Thursday, August 1, 2013

Overnight Oats

I've had a rocky relationship with oatmeal over the past 6 months. In January I started eating more of it, as a healthy breakfast with some fruit, maybe a little almond butter etc. Then in February when I started the HIIT challenge, I decided to cut out refined grains (but secretly almost all grain-based carbs), as well as oatmeal. I got sucked into the paleo realm of hatin' on grains. Recently, since trying out veganism, I've realized I need the grains to make sure I'm getting enough calories in my diet, so I've re-introduced a lot more whole grains, including oatmeal. Here's a recipe that I tried last night (and this morning) in my quest for delicious breakfast foods.


This recipe is incredibly versatile: Put in it whatever you want, and it will be delicious.


-1/2 cup oats (I use old fashioned, not quick oats)
- 1 cup of liquid (I used unsweetened almond milk)
- 1 small mashed banana
- 1 small diced peach
- 1 Tbsp chia seeds
- cinnamon
- ginger powder
- allspice


Mash up the banana, add the spices and mix around, then add everything else and give it a good mix. Put a cap on whatever container you're using (a re-used jar works great) and place in the fridge overnight.


This was delicious. SO delicious, I didn't take a picture until after it was gone...

Some ideas for easy substitutions or additions of the fruit:

Diced apple
Pumpkin Puree
Par or pre-cooked Quinoa
Blueberries
Raspberries
Blackberries
Mango
Mashed Chickpeas

Of the liquid:

Green Tea
Rice Milk
Soy Milk
Chocolate Almond Milk
Water
Coffee
Coconut Water

Of the spices:

Cocoa powder
Cardamom
Nutmeg
Pumpkin Pie Spice
Add some Stevia
Add a little Turmeric 


Seriously....anything goes.


Wednesday, July 24, 2013

Low Impact Tabata II

Another low-impact (no plyo) but still very hard Tabata-style workout. Complete for a total of four rounds.

How to Get Rid of Shin Splints

I've been getting bouts of shin splints every two weeks or so. It's a cycle- workout really hard doing high intensity moves, get shin splints, avoid high intensity moves, heal, go back to high intensity moves etc. etc.

I started to see the pattern and I thought "well I'm obviously doing something wrong, because it's only my right shin that hurts". I found this exercise that supposedly helps shin splints because it strengthens the front supporting muscle tissue around your tibia, and I started doing them. Not very often or consistently, but I did them at least once a day, and guess what? My shins are perfectly fine now! In only three days of sorta kinda doing it! Compare that to the usual week of healing needed to combat the shin splints. I can tell this is going to be a process that I need to continue with, because it's obviously an imbalance of muscle development within my lower limb.

Anyways, it really helped me,and I hope it helps you too!

Tuesday, July 23, 2013

Another Cleanse...This Time Smoothies!

She wouldn't even look at me. The shame.


I embarked this morning on the Dr. Oz 3-Day Cleanse with my boyfriend by my side. He recently returned home from a week-long tour of east coast breweries, and he was feeling a little "off". Most likely due to the copious amounts of free beer consumed. We had been thinking about doing a smoothie cleanse for a few months, but we didn't have a good strong blender to work with. Low and behold, my mother had her Vitamix out and waiting to be borrowed when I arrived to Deep Creek on Thursday. I told Tom about our good fortune, and we commenced plans for a detox.

Day one: It is 3 pm and I'm a little bit hungry. I'm also really out of it, but it is my first day back at work after a 5 day vacation, so I'm not attributing it all to the cleanse. Also, I frequently eat green smoothies for breakfast, so the only difference for me today is the lunch shake.

I went home at lunch to meet Tom, and we made both the lunch and the snack smoothie (which I have stored in a thermos in the fridge for 4 pm). I'm going to try to go to the gym straight from work, so I don't have too much time before or after the dinner shake to think about food. I realized about a half hour ago that I forgot to add the celery to the lunch shake...probably why it wasn't as terrible as everyone says it is.

Note: I'm also allowing myself coffee during this cleanse (with soy or coconut milk creamer). We're going to modify the drinks as needed, since raspberries are very expensive right now, and I have some frozen blackberries, frozen blueberries, and fresh black cherries ready to use. I personally don't feel I need a cleanse for weight loss purposes, so it's more about testing my strength and stuffing my mouthhole with the healthiest things possible. At least that's my take on it all.



Day 2: Well yesterday I had the snack smoothie with a spoon, and it seriously tasted and felt like I was eating pancake mix. MMMMmmMMMm. It was the breakfast smoothie again, but it was a completely different color. Strange. Last night we had the dinner smoothie...we only added the amount of cayenne for one smoothie although we were making two at once, and we were glad that we made that decision. It was strangely sweet and then SPICY. In an unsettling way. It took at least an hour to choke it all down, double-fisting a glass of water in the other hand. 

This morning we made the breakfast shake subbing fresh black cherries for one cup of raspberries, and frozen strawberries and blackberries for the other cup (since we're doubling the recipe for the two of us we needed 2 cups of raspberries total). I also added a tiny nub of fresh ginger root, some cinnamon, and a little allspice. It was good this morning. I felt pretty full after about 3/4 of it, and drank the rest in the car on the way to work. It's 9:45 and I'm starting to feel some hunger pains (I usually eat a mid morning snack around 10 so my body is programmed to get hungry now). This morning when we woke up we were both ravenous. 


