Smoothie Cravings!!!

I have been craving smoothies like a mad woman lately. This is unusual since I get cold so easily, I don’t normally drink cold things on cold days, lol. Yesterday, I got to venture over to the West Side to Emerald City Smoothie which specializes in Healthy Smoothies, unlike places like Jamba Juice or Orange Julius. I had a Zip Zip, which has banana, apple, soy milk, protein and Be Well supplements. It was delicious!! I may or may not have splurged on a 24 oz!

I have also been experimenting with my Amazing Grass mixes that I bought. I had the Amazing Meal Chocolate after my workout the other day. This morning, I amped up with quite the little punch of a smoothie:

Raspberry Zinger

Ingredients:

1 cup spinach

8 oz. Synergy Raspberry Chia Kombucha

1 packet Amazing Meal Pomegranite Mango Infusion

5 ice cubs

Directions:

Put everything into your blender of choice and blend until desired consistency is reached. It has quite the kick, which is what I like. The extra spinach helps smooth it out. It was a little bitter, almost like the old fashioned Raspberry smoothie @ Jamba.

Well, I am off to crossfit! Hope you have a wonderful day!

 

Apples and Pumpkins and Pies….Oh My!

I loove Fall! I love the change in the air, the colors of the leaves, the arrival of pumpkins and apples…it makes me giddy just thinking about it.

I found some pictures I took a Fall or two ago and wanted to share:

I’ve got some fantastic pumpkin recipes headed your way so keep checking back!

Near Death Experience

Todays guest blogger is no stranger to danger! He’s tall, bald and handsome…and, oh yeah, he’s my husband! Tim has been doing the Paleo Challenge for 14 days now! I asked him to share his experience with us. Tim is a counselor who works with students at Multnomah University and also has a private practice called Lighthouse Counseling in Clackamas. He enjoys watching sports, playing an occasional round of golf, the color purple and spoiling our cat, Halo.  Enjoy!

Near Death Experience

I’m bald.  I’m back.  And I’m better than ever.  That’s right folks, it’s time for the Week 2 recap from Tim, (husband of Kim, your favorite blogger and nutritional expert).  Let’s get this party started!

Week 2 of the Paleo Challenge was, for the most part, much easier than week one.  Cravings were down, and cheating was minimal.  I allowed myself one “cheat meal” and had some soda and two tacos for lunch one day, but this was more a planned cheat, and not the throw-as-much-crap-in-the-grocery-cart-as-you-could-possibly-stuff-into-your-face-this-weekend kind of cheat that I had last week.  Huge improvement.

I’m the kind of guy who used to live on fast food, pizza, soda, and whatever else was quick and easy, so I’m a little surprised at how much I am starting to enjoy things like kale salad, cucumbers, peaches, plums,  hot water w/lemon, carrots, etc.  Meats like chicken, bacon, turkey, and beef are regular staples, and eggs are playing a big role in my toast-less morning meals.  I miss toast and sandwiches some, but I’m also finding that I can make meals like stir-fry with just meat and veggies, and hardly miss the noodles at all.

Wednesday marked the national holiday of My Wife’s Birthday, and so I agreed to suck it up and go to the torture chamber that is CrossFit for the first time.  I almost died. 

 The WOD (Workout of the Day, to the uninitiated) was to do 5 sets of three clean-and-jerks followed by twenty burpies (an unimaginably horrible exercise that involves falling to the ground on your chest, violently yanking your feet up towards your chest, and then pushing off of your feet and springing upwards while raising your arms to the sky) per set.

The CrossFit gym is owned by Lindsay, a young woman who uses her smile and unintimidating size to convince people that she is your friend.  She is not.  She takes joy in watching people suffer, and I was no exception.  Since she told me I only had to do three sets because I was new, I figured everything would be fine….I was wrong.   

Set One hurt.  Set Two involved more pain, dripping sweat that flooded my eyes, and a regular fear of tossing up my breakfast all over the floor (the unofficial CrossFit mascot is Pukie the Clown, and no, I am not making that up).

I took a short break to walk around and convince myself that Lindsay is not the devil, and then I came back for the final set, which was actually easier than set two (some people said it was easier because I did it slower than most 89-year old women would have, but I’m guessing that the real reason it was easier was because of my supreme athletic prowess had just kicked-in).

