boost brain function, the FDA "re-evaluated its definition of what counts as a healthy food."  Stemming from a complaint made by the maker of KIND bars, the new definition includes healthful fats, like those found in nuts, as part of a good diet.  

With fats "fine tuned", the FDA has recently moved onto another vittle villain, SALT.  The verdict is still out, but stay tuned to hopefully see another HEALTHY victory!  

((Photo Source:  http://www.justsimplyhealth.com/nuts-benefits/))

Wednesday What Not #75

It is an understatement to say that the current forecast of 90 degrees and sunny has me ecstatic.  For the past few weeks, because of the unseasonable temperatures, I have battled chilled bones, runny noses and bouts of S.A.D.  As I prepare for welcomed beads of sweat, ocean filled breaths of air and increased Vitamin D supplies, I want to make sure that my skin is safe from the sun.  

Looking for safe, non-toxic options, this article published by Whole Foods helped my beach bag ready itself for the start of the sunny season!

((Photo Source:  http://www.huffingtonpost.com/2013/08/28/how-to-buy-sunglasses_n_3826859.html))

Tasty Tuesday Treat #75

In this fast paced world, it is no surprise that quick, few ingredient recipes are all the rage!  As a victim of that lifestyle, I appreciate the plethora of ideas that circulate around 3 ingredient snacks and 5 ingredient dinners, especially when those recipes are as sweet as this weekend's whip up!

Having found myself with 5 extra minutes on Sunday, I decided to make mini cheesecakes - minimalist style!  I began by baking 3 ingredient peanut butter cookies that would act as the crust for each individual cake.  Once those cookies cooled, I placed them into cupcake liners, topped them with a 4 ingredient filling, and baked them for 20 minutes.  

As hard as it was, I let the mini cheesecakes set in the fridge for 3 additional hours before taking 3 tiny bites ;)

((Photo Source:  http://www.kraftrecipes.com/recipes/philadelphia-3-step-mini-cheesecakes-55102.aspx))

Mindful Monday Inspiration #75

Fitness Friday Fact #75

Happy "Seis de Mayo"!

If yesterday was spent downing margaritas, why not make today a fitness fiesta by finding an activity (and a corresponding time frame) that will help you burn off the 540 calories found in just one 12 ounce glass of "cinco de mayo" goodness :)

*If yoga or SPIN are your work out "go to's", feel free to use these custom calculators for your fitness fiesta*

((Photo Source:  http://wisefitnesscentre.blogspot.com/2015/05/how-much-exercise-does-it-take-to-burn.html))

Thursday's Trend Alert Dirt Report #74

For me, no morning is complete without my green smoothie!  Like clockwork, at 6:30a after my workout, I put a frozen banana, cashew milk, PB2, cacao powder, kale and spinach into my Nutri-Bullet.  The delicious drink (which might also include a protein powder, pending the nature of my workout) fills me up and readies me for the day to come!

With my morning routine set, I was quite devastated to hear that "a disease known as Panama Disease has spread from Asia to parts of Australia, Africa and the Middle East.  It specifically affects the Cavendish banana, which is the fruit that consumers in the West are accustomed to eating." At this point Western sales of bananas have not been impacted, nor has pricing increased, but there is a chance that in the future the bananas that we have come to love will no longer be available as a morning staple.

Rather than buying all of the bananas stocked at my supermarket, I decided to swap my banana for a different creamy ingredient in my smoothie this morning, an avocado.  The combination, inspired by this recipe, included an avocado, coconut sugar, cacao powder, maple syrup, kale, spinach and cashew milk.  

Let's just say that I may have found my Plan B (Plan "B"anana-less)!

((Photo Source:  http://www.bbc.com/news/uk-england-35131751))

Wednesday What Not #74

Hello my name is Kate and I'm an Avocado-aholic!  With such an addiction, it is no surprise that recipes and articles that feature this fantastic fruit control my every email/pinterest move.

Case in point, the "Why to eat avocado pits (and how)" email that was sent to me by Clean Plates on March 28th.  In the body of the email, I learned about the "most nutritious" part of the avocado; the pit.  According to century old studies, 70% of the avocado's antioxidant content can be found in the seed.  Researcher also claim that consuming the seed may lower cholesterol, mitigate hypertension, inflammation and diabetes. 