Note: Neither of us are doing the detox tea or baths. Also, Tom didn't up his water intake extraordinarily yesterday, and so he said he's down two lbs since Monday. Probably due to water loss, but still encouraging for him! Yesterday my parents were over to see my roommates, and they made homemade quiches, melon and ham as an appetizer, as well as these little spinach pastries. I wouldn't eat most of that even if I wasn't doing a cleanse, but it all looked SO GOOD. Needless to say, we weren't very social--we made the dinner smoothie, cleaned up, and took it with us downstairs to finish Gasland and to watch Ted to pass the time until bed. 


This was lunch, done the correct way with celery added. It was the weirdest texture ever. As I typed that (with the smoothie sitting on my desk) a co-worker walking by just stopped in her tracks and stared at it. "That really doesn't look very good". I agreed. 

Good luck with this one, stomach.



Day 3: We caved. I have a work dinner tonight, so we were planning on ending today after breakfast shake, but it didn't work out. The celery in the lunch drink yesterday was just too much. We both felt sick and malnourished (which is obviously ridiculous because it was only one day) and all it took was one suggestion from Tom of stopping this "nonsense" and we were planning a Chipotle dinner. How quickly we crumbled in the face of adversity.

Ah, well, you can't win 'em all. 

In conclusion: I have done juice cleanses before, and found them to be very healthy and helpful, if not for actually resetting your system and eliminating toxins, then for testing your willpower and cutting out caffeine for a few days. I think the main issue with the Dr Oz cleanse, for us, was that we were just so hungry. There weren't enough calories (about 1100 a day) to satiate us while still exercising and working full days. We probably also didn't give it enough time: my hormones to signal hunger were still going off at 10 am when I normally eat a snack, and the plan doesn't allow for food at that time. I'm sure I would have adjusted with a few more days of the schedule, but I just wasn't willing to see it through. I failed.


One last note: I think that if I genuinely believed that I needed to make a dietary change, had written out my reasons for the diet, and used the diet to start a new, more healthful dietary lifestyle, things might have been different. I can see how using a radical switch to make modest changes afterwards seem like a bargain could really work for some, and I'm interested to see if and how my professors will approach the subject of cleansing in relation to clinical recommendations. I just personally didn't feel I needed much tweaking of my diet, save the last few days before the cleanse eating lots of desserts since my family-in-law was in town. I also didn't see any ahem *results* from the smoothie cleanse like I saw from the juice cleanse, which is (weirdly) a motivating factor for me. 

Anywhoo...if you decide to do the cleanse, let me know how it goes! I hope you have more strength and determination than my puny will!

Thursday, July 18, 2013

Confused About Soy? Me too.

Recently I've started getting pretty intense with my interest in nutrition. I've been reading different books on it for the past few months, and I'm starting a master's in September. I've always been interested in it, but, until recently, I never actively sought to learn about the peer-reviewed research and actual biochemical processes that occur after each bite of broccoli.

Now that I've finished a few books, I look back at my food diary from even just three months ago and scoff at the choices I made. Seriously? Frosted Mini-wheats? Casi....no. Just no.

I started devoting more of my income to food, and less of it to online shopping. [Amazon, it's okay if we still see each other for things I need, but gourmet chocolate-covered goji berries just aren't happening anymore. It's a toxic relationship.] Right now I'm spending about 1/4 of my income on groceries. I try and vary the produce I buy, and keep processed ingredients to a bare minimum.


Now that my food-habit background is laid, here's something I'm really still confused about: where does soy fit into a healthful life? Let me start by telling you my past relationship with soy.

1. Soy milk makes my mouth and throat itchy when I drink it.

2. I was a vegetarian for 6 years during my youth, and I never really ate soy except in processed "meat" products.

3. Soy is in every processed packaged product sold in an American grocery store.


That's about it. So I really just avoided it when I stopped being a vegetarian because I knew it made me uncomfortable (similar to the feeling I get when I eat foods farmed using certain pesticides).

In the past four months I've had an extreme outbreak of acne: I was initially blaming it on estrogen dominance, although I'm now thinking it was the birth control I was taking. When researching a ton about estrogen dominance and how dietary estrogens can influence the body, I discovered that soy is high in natural estrogens. I decided to really be aware of soy in my diet as to minimize my interaction with excess foreign estrogens. Recently I've been looking into a vegan diet, and I have reconsidered the effects of soy. After researching a vegan diet and lifestyle, I came across evidence of toxicity in soy when not fermented. There are conflicting thoughts on this, too, and then I got into the reasons why ALL raw vegetables were unhealthy.

At this point I'm retreating back into my hole of security, eating everything in moderation (except any processed crapola).  Is soy as bad as everyone says it is? Do dietary estrogens really make any difference in your body's natural hormone balance? Are fermented sources of soy "better" for you and less "toxic"? Soy is a bean, so I would imagine it was eaten raw in the beginning of our food relationship with it. Have we evolved away from being able to consume it and certain other foods raw? Those theories sound like the lactase theories about digesting casein, which I've found to be confusing as well.

