Coconut Milk Turmeric Tea (Anti-Inflammatory and Pain-Killing Tea)

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This sweet, coconut milk-tea is filling and delicious, but it's packing a much bigger (and healthier) punch. 

Turmeric is the queen of spice, and it is known for its anti-inflammatory and pain-killing properties. I have been having some problems with my jaw lately, and after some research, I read that one of my best bets to add natural medicine (trust me, I'm already trying other things) was turmeric.

I read a few recipes for turmeric in hot water, turmeric in milk, etc. The hot water was a little bland and I didn't want to consume that much milk because I generally don't drink dairy. So, I spotted a can of coconut milk in my fridge that was waiting to be used in some chicken curry, and suddenly this recipe was born.

This tea is a warm and comforting drink in the morning or evening. If you have any issues with inflammation, arthritis, or pain, it may help alleviate some of those symptoms due to the turmeric. Additionally, because it contains ginger, it may help with stomach and digestion problems. Throw in that cinnamon and you're helping your body regulate your blood sugar.

Seems like a killer combo to me. Or... make that the opposite of killer (because it's so darn good for you).


Coconut Turmeric Tea
Ingredients:

• 1 can coconut milk
• 1/2 can of water
• 1 1/2 teaspoon turmeric powder or ground turmeric
• 1 teaspoon cinnamon
• 1 dash of black pepper (optional - does not significantly alter the flavor and is said to increase your body's absorption of the turmeric)
• 1 small piece of ginger or 1/4 tsp ginger powder
• 1/2 tbsp stevia or 1 tbsp honey

Directions:

1. Combine all ingredients in a vitamix or blender and mix until smooth (optional - if you skip this step, simply whisk ingredients together and follow the remaining directions, then strain like tea at the end to filter out any pieces)
    
2. Pour into a small saucepan. Bring to a boil, then reduce heat and simmer on very low heat for 20 minutes. You will need to watch this at the beginning, because it can foam up and overflow if you do not reduce the heat fast enough!
   

Notes: 

1. If you use a blender, be sure to clean it immediately after use. Turmeric has a bright yellow/orange color which can coat your blender. If you do forget to clean it and end up with a bright highlighter blender, I am told by Diane that you can run dish soap and vinegar through it a few times to remove it.

Easy Green Juice

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This week, I needed some vitamins and a little detox. I've been having some weird muscle inflammation around my jaw, so I am hoping some good old fashioned nutrients will solve the problem.

Fingers crossed.

Juicing has become one of my favorite rituals when I can tell my body is in need of some nutrients. It's definitely a process - rinse and wash the vegetables, put them through the juicer, can the juice, and wash the juicer (ugh. my least favorite part of anything ever). 

If you don't have a juicer, don't fret. You can make this in a high powered blender. Blend all of the ingredients together, using a tamper to push things down. Add a bit of water if you need to, but it will slightly dilute the flavor. Once you're done, either drink it as a smoothie (if you're doing it this way, be sure to remove the apple cores) or filter through cheesecloth or a fine mesh strainer.

Easy Green Juice
Servings: 2
Ingredients:

• 1 cucumber
• 2 green apples
• 2 handfulls kale
• juice from 1 lemon
• 1 head romaine
• 1 tbsp ginger

Directions:

1. Rinse and juice all ingredients. If you are using a blender, blend well and then strain pulp.

Easy Skinny Margarita

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Ever since my first trip to a local taco joint (Donkey Taqueria), I've been thinking about getting my marg on. I had a delicious, hot pink "prickly pear" margarita, and it has plagued me ever since.

In a good way.

Recently, when we had an at-home taco night, I decided it was time. Prickly pears were nowhere to be found, but I did manage to throw together something simple, healthy, and perfect for taco night.

In case you needed any more convincing, here's why you should make this margarita instead of buying store-bought mix:

• WAY LESS SUGAR. Store-bought margarita mix has 30-50 grams of sugar per glass. If you are using stevia or a sugar substitute and following this recipe, you will ring in at about 1.1grams. That means a much lower risk of waking up with a headache or getting the munchies after your second glass.
• WAY LESS CALORIES. It's hard to beat a 74 calorie cocktail. In this recipe, the calories come from the tequila itself (64 calories per shot), and the lime (10 calories per half-lime). That's it. (Note: I'm not trying to get you to count calories here, but when you make the comparison, a 300 calorie frozen margarita becomes more difficult to justify - especially if you're drinking more than one!)
• IT IS SO EASY. No blender needed. Nothing fancy required. Once you have everything out, you can throw it together in 60 seconds. Seriously, though. Try it.

