I made delicious pancakes this morning with no flour! Here is the easy recipe:
2 C Coconut milk (or almond milk unsweetened)
2 C Oats
1/2 C Applesauce (unsweetened)
1 T baking powder
1/2 t salt
2 egg yolks
2 egg whites (save on the side)
Blueberries (optional)
Mix all but egg whites together
Fold in whisked egg whites
Enjoy!!
Start planning your May goals today! I can't believe how fast it has come up on us.
Sunday, April 28, 2013
Sunday, April 14, 2013
HEADACHES
I am currently reading "Eat to Live" by Dr. Joel Fuhrman and I came across a very interesting section regarding headaches. We always try to use drugs to relieve them which in turn, cause more headaches as the toxins from those drugs begin to flush out of our nervous systems.
Here are 15 common triggers he listed:
Sweets
Fermented Foods
Pizza
Monosodium glutamate
Yeast
Dairy and Cheese
Chocolate
Smoked Meats
Nuts
Hydrolyzed Protein
Salted or pickled foods
Vinegar
Alcohol
Food Additives
Baked Goods
He treated migraines and severe headaches from a nutritional approach and that has shown that 90-95% of the patients were able to remain headache-free after the first three-month period.
Phase One Anti-Headache Diet-to be followed strictly for two weeks:
Breakfast:
Melon, apple or pear
Oatmeal and water, no sweetener
Yeast-free whole grain bread
Lunch:
Large green salad, with one teaspoon olive oil
One starchy grain or vegetable-corn, sweet potato, brown rice
Grapes, apple or pear
Dinner:
Large green salad with tomatoes, with one teaspoon olive oil
One steamed green vegetable-string beans, asparagus, artichokes, broccoli, zucchini
One starchy vegetable or grain-butternut or acorn squash, potato, millet, whole wheat pasta
Tomato Sauce (unsalted) permitted
After two weeks if you are headache free, you can add in other fruits and begin to add beans to the second phase. Still avoid nuts for the first few weeks.
Hope you headache sufferers find some relief in this plan!
Monday, April 8, 2013
H2O Fo Sho!
WATER!!!
You all know that you should drink about 96 oz of water a day...but why?
As we closer to hotter temperatures and more exercise, we need to be sure we are hyrdrating. Our bodies are made up of 60% water. We can survive quite some time without other nutrients or foods, but we can only survive a few days without water. Here is why this one thing is so important:
1. Improves endorcrine gland function-our endocrine system is responsible for adjusting hormone levels to keep us functioning normally.
2. Fluid retention is alleviated.
3. Liver functions improve, increasing the percentage of fat we use for energy!
4. Appetite is significantly decreased.
5. Metabolic functions improve.
6. Nutrients are distributed throughout the body.
7. Body-temperature regulation improves.
8. Blood volume, the total amount of blood in the body, is maintained.
This being said, our bodies CANNOT adapt to dehydration because it impairs every physiological function.
Water and Exercise:
*Consume 16 oz 2 hours before exercise. Add an additional 8-16 oz if exercising in warm weather.
*Drink 20-40 oz of fluid for every hour of exercise
*Try to drink colder fluids for more rapid gastric emptying
*If exercise is longer than 60 minutes, use a sports drink to replace fluid and glycogen stores (energy)
*If less than 60 minutes, water is experts' choice for fluid replacement
*Goal is to replace sweat and urine losses
*Drink 20 oz of fluid for every pound of body weight lost after exercise
If you are on a fat loss plan, drink an additional 8 oz of water for every 25 lbs carried above ideal weight.
I tell my clients to aim for 3 Nalgene bottles a day. Drink water right when you wake up and make sure to have a bottle with you at all times. If you start craving something naughty, drink some water and pop in a piece of gum or have a piece of fruit.
You all know that you should drink about 96 oz of water a day...but why?
As we closer to hotter temperatures and more exercise, we need to be sure we are hyrdrating. Our bodies are made up of 60% water. We can survive quite some time without other nutrients or foods, but we can only survive a few days without water. Here is why this one thing is so important:
1. Improves endorcrine gland function-our endocrine system is responsible for adjusting hormone levels to keep us functioning normally.
2. Fluid retention is alleviated.
3. Liver functions improve, increasing the percentage of fat we use for energy!
4. Appetite is significantly decreased.
5. Metabolic functions improve.
6. Nutrients are distributed throughout the body.
7. Body-temperature regulation improves.
8. Blood volume, the total amount of blood in the body, is maintained.
This being said, our bodies CANNOT adapt to dehydration because it impairs every physiological function.
Water and Exercise:
*Consume 16 oz 2 hours before exercise. Add an additional 8-16 oz if exercising in warm weather.
*Drink 20-40 oz of fluid for every hour of exercise
*Try to drink colder fluids for more rapid gastric emptying
*If exercise is longer than 60 minutes, use a sports drink to replace fluid and glycogen stores (energy)
*If less than 60 minutes, water is experts' choice for fluid replacement
*Goal is to replace sweat and urine losses
*Drink 20 oz of fluid for every pound of body weight lost after exercise
If you are on a fat loss plan, drink an additional 8 oz of water for every 25 lbs carried above ideal weight.
I tell my clients to aim for 3 Nalgene bottles a day. Drink water right when you wake up and make sure to have a bottle with you at all times. If you start craving something naughty, drink some water and pop in a piece of gum or have a piece of fruit.
Sunday, March 10, 2013
BE AMAZING!