The book "The China Study", while informative (and repetitive...) has left me cold on the theories proposed in other nutrition books I've read. I feel like each time I read a book written by reputable scientists, I'm left with a different mindset for eating.

Don't even get me started on coconut oil.

So, basically, this is me reaching out to anyone else who has come across this same confusion, compiled sources, and made a decision on their view of consumption of different soy products. I'm going to do this (eventually), but this is just the statement of my intentions, and a call to any other who have resolved their feelings on the issue.


Friday, July 12, 2013

Kale-Walnut Pesto, Heirloom tomato, Mozzarella and Water Cress Pizza.

I know. It's a lot to take in. It's also possibly the best pizza I've ever made, and I'm about to share with you how you can stuff it in your mouth hole, too.


The first thing is, you gotta make the pesto.


This recipe makes about 1/3 extra (~ a cup total of pesto), but why don't you cry about it? Put it on everything else in your fridge after you're done eating the entire pizza in one sitting.


Ingredients:


1 1/2 cups of chopped organic raw kale
2 cloves raw organic garlic
1/2 cup shredded Parmesan
1 cup extra virgin olive oil
1/2 cup fresh organic basil
1/4 cup walnuts
1/4 teas sea salt


Procedure:


Cook the kale by either submerging it in boiling water for 2 minutes and then putting into an ice bath, or do what I did, and put it in your microwave steamer for two minutes, then run cold water and ice over it. After it's nice and cold and dark green, squeeze it out in your fist until it's dry and pretty packed- about a half cup now.

Add all your ingredients into a processor of some sort with about a half cup of the olive oil. Start pulsing, and slowly pour in the rest of the olive oil. It should be a pretty thick consistency when you're done, so if you're using a nice processor you may need less olive oil than I did with my crappy blender. Bask in the basil-garlic glory of the pesto.


Okay now you're ready for making a pizza. Preheat your grill to as high as it goes for about 10 min. Use a tablespoon of the olive oil on a paper towl to grease the grill before you put the pizza on both times.


Ingredients:


- 1/2 a Wegman's whole grain pizza dough, or any whole-grain pizza dough, this is a good recipe.
- 1/2 cup kale-walnut pesto
- 2 tblsp. extra virgin olive oil, divided
- 2 small heirloom tomatoes, sliced thinly
- 3/4 cup part skim organic shredded mozzarella
- 3/4 cup water cress, roughly chopped and dried well
- salt, to taste

Procedure:

Make your dough round on a floured surface, and slide onto the grill once it's good and hot. Leave on for about 2 minutes, until you see grill marks on the bottom. You might get some nice puffy pockets, enjoy them.

Remove from the grill, and add toppings to the grilled side. Start with a little olive oil, add the pesto, mozz, tomatoes, a little more mozz, and the watercress.

Slide the whole thing back onto the grill, and decrease the heat slightly to about medium-high. It should take about 5 minutes to finish cooking, but make sure to check the bottom for any burning or flare-ups.

Remove from the grill, let rest for 2 minutes (it's reeaallly hard, but pretty important), drizzle a little more olive oil and salt if needed.


It's really quite good.


Wednesday, July 3, 2013

Lake House Workout

Going to the lake or beach this summer? Don't have any equipment or gymspace? Use this simple, yet tough, bodyweight exercise to keep yourself in check on vacation.

I did this last time I was at my boyfriend's lakehouse on the docks...it was probably the most relaxing intense workout I've ever done! It also didn't hurt that the neighbors on their boat were staring at me--it kept my motivation up!


Make sure to maximize your surroundings and use it to your advantage during a long stretch session afterwards! Also make sure to use some (gentle, natural) bug spray if necessary!

Enjoy :) I know I will this weekend.

Smoothies, Smoothies, Smoothies



I've been drinking fruit and veg smoothies for breakfast most days for the past couple weeks and I can't tout how great I've been feeling enough! I seriously never used to look at breakfast as an opportunity to pack more veggies into my day, but now I feel like my day is less than perfect if I don't get at least two servings before 8 am. I'm sure you all know how to make a smoothie, but do you know how to mask the taste of veggies in one? Here's my general recipe:

1.) Use about 1 to 2 cups of fresh raw leafy greens: spinach, kale, and romaine are my go-to's (Field greens may be too bitter, but test it out if you like them!)

2.) Use about and half cup of a crunchy veg: I do peppers, cucumber, or carrots

3.) Add about 1 cup of almond milk (or coconut milk, coconut water, steeped and cold fruity or green tea, etc.)

Blend until you have a nice, liquid-y puree.

4.) Add some fruit! Stick to about 1 to 1 1/2 cups of fruit--I usually do at least half and apple, a whole banana, and either fresh fruit like strawberries, mango, or peaches, or some frozen fruit like blueberries, blackberries, and raspberries. Anything works, but stay away from melon because it tends to separate in a weird way...

5.) Depending on your mood you can add extras like herbs such as mint and basil, or fats like almond butter or coconut oil. If you're craving extra sweetness add a little stevia, some dates, or some agave. About 1/4 of the time I add cocoa powder for a chocolate shake.


If you prefer a creamier texture, add cottage cheese, greek yogurt, or kefir to the mix (stick to about 1/2 cup of this and sub it out for, say, banana or the extra dates, almond butter etc. 


