My Live Fit (Weeks 10 & 11) Recap

Hi all!  Just popping in to share my Week 10 and 11 workout sheets with you.  I'm so happy to be on Week 12 (the final week) now!  I must admit my eating hasn't been that great the last couple of weeks, and I need to improve that.  My schedule is so up and down during the day that I haven't been eating my consistent meals.  I need to figure out how to get that under control- I know I'll feel so much better!

Hope you're having a great week!

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Live Fit Weeks 10 & 11 FINISHED

Ah, I'm so relieved to have finished weeks 10 and 11 of the Live Fit program.  That means I am on the FINAL WEEK!!!  Yay!  And I'm exhausted and ate too much during the Superbowl!  I did work out yesterday even though I didn't feel like it, but sometimes you just have to push through.  I'm anxious to get measured and weighed again so I can share the results with you.  I'll do a full recap with pics soon!

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Garlic Red Pepper Cauliflower Hummus (Our Fifth House)

Y'all are in for a treat today because one of my favorite people, Carmel of Our Fifth House, finally caved and agreed to share a healthy recipe with us today. Carmel's blog is definitely one of my daily reads and if you don't know her, I encourage you to stop by and say hello.  Tell her I sent ya! :)

I'm a little bit in love with Carmel's living room and bedroom, see why?!

Carmel's family eats gluten-free and has recently gone Paleo too.  In light of the Super Bowl this Sunday, she's sharing a healthy Garlic Red Pepper Cauliflower Hummus that you can snack on while you watch the commercials and halftime show game.

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Hi, healthy peeps, I'm Carmel from Our Fifth House.  As you may have guessed from the name of my blog I write about home related projects  - diy, design and organization.  While I'm definitely passionate about creating a home, I'm also a big lover of good, healthy food.  In fact, eating healthy is one of my biggest goals for 2013.  I've been gluten free since August of last year and made the full conversion to a paleo lifestyle in January.  I call it a lifestyle because that's what it is to me  - a lifestyle - not a diet.  If you're not familiar with "paleo eating" this is a great place to start to learn more.  Very basically eating paleo is about eating good healthy unprocessed food - meats, veggies, fruits, nuts and healthy fats.

What you might notice is missing from the above list other than grains is legumes.  Giving up grains is not a huge issue for me but legumes??  That was much harder.  I've always been a big fan of legume rich foods and my all time favorite healthy snack pre-paleo was hummus, which is traditionally made from chickpeas.  After doing a little research and kitchen taste testing, I've found a great alternative to chickpea hummus using cauliflower.

This hummus is soooooo good and it packs a major veggie punch - dipping veggies in veggies.......who knew it could taste so good?!

The trick to using cauliflower in this recipe is to steam it until it's pretty soft  - like when you can fork through it easily.

It's so easy to make, and I like it even better than chickpea hummus which is why I wanted to share it here.  Even if you're not paleo you will love this!   I've been making it on the same nights that I make mashed cauliflower (replacement for mashed potatoes) for dinner.  Making dinner and making snack food for the week at the same time cuts down on the work time in the kitchen and helps me to make good snacking choices throughout the week.  When your trying to eat healthy it is so helpful to plan ahead!

Snacking has always been a problem area for me, so having a healthy, easy-to-grab tasty snack ready to go in the fridge is so important for me!

How do you deal with the snack monster?

Thanks so much Megan for having me over to share a recipe today!  You're such an inspiration for us all!

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Blueberry Almond Scones (The Chronicles of Home)

Today, our food contributor Jennifer is sharing a healthy recipe for blueberry almond scones.  I really want to try these because my son loves blueberries!

I can't even tell you how much I look forward to Jennifer's recipe posts.  You may know Jennifer from her decor and DIY blog, The Chronicles of Home.  If you haven't visited or aren't a follower, I'm sure she'd love to have you!

Blueberry Almond Scones

For the most part, I'm a creature of habit when it comes to breakfast.  Weekday mornings my daughters and I usually eat one of three things - (1) smoothies and whole grain toast with peanut butter, (2) egg on whole grain toast with fresh fruit, or (3) whole grain hot cereal with dried fruit.  And, honestly, I'm okay with this routine.  All of those things work for me on harried weekday mornings and I feel good about eating them and feeding them to my daughters as often as I do.  

