Watch Out for Misleading Recipes!

Yesterday a fellow boot camper and I were chatting about making our own snacks. One thing that can get me in trouble is finding recipes labeled “healthy” or “protein packed” only to find some pretty high calorie counts. So here I am thinking I’m eating a healthy snack and really I’m inhaling a ton of unnecessary calories.
 
NOW – do I want you to feel like your snacks have to be teeny tiny little flaky things? NO! The exactly opposite. Your snacks need to filling, clean, and full of protein and other good “energy boosts.” If you just eat lettuce for snack, YOU WILL BE HUNGRY later and will find that you take in much more later during the day. BUT we have to wary of people saying something is “healthy” when it is packed with high calorie, low nutrient ingredients.
 
One tool I use when trying out a new muffin, bread, granola bar, or snack recipe is this.  Being able to plug in the recipe gives me some pretty good info.   Once I enter the recipe, I can play with the serving size to make it fit my calorie needs. I also play around the substitutions (ie swapping honey for sugar, bananas for oil etc)
 
Today – think twice on what you are believing from Pinterest. I’ve been fooled a couple of times!
 

Think Twice Thursday – Week 9

think twice thursdayWell….Elli has two little issues going on. Our asthma. And a serious belly ache. And we are working through helping her really be “healthy” in the belly. This means focusing on our diet and making sure that what we are eating is helping her stay as healthy and regular as possible.
 
So – I’m learning all about fiber and healthy gut diet. If you are looking for a healthy snack that helps your gut as well – THINK TWICE about reaching for something processed and try some of these new snacks we are incorporating into our diet.
 
Grains:
oatmeal
popcorn
whole wheat – avoid white!!!
bran flakes
 
Fruits and veggies – UP THE INTAKE IN ALL CASES but these are some great ones:
dates
peaches
blackberries
strawberries
pears
figs
pineapple
raisins
prunes
plums
raspberries
apples
(keeping skin on is great!)
sweet potato
spinach
kale
 
Foods to avoid:
dairy
refined sugar
white flour
bananas
 
DRINK MORE WATER
 
So today if you are thinking – what is a good healthy snack for me? Pick something from the list above to help you feel full (with the fiber) and help heal your gut!

Think Twice Thursday – Week 8

think twice thursdaySince I just had a terrible 12 hour virus, it seemed like a good time to think about working out + being sick. I get asked this a lot – when to workout through a sickness and when to take it easy. Before I start *disclaimer* I am NOT AN MD so please just take this as a suggestion and always consult a physician if you have concerns!
 
Ok – that’s out of the way.
 
Let’s think twice about working out while sick.
 
1. Fever? Call it quits. Raising your core temperature while already have a raised temp is no good. It can make you even sicker. If you have a fever – sit it out. For real. Give your body a chance to recover. I actually sit it out on fever day AND THE FOLLOWING day. If I couldn’t eat or move on Tuesday, I don’t have the energy for working out the following day either – even if fever is gone.
 
2. Another rule of thumb I’ve discovered after chatting with my general MD is that If your symptoms are ABOVE the neck (ie sore throat, nasal congestion, sneezing, and tearing eyes) then trying a workout is probably ok. If your symptoms are below the neck, such as coughing, body aches, fever, and fatigue, then it’s time to call it quits until these symptoms subside. I use this same rule of thumb with my kids in terms of playing outside, running around etc.
 
My best advice – LISTEN to your body. This is when the idea of MARATHON not sprint comes into play. If you are sick – take it easy. If you can’t go full out but wanna move – go for a walk. Seriously – this is a lifestyle. Taking one day off from #specialkindofcrazy boot camp doesn’t mean you are quitting, it means you are giving your body what it needs so you can come back again stronger.
 
But let’s be proactive friends! Exercise in general can help boost your body’s natural defenses against illness and infection. According to WebMD, “Thirty minutes of regular exercise three to four times a week has been shown to raise immunity by raising levels of T cells, which are one of the body’s first defenses against infection.”
 
Hope this helps!
 
Think twice friends and carry on!

