When You hear the word diet, what thoughts come to mind?
Calorie cutting, fat-free, cardboard food choices, stressful, restriction, etc … why is that we as a society are constantly placing negative recourse on eating “healthy”?
Here are some startling statistics on dieting as a nation:
#1 20 million is the annual revenue of the U.S. weight-loss industry, including diet books, diet drugs and weight-loss surgeries.
#2 108 million is the number of people on diets in the United States. Dieters typically make four to five attempts per year.
#3 85% of customers consuming weight-loss products and services who are female.
#4 220,000 is the number of people with morbid obesity in the United States who had bariatric surgery in 2009.
#5 550,000 to 3 million is the average salaries paid to celebrity endorsers of major weight-loss programs.
So as you can see from these stats … there is a strategic method to the diet mayhem! So don’t fret you are not crazy you are information overload with so many options you become exhausted just thinking about it.
So what do you do?
First, KISS (keep it simple stupid) it!!! Eating is simple NOT EASY … finding a balance and not using negative incentives to drive you.
Start to view food as fuel. View food as fuel for your body. If you eat good protein, veggies, and fats.
Just think the more food we consume from the earth and the less food we consume from a box = success.
Use the 80/20 rule or the 70/30 rule.For example, if you eat 21 meals in a week, make sure 17 to 18 meals contain a protein, carb, and good fat then have fun with the other 3 to 4 meals. Now having fun is not a “cheat” meal or an excuse for gluttony it is a meal that you enjoy and it doesn’t even mean it can’t be a protein carb, or fat! For example our fun meals ar on friday night and sunday morning. This doesn’t mean they are “bad”, it means I get to put thought, love, and time into it.
This week our fun was friday night Wings and Sweet potato fries ..
Then today I made my pumpkin pancakes ( I will put the recipe on the blog on Tomorrow), bacon, and eggs over easy topped with avocado.
If you want a treat make it a trip. Chris and I like to make an adventure and have “fun” with our treats. For example, if we go to an Ice Cream Shop … I get to pick what I think Chris would like off the menu and surprise him. It’s just a little fun thing we do and then we sit outside and chat.
So what I am saying is don’t just eat it food to eat it .. eat with thought and purpose. Create a positive environment around food and use it to heal the body, fuel the body, and energize the body!
October is Breast Cancer Awareness Month. There are so many wonderful charities, products, and community gatherings but which ones are the best?
Here is a great article from Yahoo on great products that truly benefit Breast Cancer ..
Which items are favorite on your list?
I love creating foods that don’t sound like they would be a good match and end up tasting amazing! If you like the sweet and salty mix then this recipe is definitely one to put on your list to try!
1 lb chicken or turkey tenders
5 slices of bacon cut in half
2 jalapeños, thinly sliced lengthwise
½ small pineapple, cut into long chunks
¼ c. Gluten Free Thai Peanut Sauce
Preheat the oven to 350°.
Place the chicken or turkey breasts into even strips on a baking sheet. Top each piece with a wedge of fresh pineapple and a thin slice of jalapeño. Wrap with a half slice on bacon and place a tooth pick to keep it all together.
Repeat until all chicken is wrapped. Brush each piece of chicken with Thai peanut sauce.
Bake at 350° for 25-30 minutes or until the chicken is cooked through (no pink).
There are so many joys that coffee bring to people each and everyday! More than 50% of Americans consume this coffee everyday and of those people 50% drink at least 3 cups a day. With coffee shops lurking every where you turn, how can we enjoy and still stay healthy
Here are the some tips and tricks to make your coffee phenomenal and still be healthy all at the same time.
# 1 Spice it Up –
Adding to cinnamon to your coffee is the perfect treat for all sugar lovers!
Cinnamon is a great substitute for sugar because it is naturally void of calories, and it has a slew of wonderful health benefits.
Besides being tasty, cinnamon can improve your bad cholesterol levels, regulate blood sugar levels, kill sugar cravings, protect your teeth and gums from bacteria, and improve circulation.
# 2 Add coconut milk
These are great tools for those of you who love some extra taste for their caffeine fix. You may have never checked, but your creamer and the flavored creamer bottles that you keep in your fridge can be LOADED with calories, sugar, artificial ingredients, and high fructose corn syrup. All additives that spell “disaster” for your hormones, digestion, and overall health.
Try adding 1-2 tablespoons of unsweetened coconut milk or almond milk to give your coffee smoother flavor and texture. My personal favorite is a brand is This one …
# 3 Ice It!
Some of you just don’t like drinking hot beverages, and want something a little more refreshing. Give iced coffee a try. Turn your coffee pot off so it can cool down. Then pour over ice, throw in some of your new, added flavors and you will have the perfect treat. You can also put extra coffee in the fridge and use it for ice coffee in a pinch.
4. Add Some Cocoa to Your Coffee
Cocoa is loaded with antioxidants and associated with all sorts of health benefits, including a reduced risk of heart disease and it is delicious. Pair this with some full fat canned coconut milk and you will have a mocha lover’s dream!
Enjoy your coffee even more now and don’t feel bad about it!
So lately I have been obsessed with cauliflower! I literally could eat a whole stock in one sitting. My husband was making fun of me recently, he said ” You are looking at that cauliflower like it’s a big piece of chocolate cake”.