Easy Skinny Margarita

Servings: 1 Per Recipe
Calories Per Serving: 74 calories

Ingredients:

• Ice
• 1 shot Tequila (I used the equivalent of 1 shot per drink, because I was prepping these in short rocks glasses - and I consume drinks rather quickly, so I try not to overload each of them with booze. If you like your margs very strong, feel free to bump that up to 1.5. And, if you are making these in a highball glass, go with somewhere in between 1 and 2 shots.)
• Juice from 1/2 Lime + 1 Lime wedge (I used the juice from 1/2 lime, plus an extra wedge to garnish, for each drink. Feel free to adjust as needed for your preferences)
• 1 tsp Stevia Syrup or 1 pack Sugar/Sugar Substitute (You can use any sugar or sugar substitute here. I used liquid stevia drops, which require about 1 tsp. If you use sugar or a granulated stevia/substitute, use one pack)
• Sparkling Water (I have used regular sparkling water, as well as cherry-lime La Croix, so feel free to experiment with anything bubbly and unflavored or mildly flavored here)

Directions:

1. Fill glass with ice. 
2. Pour tequila over the ice
3. Squeeze lime juice into the cup.
4. Add sugar substitute.
5. Top with sparkling water, stir, and serve with garnish.

The Truth About Oil Pulling

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If you've been on Facebook or Pinterest lately, you've probably heard about oil pulling. As usual, I figured I would jump on the trend early so I could decide how I felt about it...

The verdict? I love it. I first tried it after reading Wellness Mama's post and have tried to do it every day since. I do think I am seeing some whitening of my teeth, my mouth feels cleaner, and honestly, it is just fun. I have noticed that I get excited to do it, which to me is a sign that my body knows it is doing good things.

I do think the name is kind of deceiving. I get that it is supposed to 'pull' bacteria etc from your mouth, but I would really rather call it 'Oil Swishing,' since that is what it is. You're basically just swishing coconut oil (or another oil) around in your mouth, then spitting it out. Simple as pie... just a little less delicious.

The Oil Pulling Process: 

• You take about 1-2 teaspoons of vegetable oil - typically coconut oil, which is usually a solid at room temperature, but you can also use olive or sesame - and put it in your mouth. 
• Let it melt (or, if you're impatient like me, chew it for a second and it will melt quickly) and then swish it around for as long as you can, up to 20 minutes.
• Then, spit it out. DO NOT SWALLOW IT! It is removing junk from your mouth, gums, and teeth, so swallowing that will partially defeat the purpose.
• Rinse well and brush your teeth afterward.

 

Tips for Oil Pulling, Based on My Personal Experience:

• You don't have to start out with 20 minutes your first time! It might be difficult to do, and honestly, your mouth muscles aren't used to swishing oil around for that long at once, so it might get tiring anyway. Try starting with 5 minutes, or as long as you can go at first, and work up from there.
• Do it while you are working on something that will distract you. Watching TV? Cooking dinner?  Writing a paper? Whatever it is, find something to preoccupy you. Trust me, it will go by much faster.
• It helps me to set a stopwatch once I put it in my mouth so that I can keep checking to see how far I've gotten. Also, then I don't have to try to remember what time I started at!

Working on book querying while I swish!

Set a timer - Made it to 20 minutes exactly!

How Does It Work (in totally non scientific terms):

• First, the oil mixes with your saliva and absorbs the toxins (bad guys) from your saliva. Then, as the oil is swished around and comes into contact with your mouth, gums, tongue, and teeth, it continues to absorb toxins. Then, it is spit out (with the toxins in it) before the toxins can be reabsorbed. Typically, by the time it has absorbed toxins, it comes out as thick and opaque, sometimes even white. (unless you just ate chocolate beforehand in which case that stuff is gon' be brownnnn - been there, done that)
• Because so much of our holistic health is related to our oral health, many believe that this process also serves to improve health in the rest of the body (see below for specific benefits).

What Are the Benefits: 

According to Food Matters, Oil pulling is "an ancient Ayurvedic remedy for oral health and detoxification. It involves the use of pure oils as agents for pulling harmful bacteria, fungus, and other organisms out of the mouth, teeth, gums and even throat" (Food Matters: The Habit That Can Transform Your Health). Reported benefits are as follows.

• whitens teeth naturally, without damaging enamel
• strengthens your teeth and gums
• helps prevent bad breath by removing bacteria and fungus from the mouth
• helps prevent diseases of the gums and mouth, such as cavities and gingivitus
• helps prevent dryness of the mouth and lips
• migrane headache relief
• correcting hormone imbalances
• reducing inflammation or arthritis
• reduces eczema
• supports kidney function
• may reduce sinus congestion
• reduces insomnia
• reduces pain
• detoxifies the body
• reduces hangovers
• is fun!