I wanted to share this inspirational quote from church this morning:
"Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure. It is our light, not our darkness that most frightens us. We ask ourselves, Who am I to be brilliant, gorgeous, talented and fabulous? Actually, who are you not to be? You are a child of God. Your playing small does not serve the world. There is nothing enlightened about shrinking so that other people will not feel insecure around you. We are all meant to shine, as children do. We were born to make manifest the glory of God that is within us. It is not just in some of us; it is in everyone and as we let our own light shine, we unconsciously give others permission to do the same. As we are liberated from our own fear, our presence automatically liberates others"-Marianne Williamson
I believe this quote applies to each and every one of us. I don't believe we are all reaching our full potential or being the amazing people we are supposed to be. I challenge you to really let this sink in and take a look at your life outside of the crazy every day things and ask yourself how you can be great. Stop living in fear of what other people think or in fear of rejection...just be you...be amazing. You will be so much happier and your light will bring out the light in others :)
"Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure. It is our light, not our darkness that most frightens us. We ask ourselves, Who am I to be brilliant, gorgeous, talented and fabulous? Actually, who are you not to be? You are a child of God. Your playing small does not serve the world. There is nothing enlightened about shrinking so that other people will not feel insecure around you. We are all meant to shine, as children do. We were born to make manifest the glory of God that is within us. It is not just in some of us; it is in everyone and as we let our own light shine, we unconsciously give others permission to do the same. As we are liberated from our own fear, our presence automatically liberates others"-Marianne Williamson
I believe this quote applies to each and every one of us. I don't believe we are all reaching our full potential or being the amazing people we are supposed to be. I challenge you to really let this sink in and take a look at your life outside of the crazy every day things and ask yourself how you can be great. Stop living in fear of what other people think or in fear of rejection...just be you...be amazing. You will be so much happier and your light will bring out the light in others :)
Sunday, January 6, 2013
CHANNEL 7 NEWS APPEARANCE :)
HAPPY 2013!
I hope you are all ready for a brand new beginning! I was recently featured on Channel 7 news regarding tips to be successful with your fitness goals and the card workout. Check it out:
http://www.youtube.com/watch?v=cJYMJEa7_J0
Friday, November 30, 2012
Fight the Feast: 11 Tips to Fighting the Holiday Bulge
1. Start strong: eat a healthy breakfast. If you don't, you will tend to overeat the rest of the day.
2. Curb your appetite. Drink a glass of water before every meal. It will help you to fill up faster and eat less.
3. Slow down. Eat slower and taste your food! Give your mind time to send the message to you that you are satisfied.
4. Stay active. Exercise. Move more and eat less. You know it works! Eating and exercise go hand in hand.
5.Keep your food diary. Tracking your diet will help to point out your weaknesses. You will then be able to focus on limiting your intake of certain foods and spot when you missed a meal, etc. What you measure you can manage.
6. Pick healthier foods at least 80% of the time. Eat more vegetables and fruit and other healthy choices such as whole-grains, beans and nuts.
7. Don't go anywhere hungry. Try to arrive at any holiday parties having already eaten something healthy. That way you won't be too prone to indulging in high-calorie party foods.
8. Portion control. Pay attention to how much you put on your plate. Use smaller plates. Moderation is one of the most important elements in weight control.
9. Water over alcohol. Drinking water in place of alcohol will keep you hydrated and keep your energy level high. It will also help to avoid tacking on unnecessary calories.
10. Don't eat things if you don't like them. If you put it on your plate and it doesn't taste as good as you thought, DON'T EAT IT! Why take in the extra calories on something that doesn't even satisfy you?
11. Bring something you like. When attending a party, bring a healthier dish that you enjoy and eat it! This is a good way to eat less tempting foods.
2. Curb your appetite. Drink a glass of water before every meal. It will help you to fill up faster and eat less.
3. Slow down. Eat slower and taste your food! Give your mind time to send the message to you that you are satisfied.
4. Stay active. Exercise. Move more and eat less. You know it works! Eating and exercise go hand in hand.
5.Keep your food diary. Tracking your diet will help to point out your weaknesses. You will then be able to focus on limiting your intake of certain foods and spot when you missed a meal, etc. What you measure you can manage.
6. Pick healthier foods at least 80% of the time. Eat more vegetables and fruit and other healthy choices such as whole-grains, beans and nuts.
7. Don't go anywhere hungry. Try to arrive at any holiday parties having already eaten something healthy. That way you won't be too prone to indulging in high-calorie party foods.
8. Portion control. Pay attention to how much you put on your plate. Use smaller plates. Moderation is one of the most important elements in weight control.
9. Water over alcohol. Drinking water in place of alcohol will keep you hydrated and keep your energy level high. It will also help to avoid tacking on unnecessary calories.
10. Don't eat things if you don't like them. If you put it on your plate and it doesn't taste as good as you thought, DON'T EAT IT! Why take in the extra calories on something that doesn't even satisfy you?
11. Bring something you like. When attending a party, bring a healthier dish that you enjoy and eat it! This is a good way to eat less tempting foods.
Monday, November 19, 2012
Turkey Chili
Here is a delicious turkey chili recipe that I love to make. You can freeze it if need be, or put into 1 C containers for grab and go lunches during the cold winter months!
Aubree's Turkey Chili
3# Extra lean ground turkey (99%)
1# Mushrooms
3 (15 oz) Low sodium black beans
5 zucchinis (chopped up into 1/4 in. pieces)
4 C Salsa
5 Cloves garlic
garlic powder
chili powder
Cook turkey in pan. Sautee mushrooms and zucchini. Combine all ingredients and simmer for 20 minutes. AND DONE!
ENJOY!!
Aubree's Turkey Chili
3# Extra lean ground turkey (99%)
1# Mushrooms
3 (15 oz) Low sodium black beans
5 zucchinis (chopped up into 1/4 in. pieces)
4 C Salsa
5 Cloves garlic
garlic powder
chili powder
Cook turkey in pan. Sautee mushrooms and zucchini. Combine all ingredients and simmer for 20 minutes. AND DONE!
ENJOY!!
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