Then the weekends roll around and the last thing I want are any of these things since I've just spent five days in a row eating them!  That's where the more "special" breakfast dishes come in, like multigrain pancakes or sweet potato hash.  Scones are another of my weekend favorites and I've been tinkering with my recipe lately to try to make it a little healthier.

In this version I used a double shot of blueberries - both fresh and dried - to get a variation in flavor and texture and to double down on all the antioxidant goodness.  I added sliced almonds for some crunch and protein.  I often use half whole wheat and half white flour in baking recipes to get some whole grain worked in without totally sacrificing the light texture of white flour.

I also played with coconut oil here in place of the typical butter in scones.  Here's my take on coconut oil, and keep in mind that I'm not a nutritionist, just a health-minded home cook who's done a little research.  Coconut oil is a heavily saturated fat just like butter.  There's some research that suggests the kind of saturated fat in coconut oil may be better for those with cholesterol issues than butter.  But for me, there are a lot of "may be's" in the research that's out there and in the end I think it's best to use some moderation in your consumption of coconut oil just like you would with butter.

I liked the use of coconut oil in this recipe because it added a very light, subtle undertone of coconut flavor to the scones and still gave them the flakiness of a regular scone made with butter.  These scones will be heartier and a bit more dense than one you might get at your local Starbucks, but I've found I actually like the healthy-indulgent version better!

Ingredients
3/4 c. white flour
1/2 c. whole wheat flour
3 tbsp. sugar
1 1/2 tsp. baking powder
1/4 tsp. salt
6 tbsp. refined coconut oil (butter can be substituted)
1/2 c. fresh blueberries
1/4 c. dried wild blueberries
1/4 c. sliced almonds
1/3 c. buttermilk
1 egg
2 tsp. vanilla

Preheat oven to 400º.  Line baking sheet with parchment paper.

Whisk flours, sugar, baking powder, and salt in a medium bowl.  Cut coconut oil in with a pastry cutter until it's the consistency of coarse sand.

Gently stir in fresh blueberries, dried blueberries, and almonds.

In a small bowl whisk the buttermilk, egg, and vanilla to blend.  Pour over dry ingredients and fold with a rubber spatula until just combined.

Drop batter in 8 mounds onto prepared baking sheet (about 1/2 c. of batter each).

Bake until golden, about 15 minutes.  Remove from oven and let cool slightly before serving.

Thank you Jennifer!

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Blue Monday Be Gone

I'm happy to report that I completed week 10 of the Live Fit Challenge last week, which means I only have two weeks to go to finish it.  Some people have asked what I plan to do after that, and honestly, I'm not sure.   Lately, our weather has been beautiful, which makes me want to run outside more.

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In these next two weeks, I'm going to watch my diet extra close during the week so I can finish strong! How are your workouts going?  I learned that Monday, January 21 was "Blue Monday" the day when, among other reasons, people are depressed at failing in their new years resolutions.  I say, forget that! If you fall down, just dust yourself off and get back up! My 2-year old does that 10 times a day!

I'm not sure I shared my 2013 goals here . . .

I'm doing terrible in the coffee/tea department, but all-in-all, I would say I'm making a valiant effort at the rest.  A work in progress.

Be back tomorrow with a few of my favorite HEALTHY cookbooks.  

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Simple is Healthy

Simple is Healthy!

Simple is Healthy ~ Food, Part 1

YES…I have lots to say about keeping it simple and being such a chatter box, and trying not to jump too hard on the soap box, I knew this was going to become a series of SIMPLE.  I came across a quote that struck me “90% of people avoided obesity and diabetes long before anyone knew what a calorie was let alone counted them…let’s make “healthy” healthy again” and it ended with the word…SIMPLE.