WHAT ABOUT YOU?

• Have you tried it?
• What's your verdict?
• Any tips I am missing? Share!

30 Days

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Starting this post with a confession: on Wednesday, while I was getting some work done, I watched Frozen. And I actually cried a little. Clearly I am still a child.

Moving on: It's time for a dietary change. My husband and I generally eat what I would consider to be a "somewhat Paleo" diet. We try to follow the rules, but sometimes break them in favor of a burger bun, peanut butter, or a slice of chocolate cake.

Well, what started out as a "sometimes" break turned into a "most of the time" break lately. We've been all over the place between Chicago, Florida, and Boyne for skiing, so habits have been broken and lots of exceptions have been made, and we are just not cool with continuing it.

So, we've decided to suck it up and go full-on Paleo for the month of March. When I say "we," I mean that I decided and managed to convince my husband to jump on the bandwagon. Finally using my persuasion powers for good. Somebody get this millennial a prize, stat.

For those of you who are not familiar with what the Paleo diet includes, here is a super short and not at all comprehensive rundown: focus on lean proteins, fruits and vegetables, and healthy oils and fats while reducing consumption of grains, sugars, and processed foods. That means you can basically say yes to all meats (though we are trying to find only grass-fed, local, hormone-free meat... that in itself could be a full time job), and butters you want.

Fried eggs, sriracha, cilantro, pickled cabbage, and smoked salmon

I will miss (because I'm a list person):

• peanut butter
• quinoa 
• tortillas
• champagne, old fashioneds, beer
• pop chips
• dessert of almost any kind (I am planning to paleo-ify a few desserts, but let's be real, it won't be the same without dairy, flour, or sugar...)

Fried egg, bacon, more bacon, and ketchup

Cedar plank roasted salmon over cauliflower mash, with mango and mint chutney and a butter sauce

So far: 

• I have to say, so far, paleo is pretty freaking delicious. I am using it as an excuse to eat bacon, eggs, like all the time.
• But, my husband is hungry like all the time. Okay, maybe not all the time, but he definitely keeps complaining about not feeling full enough at the end of the day. He is eating three big meat heavy meals, but is used to having protein bars in between (did I mention he is a huge 6'7 man? needs a lot of fuel). Anyone who has done paleo able to weigh in on (1) whether that is normal, and (2) advice to feel more full? Dude doesn't like nuts, so that's a major obstacle because those are a big paleo snack.
• Bacon. That is all.
• I am not paying much attention to caloric intake. Earlier this year, I read Primal Blueprint, which advocates a mostly paleo diet, and explains that if you are eating mostly fats and proteins, your body will communicate effectively with you about how much to eat, and it will be more effective at burning that fuel once ingested. Short summary of that? You can eat as much as your body feels like. Alright alright alright.

Image via Yahoo Shine

WHAT ABOUT YOU?

• Have you ever gone paleo? Do you have any tips? My husband says he is always hungry and wants more meat. Is this normal?
• Have you done anything similar to paleo? Like Whole 30?
• How much would would a wood chuck chuck if a wood chuck could chuck wood? Just making sure you're still paying attention ;)

What I Ate Wednesday

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My second What-I-Ate-Wednesday post, and looking back on last week's, I am proud to say that this time consists of much less lazy meals! By that, I mean that I have now graduated to making my own lunch (which I typically do but lately these posts are not showing it!). Success! Cue the graduation song. Thanks, Vitamin C.

What I Ate Wednesday via Peas & Crayons

I woke up at 5:30 am to hit the gym, so my first order of business was to get some motivation in me!  I just can't do coffee at 5:30 am, and I have found that if I drink coffee right before working out, it dries me out and I have an awful, dehydrated, shaky workout. So, I had a splash of Mio in a bottle of water, which I chugged before heading to my the gym for a 40 minute run and 20 minute weight session.

Once I got to work, I had a Quest Bar (cookie dough... yes! don't ever leave me!), a packet of vitamins I DIYed (why is it so hard for me to get these down? sorry for the gagging noises, coworkers), and some chinese herbal tea. The Quest Bar is obviously the star of this show.

When lunch rolled around, I had a cup of 3 bean lean beef chili (YUM! Recipe here), a small salad with spinach, onion, red pepper, and feta, and a skin detox tea. The combination of chili and salad really hit the spot and kept me full for quite a while, and the fruity tea was a good flavor to offset the chili.