These smoothies usually come out to about 200 calories and they're HUGE. Very satisfying and you're already at least 2-3 servings of veg and 2-3 servings of fruit down for your day! Not to mention this is a great option especially if you're trying to lose weight or make muscle gains. 


If your usual breakfast is commercial cereal, and you switch to smoothies, you WILL notice a change. You will notice more energy, better mood, better productivity, and better appetite control. 


Try it. I DARE YOU.


:)

Wednesday, June 19, 2013

Easy, Light, Vitamin-Packed:Roasted Beet Salad

Last weekend at the farmers market, I picked up a bunch of beets on a whim. I love beets, but I have never tried to prepare them myself before, so I was going out on a limb. Beets are actually quite cheap: they were about $2 for a bunch of 6 small beets with the greens on. Here's how I made a delicious roasted beet salad!

Preheat oven to 425 F

1) Wash and scrub the beets meticulously. I thought I washed mine well, but I tried roasting the tops along with slices of the beets and they were grainy.

2) Cut off the leafy parts to use in salads and smoothies

3) Slice your beets into quarter inch slices, and discard the tops with fibrous roots. I actually cut up the stalks and roasted those, but the branching stalk immediately attached to the beet was very tough and dirty...so just compost those.

4) Toss beets (and about a half a chopped onion) in a few tablespoons of olive oil, a teaspoon of sea salt, and any other herb you'd like (rosemary, thyme, dill, or fennel would all be good).

5) Roast in the oven for about 30 minutes. Turn about mid-way through. You know when they're done when you can easily poke them with a fork (sorta like checking potatoes).

6) Load up a plate, top with a little balsamic vinegar, ANY curd cheese (I used queso fresco, but you could also use feta, goat cheese, etc) and enjoy!


So easy and delicious! I roasted all my beets, and now I have an extra-special topping for my lunch salads this week :)

Tuesday, June 11, 2013

Lifting for Core Strength

The most important chunk of your body is by far your core. I hardly think anyone could dispute that--having a strong core is important to maintain form while doing cardio such as running, stair-climbing, rowing, and biking. It's also very important to have good core strength while doing lifts that are primarily for your lower body, since most of your those moves are going to impact your spine if your core muscles aren't in shape. Have you ever seen someone trying to do dead-lifts with a hunched back? It's almost as painful to watch as it is to do. At least it'll hurt in the long-term.

Here's a workout that's sure to help your core strength. Make sure you focus on pinching your back while doing the facepulls, to keep the work out of your biceps. My ballet teacher would always say "keep your wings down and back" That's pretty much right on the money. Making every rep slow and deliberate also helps work the core, especially on those single arm dumbbell presses--you'll feel the pull while you struggle to keep everything in line.



Do these as circuits, so that 1a, 1b, and 1c are done consecutively without rest. Rest in between sets, but only from 30 seconds to 2 minutes MAX. For the 2a and 2b, do not rest at all. Use this a a burst of cardio for some extra fat burning, and make sure your weight is light enough that you can do at 5 reps on at least the first 4 sets.


Enjoy!

Tuesday, June 4, 2013

Another Low-Impact Tabata Workout

My plantar fasciitis (knock on wood) has been very calm recently, but I thought I'd do another low-impact workout in the hopes that it helps inspire someone whose having issues with jumping to sweat it out anyways! I know it's frustrating when you're mentally motivated to work out, but your body won't cooperate-- especially when your feet or knees are the problem. Well don't let it deter you, because you can still be healthy and make progress without running, jumping, or heavy-lifting. 

Here's a workout that will (hopefully) be gentle enough on your lower joints so that you can complete the full 21 minute workout, feel accomplished, and not exacerbate your injuries.  



Side note: If you are having plantar fascitiis issues, you might want to replace the calf raises with something else upper body, maybe bicep curls or delt raises.


Friday, May 24, 2013

Healthy(er) Strawberry Coffee Cake

This weekend I'm going to my boyfriend's lakehouse with his family, and so I thought I'd bring a treat to share with the group. Last time I brought a traditional coffee cake (which was BALLIN') but this time, since strawberries are in season, I thought I'd do a more original recipe.

This recipe was adapted from mylittlecelebrations recipe which can be found here.

This recipe has WAY less calories, sugar, and fat then other coffee cake recipes, mostly because of the greek yogurt, which takes place of butter and eggs. You could try subbing applesauce or mashed bananas instead of the butter, as well, but it may not be quite as moist. The whole wheat flour adds a little fiber in place of only using all purpose flour. The topping doesn't have even 1/4 as much butter and sugar as most topping, and is JUST as good because of the spices. Seriously, this recipe is the bomb --if I do say so myself :) and I do. Say so.