Kim was happy that I joined her for the workout, and was more than willing to drive us home so that I wouldn’t have to do any strenuous maneuvers, such as pushing my foot down on the gas pedal.  Surprisingly, I survived the next 72 hours, and by Saturday actually started feeling human again.  Friday I got some good news, as I weighed-in and found that I am down about 9 pounds since we started all this two weeks ago.  I doubt I’ll be able to keep up this kind of pace with the weight loss, but it definitely feels good so far.  Have a great week everybody, and you’ll be hearing from me again soon!

Before the torture session....

After the torture session.

Fluffy Yummy Coconut Flour Pancakes

I have been cravings smoothies like none other this week! Not sure what I am deficient in, but my body is screaming for protein, fruit and icy goodness. So, I went online and ordered these little beauties:

The ingredients in these are phenom! They have all sorts of goodies like alfalfa, wheatgrass, veggies, protein, calcium and sooo much more! I went a little nutso and ordered a bunch to try before committing my $40 to one kind of healthy smoothie mix. This morning, I used the Amazing  Meal with Vanilla Chai with my “pumpkin spiced latte” and a half a banana. It was good, but I was not feeling the least bit full, until I had some of my hubby’s pulled pork (terrible combo I know). 3 bites in and I was stuffed! So, they keep you full, you just might not notice it at first.

Anyways, Hubby thought it sounded gross so I made him some DELICIOUS coconut flour pancakes!! I had a bite and they were amazing!!

Fluffy Yummy Coconut Pancakes

(Borrowed from NourishingDays)

Makes 4 1/4 cup pancakes (serves 1- 2)

Ingredients:

2 eggs (@ room temp)

1/2 cup almond milk/coconut milk

1 teaspoon vanilla extract

1/2 tablespoon honey (I used 1 packet of Truvia)

1/2 teaspoon cinnamon

1/4 teaspoon sea salt

1/2 teaspoon baking soda

1/4 cup coconut flour

Directions:

Used my pancake spatula!!!

• Preheat griddle over medium-low heat. In a small bowl beat eggs until frothy, about two minutes. Mix in milk, vanilla, and honey or stevia.
• In a medium-sized bowl combine coconut flour, baking soda, and sea salt and whisk together. Stir wet mixture into dry until coconut flour is incorporated.

• Grease pan with butter or coconut oil. Ladle a few tablespoons of batter into pan for each pancake. Spread out slightly with the back of a spoon.

I added chopped walnuts to one of them

*The pancakes should be 2-3 inches in diameter and fairly thick. Cook for a few minutes on each side, until the tops dry out slightly and the bottoms start to brown. Flip and cook an additional 2-3 minutes.

The fourth one didn't quite make the cut (ie: I ate it)

• Serve hot with butter, coconut oil, honey, syrup, or fruit.

Mmmmm...warm blueberries!

What a great way to start the day! Have a wonderful weekend everyone!!

Pumpkin Spice Latte For 70 Calories

My favorite (and I mean Favorite) thing about Fall is not just the leaves changing, the weather cooling, the arrival of pumpkins and delicious apples but the unveiling of the most magical drink….

Now truth be told, the last time I had one, I took it back to Starbucks because they changed the recipe. However, this drink still brings back fond memories for me and ushers in the holiday season.

So, me, being the health weirdo that I am, decided to find a way to make my own version of happiness in a cup. So, my friends, here is how you too can have your very own Pumpkin Spice Latte (Disclaimer: For all you baristas out there, it is actually an au lait but I don’t have an espresso machine so back off)

Ingredients:

1/2 cup brewed coffee (or if you are blessed to have an espresso machine, either a single or double shot)

1 cup Almond Breeze (I use Unsweetened Vanilla 40 Calorie)

1-2 teaspoons pumpkin pie spice (I like a lot of spice, so I did closer to 3)

1 heaping tablespoon pureed pumpkin (I use Libbys)

1-2 packets Truvia (or Stevia or Maple Syrup)

Directions:

Brew your coffee. In a small saucepan, add the milk, spices, pumpkin and sweetener. Whisk over medium heat until thick and creamy :0)

Pour directly into the desired mug and add coffee to milk mixture. Stir. Garnish with a dash of cinnamon. Sip away!

The glorious thing about this is that it has fewer than 70 calories and no added sugar!! Woo hoo! When you compare it to this….you can sip in peace knowing you are doing something good for your body and mind.