Think Twice Thursday – Week 7

think twice thursdayToday is Think Twice Thursday and I’m so happy to share it with you on Thanksgiving.  So many things that we need to Think Twice about today right?  In church last Sunday our preacher shared about the 10 lepers that Christ healed and how only one of the ten came back and said thank you.  Wow.  Here they received such an amazing gift and didn’t have the time just to say thank you.  I do not want to be that person.  I do not want to be soo busy that I don’t have the time to even say thanks.  So before I start with my FITness think twice – I want to stop and think twice and tell you THANK YOU. Thank you for letting me be a part of your journey. Thank you for letting me share with you. Thank you for sharing with me and teaching me so much.

We have been in our #fittofeast campaign prepping for Thanksgiving and now we are ready. We are ready to enjoy our day with family and friends because we have been proactive in getting FIT both physically and mentally this holiday season. We’ve worked on 30 days of healthy habits.   We have talked about ways to stay active even when we are busy. We’ve talked about tricks and tips for sneaking healthy foods into our daily habits.  So today – what can we think twice about?

  1. Think twice about this day and how you can change your perspective by truly focusing on what you are thankful for.  STOP and really take time to say thank you.
  2. Make sure you are celebrating this day and not the food. This isn’t a day for gorging, it is a day for celebrating so many blessings that we have.  Change your perspective.
  3. Enjoy your day. Enjoy your holiday food.  Enjoy and DO NOT FEEL GUILTY. It is a day.  As my friend Leslie said, “one ‘unhealthy meal’ doesn’t make you unhealthy anymore than eating ONE salad makes you healthy.”  Seriously – this is where the ideas of moderation, balance, REALISTIC, AND sustainable lifestyle really come into play.  Enjoy the meal, savor it, and move on.  Ok? Promise?
  4. Think twice about how you can set an example of healthy living for your family and your kiddos.
  5. If you need anything else -refer back to this awesome little guide for a FIT Thanksgiving!  Just click here –  5Tipsfor-Thanksgiving

You guys are awesome.  Stop today. Think twice about all we are learning. And Happy Thanksgiving!

Think Twice Thursday – Week 6

think twice thursdayTotally laughed out loud today because our early AM workout is by a BBQ place. So…yep. While we are working out, all I smell is bacon. I made a comment and one mama​ said “how much protein is in that bacon 😉 ” Bahahaha!

Got me thinking though – we did that lower sugar challenge, have yall been paying attention still?

Have you been thinking about the amount of protein vs sugar in your day?

Today – is Think Twice Thursday. I want you to THINK about your meals and decide if it is helping you hit YOUR protein goals.

I have REALLY been trying to pay attention. Recently I discovered a new protein bar I like (found at Giant). I was eating the Nature Valley protein bar but it only 11 grams protein + 9 grams sugar. I recently discovered the Think Thin bar.

Two kinds: The full on one has 240 calories and I eat that on CRAZY days in the afternoon or days I know dinner will be later (ie have to do pick up, then piano, then errands etc). On days of earlier dinner I get the LEAN protein one that is 150 calories.
240 calories – TWENTY GRAMS of protein 5 sugar
150 calories one – 10 grams of protein 5 grams sugar

So it REALLY holds me over WAY better than the other one I was eating. I’m going to head to Giant today to compare the price to this amazon price. But I am definitely stocking up on these.

http://www.amazon.com/thinkThin-Protein-Creamy-Peanut-Butter/dp/B000CRFORU/ref=sr_1_2?ie=UTF8&qid=1447933712&sr=8-2&keywords=think+thin+bars

Here’s another blog post on protein

How are you gonna hit your protein goal today?

Think Twice Thursday – Week 5

think twice thursdaySo today I want to talk more about sugar. Why? Because I’m learning SO MUCH myself and seeing how my body is responding to my lower sugar diet.

Consider the glycemic index. Foods that are ranked high on the glycemic index are higher in sugar. What does this mean? It means it spikes your insulin which can lead to crashes, hunger, and binges. Foods ranking high on the glycemic index—over 70—are usually loaded with sugars and starch—think rice, potatoes, bread, pasta, flour-based food, and most processed foods.

So today – THINK TWICE. Avoid any food that ranks 70 or higher on the glycemic index. It would be cool if you could report in – do a search and see what one of your ‘STAPLE’ foods ranks. Do you need to cut it out?

Go here and type in your food and see the GI score. I just did a banana and an apple. Banana = 47 Apple = 41

Then I searched pop tart 😉 70. That is a no go!