Ingredients:

-1 1/2 cups unbleached all purpose flour
-3/4 cup whole-wheat flour (divided)
-1 tsp baking soda
-1/2 tsp sea salt
-3 tbsp. sugar
-1 tsp. cinnamon
-1/2 tsp ginger
-1/2 cup rough chopped walnuts
-1/2 cup packed light brown sugar
-2 tbsp softened butter
-3 tbsp virgin coconut oil (divided)
-1 tsp vanilla extract
-1 cup greek yogurt (plain low or non-fat)
-1 3/4 cup strawberries (chopped to bite size)

Procedure:

Preheat oven to 350 degrees. In a medium bowl, mix the all purpose flour, 1/2 cup of the whole-wheat flour, baking soda, and salt. In a large bowl, use an electric mixer to combine the butter, 2 tbsp of coconut oil, and brown sugar. Add and beat eggs in one a at a time. Add and beat in vanilla and yogurt. Consistency will be sort of wet/grainy at this point. Add the dry into the wet in two additions, and stir just until combined. Add your strawberries (make sure you pat them dry) to the (now empty) medium bowl with the remaining 1/4 cup of whole wheat flour and coat all the strawberries. Add the strawberries to the batter and fold in. The batter will be doughy.

In the (now empty again) medium bowl, add the remaining tbsp of coconut oil, ginger, cinnamon, and sugar. Mix well, then add the chopped nuts.Transfer batter to an 8x8 greased baking dish (grease with coconut oil if you have it). There will be extra, so you could try using a larger pan, or just make a separate ramekin for the extra ~cup of batter. Top with the nut and sugar mixture.

Bake for about 35 min. Use a tester in several places-- cooking with raw fruit in batter creates pockets, and watch out for the center!


This recipe makes about 10 servings. Nutrition Facts per serving:

Calories: 291 kCal  Fat: 12 g Carbs: 35 g Sodium: 169 mg Protein: 10 g Sugar: 3 g

Wednesday, May 22, 2013

20 Minute Treadmill Interval Plan (and why you should try it!)

picture from treadmillreviews.com


The past 3 weeks or so I've been incorporating intervals into my treadmill routine at the gym. I realized that the Tabata-style workouts that have helped me lose fat are easily done on a treadmill, too! I used to just do a walk to warm-up, then a slow run pace for 2 minutes and my regular/difficult pace for the next 15-20 minutes. Here's how I changed it up ( and kept things interesting...)

Warm-up at 3.6 mph for 2 minutes

Jog at 6.0 for 8 minutes

Jog at 6.2 for 3 minutes

Intervals: alternate between 6.2 and 8.0 every 30 seconds for  5 minutes

Jog at 6.0 for 1 minute

Cool-down at 3.6 for 1 minute

That's a 20 minute workout! Not only does it burn more calories, make the time go quickly, and keep you present and focused on your workout, but it increases your body's endurance for more regular activities, like cycling (Burgomaster, Hughes). Basically, doing sprint intervals makes your muscles more efficient at using your body's energy. Never doing boring old runs again? Me either.

I have noticed that my endurance is increased from doing these sprint intervals a few times a week: my legs feel more svelte when I go on steady state runs outside for my dog. I've started doing some sprint intervals outside, too, to try and get Sadie swole.


If you're interested in reading the article I used for my information, here is the link.

Monday, May 20, 2013

Holistic Approach To Acne

I wanted to do a post about what I've been doing lately for my skincare. Let me start by saying, if you're reading this post because you're struggling with acne of your own, I feel for you. This is something that I've been dealing with the past 10 years, and it's probably changed who I have become as an adult.

Besides the blow to my self esteem, my acne problems have caused me to do ridiculous things like: avoid the gym, not go to dance classes, pretend to be sick to skip school (while in high school), not go to the pool/beach with friends, grow terrible bangs that don't suit my face (to cover my forehead) and so much more inconceivable behavior. I'm sure some of you can relate to those things, and it's just terrible to realize missed opportunities because of bacteria in your pores on 4% of your body surface. Isn't that so silly to think about?

I have always struggled with acne, but since I turned 22, it's been more vengeful then ever: Cystic acne on my face and sooo many little bumps and whiteheads on my back as well as newfound oily skin (I have always had dry skin, and now it is completely the opposite). I have been on antibiotics since high school, and went back to the dermatologist (a different one) in Fall 2012. He prescribed an antibiotic that I had already tried years before (with no luck) and a topical retinoid. I played along, but after a couple months they hadn't worked, AND interfered with my birth control, which he assured me it would not. After trying pinocyclin, minocyclin, tetracyclin, and several non-antibiotic (hormonal targeted) oral medications, as well as a slew of different topicals, I was DONE with dermatologists. It just wasn't working and I was sick of it. So I stopped all the oral medications and reverted to the drugstore. I went to the strongest thing I could find (10% benzoic acid). It didn't really help, but it didn't really hurt, either.

I've always worked out and eaten pretty healthy, but around Jan 2013 I did my first juice cleanse, and started really caring about what I put into my body. I stopped eating processed foods to the point of about 90% whole foods only. I also upped my water consumption dramatically. After researching holistic acne supplements for a while, I decided to start a regime of Vitamin A, Vitamin E, Borage Seed Oil, and Zinc. I waited a few weeks and felt no effects.

I pushed it to the back of my mind, and kept focusing on my diet and exercise. I realized that with my new healthy diet, I should probably care enough to stop putting chemicals on my skin, as well. After some research, I decided to try the Burt's Bees Acne kit, since it has natural ingredients and is relatively inexpensive for a first try ($12 for the wash, moisturizer  and spot treatment). I didn't notice any improvement for 2 weeks, and then all of a sudden BAM acne like never before. Little tiny colorless bumps all along my hair line, big red bumps in the middle of my cheeks and forehead, whiteheads around my eye brows and on my temples, and painful cystic acne on my chin. It was unreal. On the two week mark of this new terrible acne I bought some Vitamin D3 and some "Get Gorgeous" tea. Today is the second day of this new addition to my routine, and this is what I'm going to review from now until (hopefully) some benefit is realized.