Such claims made me want to hack into the pit to make it suitable for my morning smoothie, but I first decided to dig a little deeper into this avocado assertion.  To my surprise, I found a recent blog post on foodnetwork.com that noted that it has not yet been determined whether avocado seeds are truly safe for human consumption.

Eek!  I guess I'll be sticking to my avocado's fabulous flesh for now!

((Photo Source:  cleanplates.com))

Tasty Tuesday Treat #74

While at dinner the other night, I had the opportunity to speak with some friends regarding their daily dietary choices.  One individual explained that she is forced to base her meal plans around her food intolerance, but another surprised me by saying that she eats according to her cravings. 

My response did not have to do with the fact that my friend is a mindful eater, but rather that her cravings are typically not for "comfort foods."  Case in point:  Pasta.  My friend explained that a bowl of warm spaghetti does not tickle her fancy, nor does a casserole filled with baked penne noodles.  

Since I recently cut back on my starchy carbohydrate intake, I was happy to share my recipe for Zucchini Lasagna with my "Pasta (NO) amore" friend!

((Photo Source:  http://www.skinnytaste.com/zucchini-lasagna/))

Mindful Monday Inspiration #74

Fitness Friday Fact #74

One of the many perks tied to my Personal Training Certification is the resource pool that I am provided.  With each email and article, I feel as though I learn so much about the current state of fitness and wellness.  

Yesterday I had the pleasure of reading an article written by Alex Hoffman.  Alex is an established Personal Trainer and an instructor at ISSA.  In his article, he dug deep into the issue of concurrent training.  Concurrent training, in layman's term, pertains to "getting on the treadmill and lifting weights" in the same workout session.  With many factors impacting the positive and negative effects of such training, Alex asks fitness enthusiasts to determine their ultimate goals and follow one of his suggested paths.

((Photo Source:  http://www.issaonline.edu/blog/index.cfm/2016/do-cardio-and-strength-training-actually-work-against-each-other?utm_source=newsletter&utm_medium=email&utm_content=Aerobic-and-Strength-Training-Together&utm_campaign=March-2016))

Thursday's Trend Alert Dirt Report #73

Did you know that "U.S. consumers, companies and businesses throw away 165 billion dollars worth of entirely edible food each year - or 40% of the food that we produce in this country."  

Such a stat, along with my personal guilt, has led me to be a smarter chef in my kitchen.  I have self taught myself how to utilize every portion of my purchases and have even learned how to revamp recipes with on-hand ingredients.  These strides have not only afforded me less waste, but they have also taught me to be more resourceful and creative when cooking.

On a larger scale, restaurateurs and grocers have also taken it upon themselves to join the "no waste" movement.  Take for instance Doug Rauch, who opened Daily Table in 2015.  Daily Table, located in Dorchester, MA, sells slightly damaged, close to sell-by date foods that would otherwise go to waste.  From raw ingredients to fully cooked meals, this new-age supermarket encourages healthy eating for its customers and less waste for its suppliers.

Although most states have passed laws that allow for the use of food beyond sell-by dates, it is super important to keep these 3 things in mind before "wasting less":

1.  Use-by date:  the date, determined by food product manufacturers, by which the food should be consumed.  Products should be discarded after the use-by date.

2.  Sell-by date:  the date, determined by food manufacturers, by which the food should be sold at  retail.  It is still safe to consume foods after this date.

3.  Best-by date:  date by which the product should be consumed for ideal quality.  It is still safe to consume foods after this date has passed.

((Photo Source:  http://civileats.com/2014/07/28/ex-trader-joes-exec-wants-to-use-expired-food-to-get-people-cooking/))

Wednesday What Not #73

In honor of what I have officially dubbed "It's Good To Be A Murphy Day", I plan on baking a non-traditional soda bread.  It will be non-traditional for two reasons; one being that it will be sweetened with chocolate chips (a request from my sweet toothed husband) and two being that it will include my own DIY buttermilk (the "what not" part of this post).

Buttermilk is the slightly sour liquid left after butter has been churned.  It is commonly used in baking, however, recipes usually only warrant 1 cup and not 1 container.  In keeping with my recently adopted "no waste" mentality, I discovered that buttermilk can be made with simple pantry staples;  milk and lemon juice.  

Considering that both are currently sitting in my refrigerator, my non traditional soda bread, might just become a St. Patrick's Day tradition ;)

((Photo Source:  https://www.verybestbaking.com/recipes/145078/irish-soda-bread-with-chocolate/))