healthy

Healthy Swaps Towards Your Future

One of the most important things to think about while transitioning to a more healthy lifestyle is the things you can easily swap out to take the place of your current routine. Choosing a healthier alternative is probably one of the easiest and most important steps, in my opinion.

Start at the grocery store. When you are at the market, opt for the better alternative and you will not be tempted at home to go devour the sweets drawer or frozen packaged food in your freezer. Make yourself a grocery list of better options, and try your best to stick to that list.

I have listed a helpful guideline below to get your started, but in order to learn exactly what your body needs you must do the research. This came to me with a lot of mistakes, and experimentation, but with all the research and reading I have done, I have finally found what works best for my body. Now it’s your turn to do the job and make the swaps.

As I have said before, I am a preacher of making the right decisions and the right decision lays in the food you choose. Hours upon hours of exercise and NOT feeding yourself properly will only put you in the same spot with little progress. Diets, pills and shakes will not do the trick. You need to fuel with protein, whole grains, veggies and then some.

Almost every cuisine can be adjusted to fit your healthy lifestyle. There are so many different variations out there, even if you go out to a restaurant. Ask your server to make the swaps and eye the healthier options on the menu. I have found ways around all types of food, Italian, Mexican, Japanese, even pizza and burger joints! They are out there, you just have to do the work and find it on the menu.

Start here. Start today. Try to make as many healthy swaps as you can and see how you progress. Be strong with your choices, think positive, and have fun with it!

Butter < Avocado

Sour Cream < Greek Yogurt

Peanut Butter < Almond Butter

Milk Chocolate < Dark Chocolate

Whole Wheat Bread < Ezekiel Bread

French Fries < Sweet Potato Fries

Hamburger < Turkey Burger

Soda < Water

Juice < Fresh Fruit

Iceberg Lettuce < Kale or Spinach

Salt < Mrs. Dash

Cereal < Oatmeal

Sugar < Cinnamon

Relaxed Run < Interval Training

Hours in the gym < 1 hour of high intensity training

Emotional Eating < Writing down your thoughts

Criticism < Self Love

Perfection < Progress

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pomegranate benefits

Lately I’ve had a newfound obsession with pomegranates! Although they are messy and tedious to eat, you can also buy just the seeds in a convenient container. I have been finding myself going back for more every time I am at the market, so I decided to do a little research in lieu of my fascination.  Here’s some interesting findings:

  • Pomegranate is the most powerful anti-oxidant of all fruits
  • Lowers risk of cancer, especially prostate and breast
  • Lowers cholesterol and risk of heart disease
  • Lowers blood pressure
  • Helps control your weight
  • May have benefits to relieve or protect against depression and osteoporosis

As an original native of Persia, Persians believed Eve actually ate a pomegranate instead of an apple in the Garden of Eden. Ancient Egyptians buried their dead with pomegranates because they believed it offered eternal life. It is also believed to be a symbol of good luck according to Greeks and Chinese. Sorry to get “historical” on you, but I find all of this so interesting!

Many studies show that pomegranate is one of the most powerful, nutrient dense foods for overall good health. These findings clearly show a correlation between pomegranates and their positive effect on both human and animal cardiovascular, nervous, and skeletal health. This is one fruit that you can’t afford to exclude from your diet! Eat up peeps!

Try this nutritious smoothie and let me know what you think:

 Have a great week and thanks for reading!

(sources: drfuhrman.comGlobal Healing Center)

Clean Eating: put simply

 

I have been getting a ton of questions regarding the basics. “What is clean eating?” “How can I eat clean?” I know I use that phrase a lot, so lets back it up a bit and get down to the basics.

So what’s the hype around “eating clean?” I am no expert, but I have done my fair share of research and experimentation with this subject. My body is a constant experiment and what you put in it is SO important to your health and well-being. So, put simply, clean eating is just a way to talk about what you are eating. This is not a diet or a short-term thing, but more of a lifestyle. This way of eating incorporates un-processed foods, with no chemicals. Food that is at it’s natural state, without going through a factory. This means eating your fruits and veggies, whole grains and lean proteins rather than pre-packaged, processed or fast foods. In all reality, there are no fitness goals that can be achieved without it. Without a clean diet, exercise can be mostly ineffective. (eek!)

There are so many benefits to eating clean, as I have said a million times I’m sure. But I am so passionate about this stuff and can’t stress the importance enough. I have been an avid gym-goer for quite some time, but I wasnt putting the right things into my body, therefore I saw no results. I was “working out to eat”, I guess you could say. To see results, you MUST eat clean, energize your body with the right foods, which will in turn set you up for success. Sorry if this is information you are already aware of, but many are unaware, as was I a year or so ago. Set yourself up for success and eat clean!

“It’s not about finding the right diet, but adopting the right lifestyle.”