Here is the nutritional info for a Grande Whole Milk Pumpkin Spice Latte, no whip.

49 carbohydrates and 47 grams of sugar will spike your blood sugar so fast you’ll have no idea what hit ya! Stick with this and not only will you save your self $4, but you will feel better all day long!

Fat Blaster Boot Camp!

The holiday season is approaching and we know what that means….lots of food, drinks and sitting on our butts!

Start this holiday season off with a bang!

Join me for a one-day Fat Blaster Boot Camp! The only equipment you need- Your body!

When: October 22nd, 9-10 AM

Where: Mt Tabor, Portland Oregon

Cost: $20

What’s Involved: An active warm up followed up with butt kicking, arm toning, lung burning body weight exercises designed to rev up your metabolism and shed fat fast! So bring a friend and let’s get you burning some serious calories! Any age, shape or skill level can do it! For more information or to sign up, fill out the form below!

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Exercise of the Week- Box Jumps

And now, my personal favorite….

Box Jumps

Equipment: A plyo box, you might need to ask a trainer where these are in your gym. If you’re crazy, you can use a park bench.

Works: Cardiovascular system, glutes, hams, quads, core

The Move: Stand in front of your box of desired height.

Bend your knees into a modest squat and jump up onto the box.

Extend the hips and stand up tall, pausing before either jumping back down or stepping one foot at a time. Be sure to get your whole foot onto the box- no heels hanging off the edge!

Do this as many times in a minute as you can, rest for 30 seconds and continue for up to 5 sets.

A modification for non-impact would be to step onto the box quickly and step back quickly, keeping your pace fast and no rest.

High box jumps challenge us in ways that other exercises can’t.  First there is the very real fear of the height.  The mental and, dare I say, spiritual gains from overcoming an admittedly scary jump are huge.  The physical benefits of high box jumps range from increased explosivity to faster hip flexion. The biggest benefit of burst training is it will convert you from a fat-storer to a fat-burner. If you want to lose fat while building lean muscle you must create the correct hormonal balances. Burst training is the most effective routine for turning on your fat-burning switches and there’s scientific evidence to prove it.

So get hoppin!

It's Gettin' Chili in Here!

It started with tomatoes from my inlaws. Beautiful, ruby red little spheres of delight graciously bestowed upon us! Ok, semi-dramatic, but I am so grateful to have them! So, with half the batch, I roasted them! (Click for recipe)

All to bring a glorious Beef Stew into existence!

Brandy’s Beef Stew

(I did half the recipe)

Ingredients:

2 tablespoons olive oil

2 pounds ground beef

2 pounds of stew meat

1 diced onion

2 cups beef broth/stock

1/8 cup almond flour (I used 2 tablespoons arrowroot powder- to thicken)

1 large can crushed tomatoes

1 can diced tomatoes and chilies

1 small can salsa verde

3 cloves garlic, minced

2 teaspoons garlic powder

1 teaspoon ground cinnamon

2 tablespoons cumin

3-4 tablespoons chili powder

Directions:

-Sear stew meat with olive oil and place in crock pot.

-Brown ground beef with onions. Pour broth and reduce (which means let half of it evaporate). Add to crockpot.  Add in almond flour.

-Add in crushed tomatoes, diced tomatoes, salsa verde to meat in crock pot.

-Add garlic, cumin, cinnamon, and chili powder.

-Mix and let cook for 4-6 hours (the longer the better!)

While that was cooking and smelling all delicious, I decided it was the perfect time to heat up my chilly house (no pun intended!) and roast away! First up were some beautiful root veggies that I picked up at Grower’s Outlet.

Here we have a yam, parsnip, rutabaga, golden beet and to be honest, not sure what the bottom one is! I will find out….Gulp!

I skinned all but the yam and rutabaga just for the color effect.

Then I used my Roasted Root Vegetable recipe to add some seasonings and olive oil. I cut and dressed them up- here they are right before going in!

45 minutes later….

So yummy!! While those were in the oven, I tried Pumpkin Cookie recipe number two, which turned out ok, but not good enough to post. I will keep working on it :0)

It’s Gettin’ Chili in Here!

