How Slim is Your Kitchen?

It's been proven that certain paint colors can make you hungrier, happier, more relaxed etc. 
So it would make sense to think that the layout of your kitchen can have a positive or negative effect on your health goals.

If you can check off seven of the ten questions below, you're doing great! If not, what can you change?

Keeping it Clean

Want to give the 10 Day Cleanse a try? Click here

 
This summer is like most summers, very humid and going by way too fast!
I love spending time outside going for walks, drinks, dinner, runs - you name it, I do it outside - weather permitting. 

Before and After - 10 Day Cleanse

While I don't think I have been slacking on my workouts, I am slightly more lenient on my diet.  It comes with the laid back attitude of summer. "What's one more drink?", "It's hot, I need that frozen yogurt!" It's easy to convince myself to enjoy the moment and not worry about the scale.

For the most part, that is how summer should be. It's how life should be, within reason of course.  As someone who has always struggled with her weight, I work on maintaining a balance for the sake of my sanity and waist line.

The Advocare 24 Day Challenge

 Last year I decided to switch things up a bit. I was happy with my over all fitness and health but I wanted to see some more changes.  A good friend of mine, who is also a personal trainer, had mentioned Advocare in the past.  At the time, I had dabbled in supplements here and there but never stuck to a routine other than the occasional protein shake.

To see a change, you need to make a change

With summer quickly approaching, I decided to give the Advocare 24 Day Challenge a shot. Nothing risked, nothing gained, right? I also convinced my mom to give it a try with me. The 24 Day Challenge is comprised of 2 parts. The first part is the Cleanse Phase. For the cleanse, you are given ProBiotic Restore capsules and Herbal Cleanse tablets, as well as some Spark. Spark is a yummy energy drink with "...20 vitamins, minerals and nutrients that work synergistically to provide a healthy, balanced and effective source of energy that won't overburden or over stimulate your body."

These products, in conjunction with a healthy diet and exercise, help to rid your body of waste and prepare your body to better absorb nutrients.* This isn't the kind of cleanse where you drastically reduce calories or consume only liquids - this is the beginning of a healthier lifestyle!

Other than feeling a little more tired than usual, the first 10 days were a breeze. When you  order the challenge, you're given a nutrition guide that outlines what you should be eating, your water intake and even some recipes that can be found online. Now they even offer a virtual coach!  The recommended food was more or less the same as my existing diet so I didn't have an issue adjusting my eating. My mom had a hard time with how MUCH she was supposed to be eating.  As a teacher she is used to eating when she can, which is about once during the day. She also wasn't used to drinking that much water. She was a trooper though!

The best investment is one you spend on yourself

 The second phase is the Max Phase.  Now that I primed myself for complete nutrient absorption, I was ready to burn some fat!

The Max Phase is about fueling your body in order to achieve maximum results.
During this phase you will take three products that work together to provide you with sustained energy, appetite control, core nutrition and overall wellness.

On days 11 - 24 I had the chocolate meal replacement shake as either my first or second meal of the day. I ended up eating about six times a day, which is more or less how I've continued to eat since trying this challenge.  Other than that, this wasn't really a challenge. I continued with the provided supplements, CorePlex, OmegaPlex, ProBiotic Restore.  All are provided in a pack they call MNS-3, which provided a foundational level of appetite control and energy.

While this doesn't sound like any type of cleanse I've heard of, I certainly wasn't hungry or felt deprived, I did notice I was a little more tired than usual. I allowed my body rest and minimized my workouts to about two to three times a week. My mother didn't exercise more than once a week and that was if she had time.  It seemed a little too easy to me and the scale didn't budge for me at all!
My mom would check in and say, "I'm down 2lb! How did you do?"  To be honest, I started to think I had wasted my money.  Then Day 24 Came...

Day 1 on the left,
Day 24 on the right

It wasn't until I saw the side by side that I noticed the change, most notably in my abdomen and arms!  I remember being at the gym on day 18, catching my arms in the mirror and thinking, "when did I get more definition?"
While my weight stayed the same, I clearly lost inches. I didn't think to take measurements beforehand so I don't know how many total unfortunately.

Breakfast Cookies!

Cookies for Breakfast!

This was a pantry clean out experiment that worked out nicely.  They taste better than they look, I promise.

I needed to condense the contents of my overflowing pantry and decided using up some assorted nuts, oats and chia seeds was a good start.  I always have nuts on hand. Cashew, Almonds, Walnuts - I have them all.

They provide protein and healthy fat that keeps me full & happy. Who doesn't want to be happy at breakfast. Right?

• 2 mashed bananas 
• 2c gluten free oats (I Like Bob's Red Mill)
• 1/4c coconut flour
• 2 Tbs almond milk 
• 4 dates (soaked over night)
• 1/2 c walnuts
• roughly 2Tbs liquid egg whites
• chia seeds, shredded coconut flakes, dried cranberries (as many or few as you like)

Bake at 350 degrees for about 8 a 10 min or until the edges brown.

