Daily Fit Tip: Hair?

Recovery has shell shocked me back almost 5 months. Although I am sticking to my diet, and VERY happy with the results of my reduction. I had no idea one could sit with no back support for more then five minutes and not have screaming pain down their shoulders, hmm. Moving along aside I have not put my running shoes on in over a month! It's odd how something that was my daily focus is now in the back of my closet. I know that if I push myself now I will pay for it later and truth be told a little break feels needed. I am holding onto my final goal and am giving myself into the new year to complete it: just eight pounds to go coffee and all.

Although I am not running on the daily I am receiving daily pop up reminders of the fit life. I subscribe to several email newsletters about what sponsored publications have to say on the getting in shape topic. One in particular I don't read too often although the subject line always tickles a little, and today it just made me give the, "huh?" face to my computer screen.

It read, "Daily Fit Tip: How To Tame Hair Frizz"

I was not aware until this morning's enlightenment that taming frizzy hair was on the daily fitness agenda! That is surely not going to help motivate me into getting back out there. As a woman I am surrounded by headlines every day shouting about the right skirt for your hips, how to make your eyelashes longer, how to eat carbs and not see them in your a**. I am sad to see that also being a woman who cares about her body and is aware of her own personal health and well being means being confronted with making my hair look better when I am pooling in sweat during a run. Food for thought as it were.

xoxo,

A vice is oh so nice.

As I saunter down the road to recovery it is getting hard to keep my head from filling up with ridiculous ideas. Like that I have gained everything back plus at least ten pounds, or that I will never get to run again. A little drama is what got me into this in the first place. I have in fact not gained anything back and I will hit the road in the next couple of weeks with my running shoes.

Another interesting part of playing in the recovery field, my diet seems to be justifying a little bit more then before. Case in point my best friend turned frenemy: coffee. We used to be so close, the mornings were all about us. Now the coffee beans sit on the other counter and although I can daydream I am not to venture to that side of the kitchen. Then a peculiar thing happened, I ordered a latte. And it was like heaven. Heaven in a cup. It was not even the best cup of coffee, but that is not the point. It had that aroma that sparked so many happy memories and as I carried my unoriginal cup of coffee around I felt a little bit more like me.

This is one vice I am not so sure I want excommunicated from my life. I am going to find a small place for it not in the everyday but every once in awhile. It could be a worse vice, like donuts.

Power of Protein

One of my favorite eating habits I have obtained is adding some sort of protein to just about everything I eat. Breakfast, lunch, dinner, and each of my snacks have a protein component. I kept hearing, "are you getting enough protein?" and my reaction was always, "why?".

Turns out protein in your diet breaks down into amino acids and glucose which is basically sugar for the body and that sugar is energy. This is different then carbohydrate energy because protein helps your body build and maintain muscle. And building muscle is a good way to burn fat in addition to cardio. I have lost a fair amount using cardio but feel even in my 6 days a week running routine my body is sticking at its current weight and look. I want to push farther and know that doing strength training is going to be my break through. I am not talking mad muscle building, rather simple core strengthening tools that don't always require weights, just resistance bands.

So eat your protein with every meal! Here is an example of a day with protein added (protein is in green):

Breakfast: Whole Grain toast with almond butter, 2 Egg whites with sauteed spinach, and fruit

Snack: Greek Yogurt with flax seed granola and honey topped with berries

Lunch: Spinach salad with almonds, black bean and brown rice burger (no bun!), fruit

Snack: Protein Bar and walnuts (make sure your protein bar has at least 10g of protein and fiber, less then 25g of carbs, and little to no sugar.

Dinner: Baked salmon with red pepper, spinach, and asparagus satuee, quinoa cooked in low-sodium veggie stock.

Post Dinner: Don't eat and let your body rest but do enjoy green tea, it helps digestion!

Happy Protein Eating!

The Skinny On: Carbs

Carbs are not your diet's enemy! Carbohydrates turn to glucose in your body, upping your blood sugar and that is essential energy. But thanks to the one hit wonder diets such as The Zone, Atkins, and well just about anything with the sub-title, "low-carb" followed by "diet" many of us trying to get thin folks have been scared into close to carb-free corners in pantries all over. I was no different. I banned all bread, pasta, rice, and cereal from my cupboards and made my room mates keep their ration on the opposite side of the kitchen. I have since let a few of these back into my life but in moderation. When letting the bread basket back into my kitchen I took some control that I had been led to believe I didn't have before. I added some time to my grocery excursions so that I could read the ingredient list of just about everything I placed in my basket. This includes bread & pasta!

A Few Bread Tips

Number 1: No white flour! Step one is finding wheat bread, but not just lonesome wheat bread, only buy Whole Wheat.

Number 2: Venture into other flours such as spelt, buckwheat, oat, or quinoa.