By the time I got home for dinner, I was starving. I had been running around all day and was in need of some serious fuel. I was hungry enough that I didn't even feel like I had the energy to cook (read: lazy), so I was easily swayed when my husband suggested that we eat out.

I had steak tacos (above) with avocado, black beans, lettuce, and tomatoes, on a corn tortilla. I also had a glass of vodka soda with 3 lemon wedges. Probably not the wisest (or healthiest) decision, but it hit the spot!

WHAT ABOUT YOU?

• What decisions do you sometimes make that are not wise or healthy?
• Do you always have coffee in the morning? How do you perk up for an early workout?

Post-Juice Cleanse Wisdom

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The Three-Day Cleanse I just did has really increased my awareness of my body and its needs. I didn't realize it during the cleanse, itself, but it became readily apparent on my first day without it. Here's the story.


I'm not hungry for as much at once.

• How I learned: For breakfast, I started with one banana and two tablespoons of PB2 Powdered Peanut Butter. I had read that you shouldn't add nuts back in immediately, but my body really wanted it, so I listened. I had roasted a bunch of veggies the night before and was pumped to eat them, but once I finished my banana, I realized I was no longer hungry, so I packed up my veggies and some fruit and brought it all to work. 

Coffee isn't that great.

• My first attempt: I tried to have some coffee with breakfast. I'm trying to stay away from dairy (very hard for a cheese lover), so I just added a few drops of Vanilla Stevia to black coffee. I tried a sip and "icked" out loud. Not for me. I just didn't like the flavor all of a sudden, so I didn't drink it.
• My second attempt: A few hours later, I wanted to try again. I decided to try a Tall Soy Latte from Starbucks. It was definitely delicious and easy to get down... But, a few hours later, I found myself craving my juices from the past few days, and I realized I wished I had done a juice instead of coffee. Maybe I need to start juicing in the morning and bringing it to work as a pick me up?
• What my body told me: I took my juice cravings as an indicator that my body wanted the nutrients it had gotten used to receiving on such a regular basis. This was actually really encouraging to me, because it made me realize how seriously my body takes everything I put into it. Apparently soy milk and caffeine do not count as a quality snack (though it did wake me up). Big surprise there... not.

My body is talking to me... about sodium.

• How I used to feel about sodium: I generally try to stay away from high sodium soups and such, and try not to add salt to my cooking, but other than that, I haven't had a history of looking up sodium counts. 
• What my body's saying about sodium: I had been planning on a quinoa bowl from Protein Bar for lunch, but for some reason the thought of it was making me uneasy. I figured there was something about it that my body knew was wrong for me, so I looked up the stats. Turns out, their menu is fairly high in Sodium (like 40% of the recommended sodium intake for someone on a 2,000 calorie diet... which means even more than 40% for a tiny person).

The moral of the story?

MY BODY WANTS HEALTHY THINGS IN APPROPRIATE PORTION SIZES! It's like the cleanse was a functional "re-set" button on my nutritional habits and now all I crave are healthy items. Let's see how long I can ride this baby out...

Peeled Juice Cleanse: Day 1

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**In case you missed it, I'm doing a 3 day Juice Cleanse from Peeled Chicago. Read about why I'm doing it and what it entails here. **

Juice Cleanse Day 1

Juice Cleanse Day 2

Juice Cleanse Day 3

Day one. Since my cleanse was starting and vigorous cardio or weights is discouraged, I got up early for a Pilates class. I don't plan on working out the rest of the days, but I really love this class and figured it wasn't too intense so I could try it out. By the time I got home, I was pretty hungry and really excited to try my first juice.



Juice 1: The Green Lantern 
"Green means go. Start each day of your Peeled Cleanse with our signature green juice. Cold pressed with chlorophyll rich romaine lettuce, young spinach leaves, vitamin C-rich cucumber, iron packed parsley, the alkalizing qualities of celery stalks and fresh lemon, immune boosting ginger root and naturally sweet organic green apples -- this is the most important drink of the Peeled cleanse program. A multi-vitamin and the combined nutrients of 5 full servings of fruits and vegetables in just one 16-oz drink." 

At almost exactly 8am, I popped open the first drink. I have read that some people don't really like this one, but, to be honest, I kind of enjoyed it. It definitely tastes "green" (there's a lot of parsley flavor in there), but there is some really yummy spice to it. I finished it pretty quickly and felt very satisfied. Thumbs up.

After the Green Lantern and before my next juiced drink, I had a cup of water with a splash of Apple Cider Vinegar (allowed... I think?) and a cup of Green Tea (definitely allowed). I'm a semi regular coffee drinker (I drink it 3-4 times a week but if I'm in a rush, I skip it and have no problems), so the warm green tea simulated the comfort and ritual of drinking coffee. I also drink green tea on the regular at work so it wasn't a huge departure from normal life.