The "Get Gorgeous" indicates brewing 4 6 oz cups a day, and I'm taking 4000iu of Vitamin D3 a day. Every time I get in the sun for a few days consecutively, my skin clears up. Hopefully taking D3 will have the same effect. Last night I also made a face mask out of a used tea bag by opening it into a cup with a teaspoon of honey, warming to mix, and spreading it over my face for 25 min. I'm going to try and do that every night with my last tea bag. Can't hurt, right?

I'll keep you posted on how the D3 and tea work. By the way, I'm still taking the other supplements because they actually have improved the acne on my back. Not completely gone, but better then previously.


Day 3: So this is day 3 of the tea/vitamin D experiment and I have no new things. Aside from not getting any new painful cystic pimples since yesterday morning, my face doesn't look any different. It's actually super greasy today and looks like a leathery texture. It's terrible. Hopefully tomorrow will bring better results!

Day 5: Well yesterday I was feeling the slightest bit encouraged about my skin, but I didn't want to jinx anything, so I kept quiet. Today I actually think it looks a little bit better. I broke down and popped a few of the big ones last night (so much regret.) so they are obviously red because of the blood that gets stuck...sorryforthat....but my forehead and cheeks are actually looking a little clearer. And something strange has happened for the past few days...my nose is totally clear! I popped an extra 2000 IU of D3 last night, so maybe I'll up the D3 for the next couple of days to see if it helps at all. I'm also going to my boyfriend's lake house for memorial day weekend, so if I can catch a few rays that would be fantastic for my skin. I'm worried about swimming and having to be makeup free because his whole family will be there, but I guess I'm just going to have to put on my big girl panties and realize that no one gives a damn about my stupid acne but me!

I forget that sometimes...

I just touched my back and realized it's way smoother then earlier this week. I am almost elated, but still worried that acne gods will anger if I celebrate.


Day 9: Okay, here's the thing: my back is like a baby's bottom except for two big cystic lesions. My face...not so much. I got plenty of new pimples over the past few days and some painful ones, too. I decided that since my back is behaving wonderfully it has to be the Burt's Bees face wash and moisturizer that's causing all the breakouts. Not only that, but I've noticed that my face is scarring. I stopped using the Burt's bees yesterday, and I got some Cetaphil last night. I think the Burt's Bees was too drying for my face. My mom got me some Sea Buckthorn Seed oil, so I'm going to try that, too. It seems like if you have oily skin, it means you don't have enough oil in your skin. Whiiiiiich is very counter intuitive, but I'm going to give it a try.

NEW REGIME: Zinc, Vitamin A, 6000 iu of Vitamin D3, Vitamin E, about 10 g of Fish Oil, Borage Seed oil. Use Cetaphil twice a day, with Sea Buckthorn Seed Oil twice a day, and Oil of Olay with spf in the morning only. 

Please let this work.


Day 4: Alright so now it's day 4 of the new regime, so here's an update. I had a lot of whiteheads yesterday...which is how the other regime started so I'm not necessary thrilled or excited about "purging" which is what some people would say it is. I'm not a believer--yet. Also, all the reviews I've seen have touted the sea buckthorn oil's ability to squelch redness, which I have not noticed yet, although I've also had the incredible urge to pick my face since it's filled with tender little pustules that need to be popped. Or so my brain thinks. Do I sound negative? 

We'll see in a few days if this is the way to go or if I need to try something with some sort of acid again. OH, I've also used honey and cinnamon on a few of the bigger spots twice within the past 4 nights. Just as an FYI.

*Sigh*

Day 8: Now that it's been about a week on the new regime, I have to say I think I'm actually clearing up a little bit. I didn't want to say anything prematurely, but some of the acne that was on my cheeks is gone, and a few of the smaller bumps around my jawline and hairline are gone. I'm still getting cystic acne on my cheeks and t-zone, however. I have to buy another bottle of the Sea Buckthorn Seed oil, although I'm not sure if that is what is helping or the fish oil. I've actually been taking about 7 g of it a day now (6 1200 mg pills spread out during the day). And I just ordered some organic fish oil that has an orange flavor...hopefully that will cut back on the fishy burps *gross*. I sorta stopped with the Get Gorgeous tea...I didn't see any results. I like the taste so I'll drink it casually, just not 4 CUPS A DAY. It's...a little excessive.

I'll update again in a few days!


~feeling more optimistic~


Day 10: Well My skin is still getting a little better in terms of the little pimples, but I really am still getting a lot of painful, cystic pimples. And in places I never used to get them...like near my upper lip, and around my eyebrows. Basically high-movement places. It's still perplexing, and I'm not sure if this routine is going to address those types of lesions. I'll keep going, though, and let you know if it gets better!