To get you started here are some basic foods groups which play a big act in this lifestyle:

  • Protein Sources: chicken, turkey, fish, egg whites, greek yogurt, protein powder
  • Whole Grains– whole grain breads, ezekial bread, whole grain oats, brown rice, quinoa
  • Veggies– brocoli, green beans, asparagus, cauliflower, pretty much any plants!
  • Fruits– visit this site to learn more about what fruits are low in sugar
  • Healthy Fats– nut butters, avocado, almonds
  • Sugar– Have you heard that saying “eat less sugar, you’re sweet enough already”? Enough said. 🙂

Food is a big ticket to health. If you eat like garbage you will feel like garbage. Does this seem a bit overwhelming? There is a lot of information out there and I’m sure it’s a lot to take in. But keep it simple. Take baby steps. Don’t go from one extreme to the other. This is a learning process for everyone, including fitness models and competitors! I am still learning a ton of different things on a daily basis. However, it so is important to know, that one thing may work for some, but not for others. Each of us is different, and you should find the right thing for you. It’s a constant journey and we are in this together! Most importantly, have fun with it! (Can you tell via my Facebook and IG that I am having a ball experimenting with new foods?)

Here are some tips to get you started:

To read more visit my favorite site for information: bodybuilding.com

Enjoy your weekend and thanks for reading! xo

in the spirit

In the spirit of Valentines day, (my favorite holiday) I am dying to share what made our day so special! Some of you may despise this “love” day, others swoon, but I’m a romantic so I couldn’t help myself! I spent the evening with my love.  He has been so supportive with my fitness passions, life and journeys, I can’t thank him enough. Jeff, you are the most amazing spirit and I am so lucky to call you my best friend, boyfriend and true love. I am a big believer that a girl should receive flowers and love everyday of the year, and he makes this happen! Spoiled and very lucky I am!  And can’t forget my Dad…he always has and always will be my #1 Valentine. 🙂

Here is a recap of a few special moments:the dress (from Asos, on sale!)

The beautiful roses and phenomenal food at Fleur de Lys in San Francisco. A Hubert Keller Restaurant, this place is 5 star, and the food IS all that it’s cracked up to be!

Among other wonderful gifts, I decided to make this cute fruit bowl, instead of your average heart chocolates. Thank you Pinterest for this idea! Corny, I know…but he loved it! Did I tell you, that I am giving up chocolate, cheese and alcohol for Lent?! Yes, you heard that right! I am giving up ALL 3…they are my biggest weakness and I decided to do it big this year for a healthier 2013! Wish me luck. 🙂

My brand new Nike pants that he surprised me with! Can you tell that we LOVE health and fitness?! Can’t wait to hit the gym with these babies today!

Leaving you with this cute little saying that I found via Instagram. 🙂

 I hope you all had a fabulous Valentine’s Day and thanks for reading!

all cuisines gone clean

As much as I love my PAC (plain ass chicken), brown rice and greens, I am in need of a little variation! As I have said before, it is easy to eat clean when eating the same meals on a weekly basis. Especially if you are food prepping and cook one day a week for the meals the rest of the week. This is usually my lunch routine, but for dinner I love experimenting with different cuisines!

I also love going out to eat on the weekends, and that seems to be when I struggle the most with a healthy diet. Weekends are hard and there are so many temptations! Of course, while looking at a menu full of yummy goodness, you may want to go the opposite direction, but don’t be fooled! There ARE healthy things on the menu, we just need to become aware of what to swap out.

We recently had a sushi and movie date night this weekend, and I refused to go out on a limb and settle for white rice, tons of sauce or fried tempura. I LOVE sushi, but instead of the usual we can always opt for grilled salmon, brown rice, veggies or sashimi (raw fish). That is exactly what I did, and I left not regretting my meal.

Here are some clean eating thoughts for a sushi night out:

  • skip the white rice (head straight for brown rice)
  • go sauce-less (sauce is high in sugar and calories!)
  • say no to tempura (fried…enough said)
  • avoid the sake and go for water or tea (alcohol slows your metabolism and promotes fat storage!)
  • go raw! (fish are packed with nutrients and Omega 3s)

Sushi dates are do-able while eating clean as long as you make healthy swaps and take the time to think about what you are ordering!

Speaking of food, another cuisine that is one of my favs… Mexican! Who would have thought that you can actually eat a healthy burrito or taco. Here are some ideas to help guide you:

  • Tortilla Wheat tortilla or wrap in lettuce
  • sour cream non-fat greek yogurt (I swear it tastes the same)
  • salsa chopped tomatoes
  • guacamole avocado slices
  • taco meat lean ground turkey

There are SO many variations to eating healthy, and you can still enjoy different cuisines. No need to avoid restaurants as long as you make the swaps, and maybe you’ll be fine with the occasional treat now and then!

What is your favorite cuisine to order out?

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