I love love love cauliflower and I want you to share the same love as I do.
Here is a great recipe for you in case you have not found that same passion for cauliflower that I have; this will put you on the way.
I have made this for families I have prepared food for and my own family as well and it was a hit 100% of the time.
1 head of cauliflower or 2 bags of prepackaged cauliflower
2-3 cloves of garlic ( I prefer 3)
1/4 cup of olive oil
2 tablespoons of pesto
1/2 teaspoon of pepper
1/4 cup of sun-dried tomatoes
1/4 cup of parmesan cheese
Heat oven to 450 degrees.
Combine cauliflower and garlic in a large bowl. Drizzle with olive oil, pesto, pepper, and sun-dried tomatoes.
Transfer onto a baking sheet and bake for 20 minutes. Take out of the oven and top with cheese and then bake for another 5 to 10 until cheese is melted and cauliflower is lightly browned.
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I am always in search of finding great quotes, sayings, and great positive mantras to keep my focused and stay positive. There is so much to be thankful and grateful in life. If we continue to keep those small pieces of positivity in our view it is amazing how much better we will feel.
Here is a great quote that I came across recently.
These words are so powerful and really have a lot of meaning for me in my life! Sometimes it is in the power of such a small phrase that can cause big impacts!
We are taught our whole like to “Eat Your Veggies” But what if the veggies we are eating are actually hurting us … not helping?
Corn was the biggest offender — people who ate it regularly gained an average of two pounds over four years.
Starchy vegetables have a high glycemic index, which can raise your body’s blood glucose.
Higher Sugars in your blood stream causes
When your blood glucose levels increase, your pancreas secrets insulin to bring down your blood sugar, he explains. This can result in a sharp drop in your blood glucose levels a few hours after eating, leaving you with stronger feelings of hunger more quickly than if you had eaten foods with a lower glycemic index.
Vegetables and Fruits that cause weight gain:
- Dried Fruits
- Pineapple, Papaya, Mango
Fruits and vegetables that help with weight loss:
Now I am not saying go for a Snickers instead of pineapple just focus on eating the good quality vegetables and fruits for the majority of your meals!
Breakfast is one of the easiest meals to skip, but with this delicious easy recipe you will be eager to make your breakfast and you won’t skip it!
1/3 cup cashew milk or full fat coconut milk
1/2 whole apple chunks (I love gala)
1/2 Tbsp grade B Maple Syrup
1/3 cup of egg whites
1/4 cup of raw pecans
Mix the milk, apple sauce and egg whites, whisk together thoroughly.
Add chopped apple.
Either simmer for 3-5 minutes while stirring constantly or microwave for 1 minute, stir thoroughly, microwave for additional 45 seconds
Add cinnamon and maple syrup
Top with Pecans
Are you looking to try something different with your pumpkins this year?
Here are 5 wonderful things you can do with pumpkins that not only benefit you, but are tasty too….
Pumpkin Puree Face Mask:
1/2 cup fresh pumpkin puree
2 teaspoon coconut oil
1 teaspoon honey
2 teaspoon apple cider vinegar
Purée the fresh pumpkin puree and egg. Next stir in melted coconut oil and the honey. Last mix in the apple cider vinegar until it is paste like. Apply the mask, leaving it on for 15-20 minutes, depending on your skin sensitivity. Rinse with cool water and moisturize as usual.
Pumpkin Pie Martini:
6 ounces potato vodka
2 cups full fat coconut milk
1/3 cup canned pumpkin, unsweetened
1/3 cup honey
½ teaspoon vanilla extract
1 teaspoon pumpkin pie spice
1 cup ice cubes
Add the vodka, coconut milk, pumpkin, honey, vanilla, pumpkin pie spice, and ice cubes to a blender. Blend on high until smooth.
Pumpkin Pie Protein Bites – These are delicious little snacks that will be perfect for your sweet tooth and your goals.
1 medium pumpkin
1 tablespoon melted coconut oil (or extra virgin olive oil)
Preheat the oven to 250°F. Cut off top 3 to 4 inches of pumpkin; scoop out seeds onto a clean work surface. Discard stringy fiber from seeds along with any seeds that are split or cracked, and then transfer to a strainer and rinse well. (You should have about 2 cups of seeds.)
Bring a medium pot of water to a boil. Add seeds, lower heat and boil gently for 10 minutes. Drain well then transfer to a paper towel-lined tray and pat dry.
Transfer seeds to a medium bowl, toss with oil and spread out in a single layer on a large baking sheet. Roast seeds, stirring every 10 minutes or so, until just crisp and golden brown, about 1 hour total. (They will become crispier as they cool.) Set aside to let cool completely.
For spicy pumpkin seeds, mix 1/2 teaspoon each garlic salt, cumin, coriander and cardamom with seeds and oil before roasting. For sweet pumpkin seeds, mix 1 teaspoon each ground cinnamon, cloves and ginger with seeds and oil before roasting.
Turn it into Dinner:
Pumpkin Chili is the perfect compliment to America’s leading comfort food! It is also a great way to use some pumpkin during the season.
I love taco Tuesday! So what better way to celebrate than with this delicious treat!
It tastes amazing and even better as leftovers; if you can control your self to have some!