Day 14: So I've been taking the Fish Oil for about 15 days now, and I'm seeing some slight improvement in the acne on my forehead. I'm not seeing any progress in the painful, cystic acne around my temples, on my cheekbones and around my mouth, however. I've been following thelovevitamin's blog about her skin care routine, and I decided that I'm really a dummy for not seeing that my acne is hormonally linked until now. I get worse acne right after my period is over, and I'm having a flare-up now in my early twenties, when my hormones are adjusting from puberty. Also, I've always had irregular periods (starting early and lasting more then a week) and recently they've changed to being very short. This is a RED FLAG that my skin issues are hormonal. In addition, my bacne is much better (probably from the supplements) so since my face isn't getting better it's obviously not because of a deficiency in vitamins and minerals.

So on Saturday I bought some DIM plus! I'm really excited to think that this could finally be the missing part of my skin-problem puzzle. I'm taking two in the morning and two at night, and I'm also adding Turmeric into the mix as another anti-inflammatory (in addition to the fish oil). The manager at Vitamin Shoppe in Crofton was just as helpful as could be. I was about to buy some milk thistle, but we consulted and decided that if the tea with burdock root and chasteberry didn't do anything, then milk thistle would seem redundant (since it has the same liver-cleansing benefits). 

I'm really excited that DIM also has a ton of other benefits-- if the excess bad estrogens are my problem, then I should also benefit from reduced fatigue, fat-loss, and mood-boosting properties. I've already felt a benefit to my mood from taking the fish oil...so it can only get better!


I really hope I get into the holistic nutrition program I applied to...I'm learning so much just trying to figure out my own problems. If this works for me, I'll be so excited to help others on their journey to optimum health.



Day 16: Okay guys. I'm really jazzed right now. I haven't noticed too much of a help yet from DIM plus, but I have really figured out a lot about my hormones, and I'm actually really confident that this is going to be the plan that works for me. Also, I think it's making me more energetic, positive, and clear-minded because I have felt like I could conquer the world these last few mornings.

Since I've been doing the raw honey masks, I've noticed some more white heads and I unfortunately succumbed to picking last night. I know it doesn't help, but in my convulted mind I feel like I'm helping rid my face of toxins when I do it. Anyways I picked and then immediately put on a honey mask so I couldn't do any more damage. I have noticed this morning that my skin isn't as oily (and it usually is oily by this point in the day). I'm considering trying a topical progesterone as well because I'm certain my hormones are way out of whack. Let's look at my symptoms that I have been ignoring for, oh, about two years now.

1) Irregular periods: I have not had a month where I haven't spotted for the past two years. Sometimes I spot up to two weeks out of the month, and then have my period for the week following the two weeks.

2) Recent change in period: My week of period has changed from a full week to about 2 days in the past 6 months.

3) Crying at the drop of a hat. I have had issues with crying since about senior year of high school. I even went on antidepressants because I cried every time I thought about school and the MCATs. I realize now that, while I definitely did need to deal with my stress at the time, I was not depressed and did not need to take meds for it. Thankfully I came to my senses about 6 months after starting taking them.

4) Stubborn fat. I eat a 90% whole foods diet, and do intense weight training and cardio 4 days a week. However, I've still held on to stubborn fat around my hips and thighs. This is attributed to high levels of estrogen and lower levels of progesterone (and therefore high levels of testosterone). 

5) Acne that varies with my cycle. My acne always gets worse right after my period. This is opposite of many women who have worse acne right before their periods. My conclusion is that, since I'm on BC I do not ovulate,and thus do not produce the copious amount of progesterone that a woman with a normal cycle would, it must be that my estrogen levels are lower at the point, which leads to a clearing of acne right before levels start to peak again. I looked at a lot of hormone charts to decide this, and took into account that hormones would not immediately produce acne, but must have a lag time to allow change.


I can't believe I've just been pushing these issues to the back burner, when it's obvious that my anxiety and skin issues have been caused by hormonal imbalances. I know that birth control is the root cause of this, but I can't risk not being on contraceptive. If this trial with DIM does not prove to be effective, I know I'll have to take another measure to fix the problem.


Day 30: Well I have switched birth control. As soon as I start my period my acne gets better...which is pretty much opposite of the normal so I could only assume it is my birth control that has caused this terrible outbreak. I started Loestrin around Dec to help with breakthrough bleeding (monophasic vs triphasic) and although it helped a little, I started noticing that my face was oily around Feb. I have never had oily skin, so this seemed weird to me, but since my period was different too I just kinda attributed it to a young adult change in hormones. It is pretty clear to me now that my acne is because of the Loestrin: Loestrin has moderate androgen activity due to the type and level of progestin (progestin is the word used for any compound that elicits progesterone activity). I am already quite athletic, so taking something that increases my androgens (the biggest and most well-known androgen is testosterone) would have a compound effect and probably tip me in the wrong direction as far as my androgen/progesterone balance is concerned. 

I did a lot of research and decided to talk to my doctor about three main birth controls I was interested in taking: Yaz or Yasmin, Mircette, or Zovia. We had a really good conversation and I made sure to mention that I have had issues with a) (obviously) Acne, b) Break-through bleeding, and c) depression/anxiety in the past. My issues with anxiety were probably related to the ortho-tri cyclen which I took for about a year over 2011 to 2012, coinciding with my MCAT prep and testing. I never put the two together, and instead of asking about the timing of the symptoms in relation to the birth control switch, doctors put me on Pristiq. Obviously I should have done some more research about the anxiety, but since I was anxious about not having enough time for classes and test prep I guess it makes sense that I didn't.