Juice 2: Haute Lemonade
"Continue to further alkalize your system with our spicy Peeled cayenne lemonade - a tart and energizing twist on an everyday classic. Naturally sweetened with organic agave nectar and grade A maple syrup, our lemonade works to further cleanse the intestinal walls of the digestive track and increase the alkalinity of the blood and water in our bodies. Lemons diminish the oxidative effects of free-radicals."

I was really looking forward to this one, and pretty much counted down the minutes until 10am, when I cracked it open. I'd heard a lot of good things about Haute Lemonade, plus, sometimes I make my own water with lemon and cayenne, so I figured I would like it. The first sip was VERY strong, and at first I worried that my expectations would be wrong. But, when I continued drinking, I loved it. Beats the Green Lantern, which I also liked, so... Thumbs up.

I then proceeded to down ANOTHER cup of Green Tea. I felt like I was still half asleep for some reason. As I mentioned, I only drink coffee about 3-4 days per week, so I'm definitely not in the situation where missing a morning of coffee gives me any issues... so I'm not sure what exactly was causing my issues.



Juice 3: Maroon Five
"This maroon concoction will leave you feeling renewed and refreshed. The betacyanin of the beets and carrots are natural anti-cancer agents, while the juice itself acts as a diuretic. Beet juice along with the lemon and ginger aids in elimination of excess fluid from the system while this sweet kick gives you energy. Antioxidants stream straight into your blood stream, liver and for continued detoxification and furthered alkalinity."

Just after noon, I grabbed my third juice and headed over to State Street on my "lunch" to pick up a gift. It was a lunch-on-the-go, so having a pre-juiced option was really nice. I started thinking that, once I get a juicer (one of many things on my wedding registry that I want to buy now but am forcing myself to wait for), I should pre-juice some lunches and do it on the go.

Of all the cleanse juices, I was most worried about the Maroon 5. No, not because it's named after a screechy pop band, but because it sounds weird (beets? carrots? iffy). Plus, it's red and looks like TruBlood. Truth be told, I actually ended up loving it. I think for now I'll place it in between Haute Lemonade and Green Lantern.



Juice 4: Green Lantern 
"Return to green, Your body has officially undergone the first series of the Peeled cleanse - returning to your green drink is your body's opportunity to absorb the greatest quantity of nutrients available in this drink. The further we cleanse, the more easily healthy whole foods integrate with our system. This drink will provide you with improved energy and alertness - a perfect boost for mid-afternoon!"

At 2pm, I opened my fourth juice. I had a class at work this afternoon, so I casually brought the juice to my class and popped it open, like clockwork, right at the two hour mark. I enjoyed it just as much as I did in the morning, and honestly, it was kind of fun to watch people around me trying to figure out what the heck I was drinking.



Juice 5: Maroon Five
"Your vitamin-rich beet, carrot, apple-based juice returns as your fifth drink to refresh and re-vitalize your system. The vitamins continue with a kick to keep your day of detoxifying strong!"

At 4pm, while still in my class, I slipped out to the fridge and grabbed by next Maroon 5. Loved this yet again. I was actually craving it (since I knew it was up next) by the time 4:00 rolled around. I was a little cranky because this is usually the time of day I start thinking about what I should make for dinner. All I wanted was some freaking crunch.

Also, no picture on this, but the Maroon 5 seriously turned my teeth red. I didn't notice this until I saw myself in my desk mirror as I was talking. #OOPS

Juice 6: Cashew Milk

"You did it! Your blood and body are running on high. Brimming with the nutrients introduced throughout the day. This is your body's energy in its most natural state. Listen to it and relax into our deceptively decadent cashew milk - a creamy protein rich smoothie full of healthy lignans and vitamin E. This is the perfect nightcap to a day of healthy "drinking." Your belly and mind will thank you for this gentle and most welcome indulgence. The combined scent and taste of sweet and spice work to comfort the senses and prepare the body for a good night's sleep."

When I got home from work, I was really tired. I just wanted to curl up on the couch and watch something mindless (Sex and the City? Friends?) and go to bed. I finally opened my Cashew Milk at about 6:30.

I was really looking forward to something creamy... but, to be honest, I just wanted a freaking bagel. And I don't ever really eat or crave bagels. I just wanted something to chew on, something crunchy. Bagels, Pita Chips, Sun Chips, Fries... Any of it would have put me over the moon. On top of that, I made my fiance dinner (chicken breast with cheesy quinoa) and I really wanted some of the Quinoa, just because I made it so darn cheesy (why did I do that to myself?! ah!). But, I made it through and ended up loving the Cashew Milk. It's very rich and I think the fats and proteins were just what my body needed.