WOW, I thought on that and realized just how dynamic and powerful this statement was to me and how true it is for my life.  As a child, my parents modeled living from the land in our back yard and boy do I ever remember how my weekends were spent…pulling weeds from the garden.  Talk about a bitter sweet chore as a child…dirty hands, dirty knees, blisters…and the smell of tomato leaves so strong it could choke you…anyone relate?  Fruit trees adorned our backyard, and my Dad was a master grafter trying to create the perfect blend of fabulous fruit flavors.  I could walk in the garden and pluck a vine ripe tomato or enjoy an apple from one of our many trees…Simple.  What I am trying to say by sharing a small glimpse into my childhood is that food should be simple, and for me…simple is healthy.  Part one of this Blog, I will be covering food and what simple means for my Stay Healthy Life and as it relates to what and how I eat. 

I enjoy food in its’ true, SIMPLE form to this day and believe that the simpler the food, the healthier the food.  If it comes in a box, with a label full of words that I can’t understand, and the ingredient list takes up the entire side of the product, this is not a simple food…it is a bunch of mixed up crap in a box that sits on a shelf and has a shelf life longer than me.  That is what I am talking about, and am I going to put this in my body...A BIG NO on that.  Now, toss me an organic Fuji apple, and this is one happy girl ready to enjoy Simple Real Food, full of nutrients that my body needs.  Keeping food simple eliminates all stress of what I should be eating…how fabulous is that.  Once food becomes complicated, stress over the how much, what, and when  to eat enters the picture…ok…a small soap box…and thanks to agencies that will go un-named, media, marketing, blah blah blah…this world has gone crazy with complicated food and empty promises of pseudo health in a box that has greatly increased illness in this country.  Bringing food back to simple keeps me healthy and I am sure all of America would be healthier too. 

Simple means fresh, simple means I can pick the item up and smell it, and inspect it for the best pick of the produce.  Simple means one ingredient, I can usually eat the item at purchase, and if I am hungry for example, I will enjoy an organic piece of fruit during my drive.  When this concept is truly grasped, it eliminates all questions like…what did she/he eat to look like that? What did they do?  What diet was used…YUCK…diet is a dirty word in my book.  Keeping my food simple is how I maintain ME.  There is no secret this or that and I am hopeful that one day, everyone will wake up and realize this.  A few other foods that I include in my simple line up are organic boneless skinless chicken breasts, wild caught fish, grains, nuts, seeds, strained organic Greek yogurt, and cage free organic eggs…now, check this list in addition to what I shared earlier.  I am eating foods that are from the earth, as fresh as possible when I purchase organic, not processed in a factory and stuffed in a box. 

I enjoy the colors, aromas, textures, and flavors of simple foods and when I combine them into a salad…WOW…simple at its’ very BEST!  Of course some of my food items come in bottles and containers such as my Extra Virgin Olive Oil, Extra Virgin Coconut Oil, Vinegars, Honeys, Nut Butters, Quinoa, Brown Rice, Greek Yogurt, Almond Milk, etc…but I research to ensure that they are minimally and organically processed, minimal ingredients and simple stored form.  NOW…this is the thing about eating my simple food…if I do not eat it raw or blend for a green smoothie, I am in the kitchen slicing, dicing, and cooking up a SIMPLE and HEALTHY meal that surpasses any complicated junk- in- a- box non-food item that is being passed off as “good for your health” food. 

Roasted Brussel Sprouts

I enjoy a stress free simple eating life that allows me to enjoy lots of healthy foods throughout the day.  I do not keep a food journal, count calories, grams, ounces, etc…I SIMPLY eat to live.  My body tells me when to eat and that is usually every 2 ½ hours and I eat to satiety, not to feel uncomfortable.  It is amazing how much MORE food I can eat when it is simply healthy…my large salads for example…OH MY…they seem to get bigger instead of smaller with every bite.  One of my favorite simple veggies right now are brussel sprouts….I roast these in the oven with EVOO and spices and OH MY…these nutrient packed baby cabbages are filling. 

So….I will continue to keep my food SIMPLE…it is my LIFESTYLE…and I am happy to know that I am making “healthy” healthy again! Stay Healthy ~

 

 

 

 

Thanks for stopping by my Blog, hope you enjoy the content, and if you have not become a follower yet, I would love to see your face on my friend's list.  If you are inspired, LIKE my entry, leave a comment and I look forward to responding! 