I made a little dent while they were warm for some leftover jelly that needed a home.  I was inspired  by a recipe I saw but I would only recommend that if you're eating them right away, otherwise they got a little soggy. Enjoy!

 

Diets All Over the Place

My local Starbucks barrista was very supportive when I decided to cut out coffee for a week. She'd send me an iced green tea sweetened with Splenda (gratis) back with my coffee drinking side-kick. I don't care for Splenda, but it's the thought that counts...Point being, she was a woman looking out for another health conscious woman. 

We've all been there and we've all tried our fair share of diets. The good, the bad, the crazy. Every week I read something that contradicts something I read the week before. "Eat dairy for fat loss, wait don't eat dairy!" Do I or don't I?!

The latest craze is macro counting or IIFYM (If It Fits Your Macros).  Your "macros" being macro-nutrients; fat, carbohydrates, protein, fiber and overall caloric intake. 
You're allowed so many of each based on your age, height, weight,
activity level and fitness goals. For example my daily Macros would be::

• 155.7g of Carbs, 

• 47g of Protein

• 58.8g of Fat

• between 29-37g of Fiber 

• and an overall caloric intake of 1740 cals

To put that in perspective, a typical *New York Bagel has 64g of carbs, 10g of protein, 1g fat, 3g of fiber  and is 290 calories

All of this is similar to the Weight Watchers Point System.  Again, you're allowed so many points a day based on the above criteria and instead of tracking each marco individually, you count points. For example, that same delicious NY bagel is 8 points. Significant if you consider this is a plain bagel with nothing on it. Breakfast can add up quick if you're total allotment is 25 points.  Regardless, both have positive feedback and teach balance and portion.

This is just one of many options out there. Paleo anyone?


I take it all with a grain of salt (iodized, Himalayan or Kosher - take your pick). 

It's taken me years, but I have an idea of what works for ME.
My body won't digest or process food the same way my best friend's does
and that is ok.

I still try to educate myself on nutrition and have learned enough to know that balance is the key to life. In food, work, love and everything in between - we need balance.

Check out one of my favorite bloggers, Kris. She has a similar vantage point on dieting in general.
Young Married Chic - Thoughts On Diet

*Bagel Stats from NYC Bagel Deli
Macros calculated with IIFYM 

Good Eats :: Mexican Quinoa

My friend found this recipe on pinterest and makes it all the time.
Now I see why. It's super easy and delicious. I made mine without meat but I'm sure it would be just as delicious with ground turkey, chicken, steak or even with a piece of fish. Enjoy!

Mexican Quinoa

• 1 Cup Rinsed Quinoa (I was low on ingredients so I actually used the remaining quinoa and brown rice I had on hand. About a half cup of each give or take. It worked just as well.)

• 1 Can (15.5 oz) Black Beans. Rinsed and Drained.
• 1 Can (15.5 oz) Unsweetened Corn. Rinsed and Drained.
• 1 Can (15.5 oz) of Chicken Stock
• 1/2 Cup of Water
• 1 Tbsp of Olive Oil

•  2 Gloves of garlic. If you like more garlic, feel free to add more. I think fresh garlic is delicious but pungent and I don't like to smell like it the next day.

• Small Spanish Onion. A white onion would work too.
• *1 Tbsp of Cumin
• *1 Tbsp of Chili Powder (I like heat so please use less or omit if you don't like a kick!)
• *1 Tbsp of Adobe Seasoning 
• *1/2 Tbsp of Cayenne Pepper (Again, I like my food to bite back)
• Canned or oven roasted tomatoes.  I had leftover vine ripened tomatoes that I roasted earlier in the week so I threw them in.

I started by heating up the olive oil in my pan and adding the quinoa. I bought pre-rinsed quinoa since apparently rinsing quinoa is a thing. I don't know who has time or patience to rinse their grains but check the box before buying it to save yourself the extra effort.
I lightly toasted the quinoa over a low heat for a few minutes before adding the garlic and onion.

I then added a little bit of the chicken stock so the onions had some liquid to cook in. I threw my seasonings in, making sure to coat the onions and garlic. Once the onions were translucent, I added in the remaining stock, water and quinoa (quinoa/rice combo).

I stirred up the onion, garlic, quinoa in the liquid and brought the heat to high then I added in the beans, corn and tomatoes before I covered the pot to bring it all to a boil.

Once the mixture boiled for about 3 mins, I reduced the heat and let it simmer, stirring occasionally until the quinoa was cooked through.  All in all, it cooked for roughly 35 to 40 mins while I cleaned my kitchen and watched HGTV.

It was a one pot, super simple meal that I topped with fresh scallions and some greek yogurt!

I will definitely be adding this to my meal rotation.

Recipe adapted from A Teaspoon of Happiness