Another tempting issue? My order from Vitacost came in, which included CORE ProBars, Quest Bars, PowerCrunch bars, and KIND bars. I opened them all up to put into little bags for my fiance so they are pre-combined and he just has to grab a bag... but it was so hard not to try one of the Quest bars and KIND bars. Serious self control.

Overall:

I am feeling... Excited, physically confused, very very cold.

Still pretty excited. I don't think my system started realizing it was a cleanse until the evening. My fiance told me that my eyes looked like I was getting sick, so I'm guessing my body was starting to struggle from some kinds of withdrawal. Also, starting around lunch time, I have been extremely cold and wearing multiple layers of sweaters, jackets, and blankets.

I am craving... Something to chew on. 

Physical side effects... Just very tired.

More tomorrow!

How Halloween Can (Not) Ruin Your Nutrition Plan

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Notice I didn't say diet. I said nutrition plan. Why? Because diet is an bad word, my friends! . People who are on "diets" tend to fail. Diets are temporary (diamonds nutrition plans are forever).

I digressed. Here comes Halloween. Halloween. HALLOWEEN! Everyone hail to the pumpkin song.

FitSugar recently put together a poster of how much of each candy you can have for 100 calories. Check it out...

Image Source

Looking for some healthier alternatives? Check these out...

Eyeball Appetizers

Halloween Web Cookies

Here's hoping you have a wonderful Halloween! Stuck in the spirit and want some more Halloween goodness? Check out my Halloween Costume and tips for Effie Trinket and Seneca Crane, or this Halloween round up!

P.S. Here's a Halloween video for you!

Grocery Shopping For Health

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Don't forget to hashtag your next shopping trip! Tweet, Facebook, or Instagram a picture of your basket with the hashtag #inmycart.

Before you go, check out this post on Grocery Shopping for Health. It's a static post (so I can easily update it with more information in the future), but here's the link!

The Olympic Challenge - Exercise While You Watch the Olympics

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I'm a big fan of multi-tasking. I love hopping on the stationary bike with a good book... ellipticising with an episode or two of Friends or Keeping Up With The Kardashians... and doing ab exercises while watching an episode of Girls or Weeds. I'm also known to workout all the time while watching any TV show. And it always works quite well.

So when I was watching the Olympics last night, it dawned on me that, if I can get a great workout while watching the Kardashians stuff their faces at a fancy restaurant, watching Joey eat pizza, or watching any of the numerous illicit acts in Girls and Weeds, a workout during the Olympics would take the cake. After all, what inspires a workout more than watching the world's top physical specimens compete for gold?

Plus, it gives you an excuse to watch more Olympics. :)


P.S. Don't forget to Pin it, share it, stumble it, and get your friends in on the action!


The Olympic Challenge: If this... then that...
  
If you hear a buzzer.... then do 10 jumping jacks as fast as you can (hurry and get them in so you don't miss anything!).

If someone false starts... then do jumping jacks until they sort out the mess and start the REAL race (and then you'll have to do 10 jumping jacks when you hear the buzzer!).

If an athlete's parents or spouse is shown in the crowd... then do 20 crunches.

If an interviewed athlete mentions their mom... then do 40 crunches.

If the athletes hug each other... then do 10 pushups.

If anybody cries... then do 20 pushups (and shed a tear yourself).

If you see a member of the royal family or any corgis... then do 20 burpees.

If you see anyone you think is hot... jump rope in place for 30 seconds (you might be doing this a lot!).

If the guy/girl you're rooting for wins 3rd place (bronze)... then do high knees for 30 seconds.

If the guy/girl you're rooting for wins 2nd place (silver)... then do frog jumps for 30 seconds.

If the guy/girl you're rooting for wins 1st place (gold)... then do alternating lunges for 30 seconds (and do the next challenge during the playing of the national anthem, if they're from your country, too!).

If you hear your national anthem played... then do a plank for the entire thing!

If the commentator says something stupid or obnoxious... then do alternating switch kicks for 30 seconds.

If someone sets a new world record... then do 20 burpees as fast as you can (hey, someone just set a world record in the Olympics, you can sure as hell do 20 burpees).

If someone sets an Olympic record... then do 10 pushups.

If someone says 'Once in a lifetime'... then do high knees for 30 seconds.

SPECIAL EVENTS: GYMNASTICS

If a gymnast didn't stick the landing... then do 8 tuck jumps.