 

Stay Healthy~ Darla

 

 

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Sweet Potato Hash and Eggs (via The Chronicles of Home)

I'm all about breakfast for dinner, so I'm excited about Jennifer's (The Chronicles of Home) recipe for this week, Sweet Potato Hash and Eggs!

Sweet Potato Hash and Eggs – serves 4

When it comes to breakfast-for-dinner I'm definitely more a fan of egg dishes than pancakes or waffles.  This hash is so flavorful and satisfying it almost makes me forget that it's more of a traditional breakfast dish than a "real" dinner. 

Using sweet potatoes in place of white potatoes does change the texture of the hash.  It won't be crispy like a potato hash made with white potatoes but I actually really love the softer, creamier texture.  And the flavor of the sweet potatoes is a great balance to the salty ham.

I use a nitrate-free Canadian bacon, which is a great staple to keep in your fridge.  It's a lean meat, already cooked, and can be chopped up and thrown into any number of dishes or just warmed and served alongside some pancakes.

A fried egg on top with a soft yolk and crispy edges is the perfect finishing touch.  You may find yourself making this for breakfast and for dinner!

Ingredients

3 tablespoons grapeseed oil

2 ½ c. peeled sweet potatoes, cut into ½” cubes

6 oz. Canadian bacon, diced

1 c. chopped yellow onion

2 tbsp. Dijon mustard

2 tbsp. horseradish

2 c. arugula

1 tbsp. olive oil

4 eggs

1 avocado, peeled and cut into chunks

Directions

Heat grapeseed oil in a nonstick pan over medium-high heat.  Add sweet potatoes, cover, and cook 5 minutes.  

Stir in Canadian bacon, onion, mustard, and horseradish.  Cover and cook until the sweet potato is tender and the bottom turns golden, about 8-10 minutes.  

Flip sections of the hash and press down with a spatula.  Cook uncovered  another 8-10 minutes, flipping sections occasionally so hash browns evenly.  Stir in arugula and cook a few minutes until it wilts.

Meanwhile heat olive oil in another nonstick pan over medium-high heat.  Add eggs and cook until whites are set but yolks are soft.

Divide hash among four plates.  Top each with ¼ of the avocado and 1 fried egg.  Serve immediately.

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For more recipes from Jennifer, and to see glimpses into her home and fabulous DIY projects, click the banner below.

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My Live Fit Supplements

I've gotten some questions about the supplements I take on the Live Fit program, and I've been following what the program recommends-  a daily multivitamin, daily Flaxseed or Fish Oil, branched chain amino acid (BCAA), and protein shake.  

Multivitamin- According to Dr. Oz, a multivitamin fulfills your daily nutritional needs for the day.  He recommends taking half in the morning and half at night to maximize absorption.  One of my gummy multivitamins is half a dose, so that works perfect for me to take one in the morning and one at night.  

Fish Oil- I posted the information on Fish Oil from Dr. Oz' website below:

1. Although the recent analysis of 20 studies done since 1989 (out of over 3,600 studies performed!) showed that the 10% reduction in cardiac death was not statistically significant, the chance that it might help, in my opinion, outweighs the risk of taking it (basically, no risk!).

2. The studies performed from 1989 to 1998 more routinely showed significant benefit compared to the later studies. The possible reason for the change: Statin drugs have become the standard of care in patients with cardiovascular disease since 1998. With such powerful drugs on board, it may be very difficult to see an added benefit of fish oil.

3. Omega-3 fats are essential fats. That means our body needs them to function, but we can't make them on our own. We must get them from our diets. Unfortunately, most of us don't eat enough fish, or the fish we're eating may not be great sources of these necessary fats (often due to the type of fish or the farming practices). Plant-based sources of omega-3's (like walnuts, flax seeds and chia seeds) are great sources of one type of EPA omega-3, but not the other, DHA. You need to eat good sources of fish (wild salmon, trout, sardines, anchovies, herring and mackerel), or algae (as in sushi), or take supplements in order to get the DHA.