Number 3: Bread is a simple food. Do your body a favor and keep that simplicity and get choosy about what you eat. Ingredient lists should not be longer then maybe 5 things.

Number 4: Ration your portions and watch your toppings. Breakfast- add a single piece of toast and skip the butter. Lunch-if it's all about the sandwich try it open faced. Dinner- Skip the bread. Get full on something with more flavor.

Number 5: As calories become precious be mindful of what your bread is adding to your meal. Stay under 120 calories per slice.

Once I was more comfortable eating bread carbs I re-introduced pasta back into a few meals. Since I am anti-white flour I looked for whole wheat pasta. I have fallen in love with rigatoni whole wheat pasta because the smaller pieces cook a little nicer and are less dense. When eating pasta make it a side dish and skip the heavy sauce. Try a handful of pasta with fresh pesto.

Last use carbohydrates to your advantage. Eat more with your breakfast and eat little to none with your dinner. You need energy in the morning and will burn up all that good blood sugar through out the day. Later in the day or at night you don't need carbs. They will turn to sugar and not get used up so skip the late night snacks. If you are going to the gym up your carbohydrates, your will need the boost.

xoxo,

Martha vs. my treadmill

No Kidding Real Brownies You Can Eat

It is pouring down rain outside, not exactly the motivational weather to compliment any walk. Instead I was rummaging through a few of my favorite web hot spots today looking for inspiration and found this recipe I just had to share. I am finding that I don't have to give up baking, which has been a favorite hobby of mine for many years. I just had to learn how to substitute, what are good substitutions, and to not eat more then one at a time. This recipe needs just one alteration and introduces an ingredient you should have on your shopping list: sweet potatoes. The sweet potato is full of complex carbohydrates, protein, fiber, and vitamins B and A. Basically, eat them! Or as used in this recipe as almost a total substitute for eggs which makes for a healthier binding ingredient. Also, switch out the cup of sugar for 1/2 cup of light brown sugar! Thanks Martha.

Ingredients

• 4 tablespoons (1/2 stick) unsalted butter
• 2/3 cup natural unsweetened cocoa powder
• 1/2 cup whole-wheat pastry flour
• 1/4 teaspoon baking powder
• 1/4 teaspoon salt
• 1 cup sugar
• 2/3 cup sweet-potato puree
• 1 large egg
• 1 1/2 teaspoons vanilla extract
• 1/4 teaspoon instant coffee powder

Directions

1. Heat oven to 350 degrees. Butter an 8-inch square pan; set aside. In a medium saucepan over low heat, melt butter. Remove pan from heat, and stir in cocoa. Let cool slightly.
2. Meanwhile, in a small bowl, whisk together flour, baking powder, and salt.
3. Stir in sugar and sweet-potato puree, then egg. In a small bowl, stir together vanilla and coffee until coffee is dissolved; add to cocoa mixture.
4. Add flour mixture to cocoa mixture and stir until no traces of flour remain. Spoon into prepared pan; smooth the top. Bake until surface of brownies looks barely dry and an inserted knife comes out with a few moist crumbs, about 20 minutes. Cool to room temperature before serving.

Happy Healthy Baking,

Andrea

64,000 Question

What is the secret? Eating is the secret!

Abstaining from food is not the way down to your next jean size. Consistency and creating a new habit take time to get used to but these two things will serve you in the long run. In just recently having surgery I have not been able to be more active then a casual walk a day for the past week and will not be wearing my running shoes for another month. Exercise was one of my losing weight keys and now I am a bit worried without it, except that I have my eating down. Whether it is three meals at the same time every day or six keep it similar. I could say watch what you eat, but what should you watch for? If I am in doubt I think about what I have eaten that day already: bread, cheese or coffee? Skip the afternoon latte and scone and grab that apple or protein bar. Whole foods are packed with energy not derived from corn syrup so your body may actually get some use of them. Don't skip a snack, eat a heavier breakfast then dinner, and lay off the midnight toast. Eat your way into happiness, seriously.

xoxo,

B-Day plus three

Well, my breast reduction surgery was Tuesday and I am in day three of my recovery. It is going great! The pain is minimal. The drugs they pumped into me on the operating table are still finding there way out of my body. My anti-inflammatory diet has come in handy in the past week and swelling was little to not existent. In the end my surgeon removed just over 1.3 pounds total. That is a lot to have just be gone! It took me from that E cup to about a C cup. I am still in a little bit of shock that this is really all happening but I will wrap my head around it eventually. In the meantime I can't run (darn!) and get to eat some comfort foods like bagels. But not forever, it is back to my anti-inflammatory way and long walks the start of next week. Oh and I can see my feet now when I look down! It is glorious. Thanks for all the support. Once I get to shower again I will bring myself out into public. Photos soon!

peace and love,

Andrea