If someone falls off the balance beam... then do 10 lunges per side (hey, you'd be able to stay on the beam, right?!).

If one of the gymnasts has a wedgie... then do 10 straight footed squats and 10 Plié squats.

SPECIAL EVENTS: SWIMMING

If you see or hear of Michael Phelps... then do 8 tuck jumps (and don't forget... if you think he's hott, you'll have to jump rope in place for another 30 seconds!).

If you see or hear of Ryan Lochte... then do 20 jumping jacks (and don't forget... if you think he's hott, you'll have to jump rope in place for another 30 seconds!).

SPECIAL EVENTS: TRACK AND FIELD

If someone wipes out on the hurdles... then do 8 tuck jumps.

If someone's face looks like it's going to melt off... then do butt kicks for 30 seconds.

If Usain Bolt is mentioned or shown... then do 10 burpees.

http://www.youtube.com/watch?v=c_Dq_NCzj8M

Nuts and Seeds Part Seven: Pistachios

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To catch up on what the big deal is and read tips for nut use, take a look at this post. If you missed it, here's the brief version: Protein, Omega-3 Fatty Acids, Fibers, and Lignans. All good things and ALL found in nuts and seeds!


The Nuts And Seeds Gang:
Over the next few weeks, stop by for eight posts about nuts and seeds, how to incorporate them into your diet, which ones are best, and recipes for use...

1. Flax Seeds
2. Chia Seeds
3. Pumpkin Seeds
4. Sesame Seeds
5. Sunflower Seeds
6. Walnuts
7. Pistachios
8. Almonds

Pistachios

• WHAT'S GOOD:
  Delicious. High protein. Healthy Fat. And even some fiber.
• THE SUMMARY:On top of being utterly amazing tasting, Pistachios are one of the lowest fat nuts you can find! With the recent creative commercials, Pistachios are popping up in more variety in stores. Both sweet and savory, Pistachio is good in trail mix, salads, and even desserts!
• CAUTION:
  Pistachios, like most nuts, are fairly high in calories and fat. 1/4 of a cup is sufficient for a snack or sprinkling over other foods. Be careful not to sit down with a huge bag of these and eat too many. It's easy to do!
• HOW TO EAT IT:
  Shuck the shell! 
• Add to salads (combine with cranberry and feta!)
• Sprinkle over homemade protein bars
• Sprinkle over pistachio pudding made with skim milk
• Add Pistachios to These Recipes: Trail Mix / Healthy Breakfast "Coffee" Cake
• Try this recipe: Pear & Pistachio Feta Salad

CREDITSL
Image Pistachio

Understanding Food Labels

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When I'm grocery shopping, I'm "that girl" who stands in the aisle, whipping boxes over one at a time to compare the nutritional values on the back. Why? Because, unfortunately, today's consumer-centric market has made food marketing very misleading. Not all food was made equal... and the subtle differences are actually not so subtle in the grand scheme of nutrition and fitness. If I want vanilla yogurt,  I'm comparing the calories, sugars, and proteins in each package, looking for the perfect vanilla yogurt... which, for the record, would be low calorie and low sugar, yet high protein. It's all a balancing act. To find out how I balance my diet, read about my nutrition methodology here.

I frequently (over)share random tips and tidbits about how to evaluate nutritional packaging quickly and smartly, so that you're getting the "best" of every food item you purchase. Yet, it's understandably difficult to keep all of this in mind as you're perusing the tempting aisles of the supermarket.

Here's a go-to list of easy tips, all in one place, that will help you balance your shopping list and the scale!

Image Courtesy Of Kelly Ryder (See it here).

Look for low... calories, fat, saturated fat, sodium, cholesterol, sodium, sugar
Look for high... dietary fiber, protein, vitamins and nutrients