Try it – type in a food and let me know the score! A great way to keep those sugars and blood sugars in check.

http://www.glycemicindex.com/foodSearch.php

Think Twice Thursday – Week 5

think twice thursdayYesterday I realized – man- I did a lot of “mindless nibbling.” Anyone else? I licked the spoon from the cookies we made. I had to “sample” the bread before serving. Jackson wanted to share his snack with me. These things add up. Today I want you to think about it before you eat it. We’ve done this before but we are zoning back in on it today. You guys are working TOO HARD with me to mindless eat away your calories. Let’s be intentional about what is going in our mouth.

So – are you mindless eating? Here are some tips:

– make yourself record EVERYTHING that goes in your mouth
– at least keep precut veggies around and use those if you feel “snack-y”
– get out of the house and go for a walk!
– work out!
– eat at the SAME TIME as your kids this way you aren’t eating their food – you have your own plate. I think this is a huge mistake we often make! Fix everyone’s food and everyone sit down together.
– if you know you like to sample all the ‘mixes’ while baking (hello Laura…) then sip on hot tea or chew gum while cooking!

Ok today I want you to comment below when you “win.” When you turn away from the goldfish crackers or fruit chews. Share with us your THINK TWICE moment!

Think Twice Thursday – Week 4

think twice thursdayOk – that Tip on Tuesday about working out with a little bit in your tummy made me think we should cover post workout noshing too!!!

To replenish lost energy while also helping worked muscles repair, eat a 150-calorie post-workout snack within 30 minutes after your workout. Aim for a 4:1 ratio of carbs to protein.

Ideas :
-One extra small apple (53 calories) with one tablespoon peanut butter (94 calories): 147 calories
-Trail mix made with 18 peanuts (97 calories) and a mini box of raisins (45 calories): 142 calories
-Greek yogurt with fruit and add a bit of fruit on top for that carb as well
-Nut butter with banana on whole wheat toast/pita
-Banana with pb
(I think I like peanut butter)
-Four ounces low-fat cottage cheese (82 calories) mixed with three-quarters cup fresh blueberries (63 calories): 145 calories
-One organic mozzarella cheese stick (80 calories) and 20 grapes (68 calories): 148 calories
And this sounds amazing

Half a medium apple smeared with a mixture of two ounces of vanilla Greek yogurt, half a tablespoon of peanut butter, and a quarter teaspoon of cinnamon and topped with sliced grapes: 151 calories

What is your go to post workout snack?

REFUEL your muscles guys! We have to take care of our bodies nutritionally if we want to see the results from our #specialkindofcrazy workouts!

(some ideas for snacks taken from http://www.popsugar.com/fitness/Low-Calorie-Post-Workout-Snacks-22495902)

Think About it Thursday – Week 3

think twice thursdayToday I want to think about ways to motivate ourselves. It is getting chilly out there but that doesn’t mean bundle up and watch movies on the couch. Here are three ways we can “think” ourselves into a good workout!

1. Have workout-only music, books on tape, and Netflix shows you watch. If you’re binge-watching last season’s Scandal, you’ll be psyched to get back on the treadmill to catch the next episode. If you make the rule I can ONLY watch that show if I’m walking on the treadmill – you’ll have miles before you know it!

2. Put a dollar in a jar every time you work out and at the end of the month, reward yourself with a healthy surprise. – new workout shirt (how about the new PowerFull Hoodie coming out?) or new music or pay a sitter and go out and get your nails did 😉

3. Leave workout gear around your house, such as dumbbells by the TV or an unrolled yoga mat on the floor of your bedroom, for in-your-face reminders to fit in a little fitness whenever you can. #progressnotperfection

What are YOU going to try this week?

Think Twice Thursday – Week 2

Today is Think Twice Thursday. I want us to think about goals today.

Make sure you have goals. Give yourself a fresh start with new goals. If it helps you, start with the end in mind and think about how you want to feel this time next year? Now work your way backwards with a plan!

Ok I wanna help with this. You can pick a large goal (like maybe run a 5k next year) or a smaller goal (I wanna eat at home each night next week). Then let’s see if we can come up with an action plan to help you reach YOUR goal.

Need help? Message me here and I’ll be more than happy to help you design an action plan.

think twice thursday