4. Omega-3's have been found to be beneficial for rheumatoid arthritis, reduction in breast cancer risk, reduction in ulcerative colitis risk, prevention of weight loss during chemotherapy, prevention of age-related macular degeneration, decreased symptoms of depression, anxiety, bipolar disease, and schizophrenia, decrease in premature births, and age-related cognitive decline.

We have a ways to go before the scientists have proven, without a doubt, all the benefits of taking omega-3 supplements, but for now, it makes sense to take at least 600mg/day of DHA as insurance against low dietary intakes, given the minimal risk (other than the cost of the pills or the risk of reaction in patients with severe fish allergy).

BCAA-  Branched Chain Amino Acids may help promote workout recovery, encourage muscle growth, and support strength.  I got mine through the Bodybuilding.com website.  I add 3 tablespoons to my water bottle and drink it while I workout.  Mine is orange flavored so it just tastes like orange-flavored water.  I like the taste. 

Protein Powder- I try to drink a shake after each workout.  Right now, I'm making it with one packet of Lean Body for Her powder plus 8 ounces of water and a few ice cubes.  It tastes like a chocolate milk shake. 

Do you take any supplements?  Vitamins?

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My Live Fit (Week 9) Recap

"What doesn't kill you makes you stronger!"

I had hoped to bring you my Live Fit Week 9 recap last week, but a lingering cold made it difficult to complete it in time.  It seems all of America is getting the flu lately.  A couple of days I went to the gym, but only walked on the treadmill instead of doing that days' weight training workout.  Phase 3 of Live Fit is difficult because the workouts keep your heart rate up the whole time, no rests!  In between sets, you do "active rests" like jump rope for a minute, jog/sprint, do step-ups, or abs.  I used to hate jumping rope (I couldn't do it, kept messing up, and felt super self-conscious), but now I'm getting pretty good at it and think it's FUN! :) 

After I recovered from my cold, I kicked butt in the gym!  Seriously, we all have stresses in our lives and taking your emotions out on those weights at the gym can be a life saver.  Put on your iPod, play your rock-out music, and GO!  You will feel so much better after a hard, sweaty workout, I promise.  

DAY 57: LEGS

DAY 58: BACK/BICEPS

DAY 59: CHEST/SHOULDERS

DAY 60:  HAMSTRINGS/GLUTES/CALVES

DAY 61:  BACK/BICEPS/ABS/SPRINTS

DAY 62: SHOULDERS/TRICEPS/CALVES

I did pretty good completing the workouts as designated, but did not follow the eating plan exactly, which calls for calorie counting in Phase 3.  Because I'm already pretty lean, I just eat like I normally do, something like this:

7:30 a.m.  Coffee with creamer, oatmeal with raisins/almonds/cinnamon/skim milk

10:00 a.m.  Protein bar (ideally this should be a meal, but I was on the go this week so just grabbed a bar from my purse)

12:00 p.m.  Grilled chicken pasta salad

3:00 p.m.  Extra lean turkey chili

5:00 p.m. Post-workout protein shake

6:00 p.m.  Extra lean turkey chili

9:00 p.m. Cereal (this isn't recommended, but honestly what I ate this week)

I also had a few hot cocoas (with skim milk) and popped into Starbuck's for a tall, nonfat, no whip white mocha.  I told you it's not perfect!

So, at the end of Week 9, my arms are getting a little more muscular and so are my legs/glutes- yay!  Also, I'm finally noticing that my abs are tighter.  

My favorite body parts to work out are shoulders and legs, I don't like doing biceps/triceps, but I can tell the results are worth it.

Here's a comparison from where I started to now.  Probably the biggest difference that I'm most thrilled about is my shrinking belly.  I know it's difficult to tell because I'm not showing my stomach, but you can kind of see in the first shot where my little "pooch" was, and now it's disappearing.  

You can read about the Live Fit Program (and my progress) by going HERE.   Three more weeks to go.  I will definitely be ready for bikini season this year!  Start NOW, so you will be ready too.  Come summertime, you'll wish you started today.  

I've got my eye on these . . . 

Snake Print

Bandeau

Ombre

Who's starting TODAY??

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