• When you're evaluating ANYTHING, be sure to take note of the serving size and how many servings are in each container. For example, one bag of chips may say it's only 120 calories on the back. This might seem like a score... until you realize that there are 16 servings in the bag and the serving sizes are only 10 chips. That means that, instead of getting a whole bag for 120 calories, you only get 10 chips for 120 calories... and, if you eat the whole bag, you've eaten 1,920 calories! Whoa, that's a big difference.
• Low Calories & Calories from Fat... If you're comparing two similar foods (for example, two jars of peanut butter), you'll probably notice how many calories is in each 2 tbsp serving. don't forget to take note of the calories from fat, as well. Both jars may have 190 calories per serving, but one may have more calories from fat than the other. This may be because of a higher oil content, for example.
• Look for Lower Saturated Fat... You do need some fat/saturated fat in your diet... but, today, most of us are already getting as much (or more) as we need without even trying. Try to limit your intake of fats and saturated fats whenever possible!
• Avoid Trans Fat Like the Plague... It is not good for you at all and has actually been linked to some nasty health risks.
• Watch Your Sodium (Keep It Low)... Similar to fats, we're all probably getting more than enough sodium in our diets without even trying. Make sure to keep your sodium intake down by avoiding high sodium foods. Be extra cautious when evaluating "low calorie" or "low fat" foods, as these diet foods often make up for their lack of natural flavor by adding loads of sodium. If one cup of soup has 80% of your daily Sodium intake, it's not worth it - no matter how low calorie it is!
• Watch Your Sugar (Keep It Low)... Diets high in sugar have been linked to obesity, diabetes, and cancer (yes, cancer thrives on sugar in the body). In fact, this 90 minute lecture by Robert H. Lustig of UCSF even argues that sugar is actually a toxic poison.
• Watch Your Carbs (Moderate It)... You can't and shouldn't cut out carbohydrates all together... however, make sure you're not filling your cart with tons of high-carb items
• Eat MORE Dietary Fiber... Fiber helps you feel full and lose weight while also lowering your cholesterol and helping you avoid diseases. Looking for more ways to add fiber to your diet? Read it here.
• Eat MORE Protein... It speeds up your metabolism. It builds your muscles. Particularly with individuals who work out on a regular basis, protein is an essential building block for a fit and healthy life.
• Eat MORE Vitamins... Technically, you can max out on vitamins and consume too many of them; however, given what's available today, that'd be pretty hard to do. Keep your eyes on the vitamin quotients of each food item and try to opt for higher-vitamin options.

My "School Birthday" and Nuts and Seeds Part Six (Walnuts!)

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Tomorrow is my birthday! That means today is my 'School Birthday.' You know, like when you were little and your birthday fell on a weekend (or, God forbid, SUMMER!), and you were all excited to have your school birthday on a Friday... and your mom brought in cupcakes for your school party, then planned a birthday party for your whole class after school. Remember that? Well, I do. Want to ride the bus home with me after school? 

Anyway, my school birthday is quite fun! I arrived at work this morning to see this on my desk... what a lovely day! My favorite things... York Peppermint Patties, Coconut Water, and totally cute cards!

But really. You want to know what I'm doing for my birthday? Thanks for asking! I have no idea what my real birthday plans are (Justin's got something figured out)... but, as far as my school birthday plans, I'm going on a self-guided gangster tour of Chicago tonight! Get excited for some juicy stories...

Without further ado, here is a bit of yummy insight into using Walnuts. I've been pouring out data and recipes for using nuts and seeds lately... get excited!


The Nuts And Seeds Gang:
Over the next few weeks, stop by for eight posts about nuts and seeds, how to incorporate them into your diet, which ones are best, and recipes for use...

1. Flax Seeds
2. Chia Seeds
3. Pumpkin Seeds
4. Sesame Seeds
5. Sunflower Seeds
6. Walnuts
7. Pistachios
8. Almonds

Walnuts: They Look Like Brains (And Are Good For Yours)

• WHAT'S GOOD:Fabulous source of Omega-3 Fatty Acids, manganese, and copper. Also shown to improve brain function, protect bones, and regulate sleep (due to melatonin). Walnuts also have Vitamin E in a different form than most other foods, in fact, a form that has greater health benefits for cardiovascular health.
• THE SUMMARY:
  
• CAUTION:
  Walnuts, like most nuts, are fairly high in calories and fat. 1/4 of a cup is sufficient for a snack or sprinkling over other foods. Be careful not to sit down with a huge bag of these and eat too many. It's easy to do!
• CALORIES IN 1/4 CUP: 196
• HOW TO EAT IT:
  DO shuck the SHELL; DON'T shuck the SKIN! 90% of a Walnut's nutrients are found in the skin!
• Add to oatmeal
• Add to yogurt
• Add to muffin or cake batter (Add to yellow cake batter along with bananas to make banana walnut cupcakes).
• Add to salads
• Consume a handful after a meal high in unhealthy fats in order to reduce the damaging effects of such fats on your blood vessels.
• Try Some of These Recipes Including Walnuts: Kahlua and Walnut Sweet Potatoes / Skinny Monkey / Grilled Balsamic Pear with Walnuts and Feta /  Protein Stay-Full Meal Cookies / 
• Add Walnuts to These Recipes: Oven Baked Sweet Banana Oatmeal / Frozen Banana Low Cal Ice Cream / Trail Mix / Banana Nut Muffins with Peanut Butter Whip / Healthy Breakfast "Coffee" Cake

CREDITS:
 Image Walnuts