It started with tomatoes from my inlaws. Beautiful, ruby red little spheres of delight graciously bestowed upon us! Ok, semi-dramatic, but I am so grateful to have them! So, with half the batch, I roasted them! (Click for recipe)

All to bring a glorious Beef Stew into existence!

Brandy’s Beef Stew

(I did half the recipe)

Ingredients:

2 tablespoons olive oil

2 pounds ground beef

2 pounds of stew meat

1 diced onion

2 cups beef broth/stock

1/8 cup almond flour (I used 2 tablespoons arrowroot powder- to thicken)

1 large can crushed tomatoes

1 can diced tomatoes and chilies

1 small can salsa verde

3 cloves garlic, minced

2 teaspoons garlic powder

1 teaspoon ground cinnamon

2 tablespoons cumin

3-4 tablespoons chili powder

Directions:

-Sear stew meat with olive oil and place in crock pot.

-Brown ground beef with onions. Pour broth and reduce (which means let half of it evaporate). Add to crockpot.  Add in almond flour.

-Add in crushed tomatoes, diced tomatoes, salsa verde to meat in crock pot.

-Add garlic, cumin, cinnamon, and chili powder.

-Mix and let cook for 4-6 hours (the longer the better!)

While that was cooking and smelling all delicious, I decided it was the perfect time to heat up my chilly house (no pun intended!) and roast away! First up were some beautiful root veggies that I picked up at Grower’s Outlet.

Here we have a yam, parsnip, rutabaga, golden beet and to be honest, not sure what the bottom one is! I will find out….Gulp!

I skinned all but the yam and rutabaga just for the color effect.

Then I used my Roasted Root Vegetable recipe to add some seasonings and olive oil. I cut and dressed them up- here they are right before going in!

45 minutes later….

So yummy!! While those were in the oven, I tried Pumpkin Cookie recipe number two, which turned out ok, but not good enough to post. I will keep working on it :0)

5 Tips To Bust Through a Plateau

Weight loss, fat loss and fitness plateaus are possibly the most discouraging things on the planet. You have been on a strict diet and exercise plan when all of a sudden, it stops working. You stop seeing changes and feel like all your hard work is for nothing. It’s not true!! It may just require a little tweaking….let’s take a look!

1) Diet– If you have been on a specific diet for a while, your body may have adapted to it. It could also be that you may have inadvertently strayed off the plan a little too far. Write it down! Write down what you eat (every bite and sip) and make sure you are staying on track, whether you’re counting calories, portion sizes, macronutrient ratios- whatever you use to keep good healthy fuel in your body. Keep on eye on starches like fruit, potatoes, squashes, grains and sugars- those will stop fat burning instantly.

2) Switch Up Your Workout– Your body adapts to what you are doing for exercise fairly quickly, especially if you have been physically active for some time. Make sure you’re not doing too much cardio (no more than 40 minutes a day) which can use muscle and fat for fuel. You might want to try something new. Eyeballing the spin class at the gym? Get in there! Wanting to try Crossfit? Go get em! Don’t have a gym membership? Go try one! Most gyms offer a week pass to try their facilities and classes to see if it’s a good fit for you. Get a personal trainer. Even if it’s for a short time, they can help you switch up your exercise routine.

3) Sleep– Are you getting enough sleep?? Sleepy time is your body’s reset time. If your body can’t rest and reset, you are going to be more moody and vulnerable to all sorts of temptations that come in sprinkles, chocolate and more. Try this- one hour before bedtime, turn out most of the lights, computers, iPods and either take a bath or read. Taking time to relax and reduce stimulus before bed is proven to help you get a better nights sleep.

4) Stress– Are you stressed out? Being constantly stressed can exhaust your adrenal glands and send your hormones through the roof. Cortisol, in particular, can be good in small doses, but when the body is stressed, it releases excess cortisol which will halt any fat release from your body. So, chill out! See a counselor, talk to your spouse, find a support group, journal or blog- do whatever it takes to reduce the amount of stress in your life.

5) Keep on Keeping On– You may have lost a lot of weight initially, but it can’t continue that way for long, as you would starve and waste away. Weight loss slows and fluctuates which is why it can be useful to use measures like body fat and clothing to determine success. You have to give your body time to adjust. If you have a set program, try amping up the intensity or increasing your weight factors. If you stress about being in a plateau, you most certainly will stay there. Keep your chin up and keep putting forth your very best effort in each and every moment.