Anyways, we decided on Yaz, because it has the same spirinolactone-like activity as yasmin, but a lower dose of estrogen to combat side effects such as nausea, mood swings, and weight gain/bloat. Today is my second day on it and hopefully things will start clearing up soon *pleaseohpleaseohplease*


Day 37: So I have been on Yaz for a week now, and here's the changes I have noticed: not much. My skin has been oilier the past two days, and there maybe a slight reduction of smaller pimples. The large, painful, cystic ones, however, are still at large...and I mean large.  I have at least 10 of them at the moment. Beautiful.

I know it's still really early, so I'm optimistic. I haven't had any side effects, yet, except a slight dizziness which I also experienced when I was on spirinolactone, so I'm pretty sure it's due to the Yaz. No breakthrough bleeding, headaches, sore breasts, etc. so that's good at least :)


I decided to start some topicals while waiting for the Yaz to kick in, since I'm only doing occasional raw honey masks, Cetaphil twice a day, and sea buckthorn seed oil/Oil of Olay for moisturizer. 

I went to Mom's today and picked up some Dr. Ohhira Kampuku bar because I've never tried a probiotic fash wash before. I also got Pure and Clear acne gel, and Pure and Clear Nourishing Moisturizer because I was out of moisturizer anyways, and I thought maybe I should try one that's meant for oily skin. So basically another $30 for more acne products. Sigh.


Day 39: (Day 11 on yaz): After looking up lots and lots of reviews on Yaz, I feel comfortable that my face is reacting to the birth control. I have a lot more cystic spots then I did before, and they're the deep painful kind, but yet have a head. I'm strangely calm about it, because I know there's an adjustment period, and I'm expecting that after a month they'll be gone. That's only another two weeks! I can do that! The smaller pimples have started to clear up, and I'm liking the new face products I got the other day. The lotion works well, not greasy, and the spot treatment smells fantastic and makes my face feel cool--like it's working haha. Whether or not that's true....


Day 46: (Day 18 on Yaz): Today is June 11, 2013 I've been trying to stop looking up forums about Yaz because there aren't any new ones that I haven't read and...it's just not healthy. Stressing is only going to make it worse. And when I say worse, I cringe because I'm not sure if anything could really get worse. The only clear parts on my face are my nose, and the underside of my eyes surrounding my tear ducts. Otherwise there are cystic pimples. The ones on my cheeks are angry, too. They sorta blend together into one huge mass of inflamed redness that occasionally grows heads, but heads that don't do anything to deflate the mass when prompted. I know I shouldn't "prompt" but from the side view my face is like a hilly mass. Is this making you feel sick? Apparently a lot of people had bad cystic issues around the second and third week, and possibly continuing until the second month. This is quite disheartening, but I have to remember that the terrible-osity from Loestrin didn't show up until 4 months after taking the pills. I'm about to start a master's program in nutrition and integrative health in the fall, and I feel like people will jump to the conclusion that I must not be serious about health since I'm obviously not taking care of myself. People probably aren't that jump-to-conclusion-y, but I'm just projecting the worst. September--that's two months after I started taking the Yaz...all of my body parts are crossed in hopes that this will help. Oh look, my acne is crossed too...


Day 105 on Yaz: Today is September 6, 2013 I stopped posting about my progress for a while because, well, there wasn't anything new to report. Until about day 84 on Yaz there was only sadness and acne to be had. BUT THEN I noticed there were fewer lumps forming. I noticed a slight improvement, and then I would get a breakout and my hopes would be crushed. But at this point I can tell it's definitely better. There are fewer new pimples each day, and only a few in the past week have been cystic. Yaz has definitely decreased the quality of my skin, however, which makes it hard to tell what's hyperpigmentation, what's a scar, and what's an active pimple. Actually, before Yaz I've never had a problem with hyperpigmentation or scarring. My skin has always bounced back...literally. I can tell now that I have at least a few ice pick scars around my mouth, one crater-like scar on my forehead, and then a ton of red hyperpigmentation on my lower cheeks that is slowly slowly fading. I've been using 100% pure aloe vera every night and morning before moisturizing to help encourage healing. The cystic pimples I have gotten in the past couple of weeks have been behaving weirdly...like they pop easily when I wash my face, and then drain so there is a huge black hole left behind. 


To be honest, if you're reading this contemplating Yaz or any other birth control to help your acne, and not just as a contraceptive, I would advise against it. Yes, I'm finally getting my skin under control, but I believe it would have subsided by now if I had just stopped taking any birth control at the same I started taking Yaz. The cause of my acne was birth control, the cause of my WORSE acne was MORE birth control, and the cause of my poor skin quality even after the acne is subsiding is the more birth control. Pumping estrogen and drospirenone into my body every day is probably also increasing my chances for developing breast and ovarian cancer. I know if I stop taking the Yaz, I'm most likely going to go through another 3 months of break outs while my body adjusts, and I just as well could have already been done with that detox by now. 

Hindsight is 20/20, but please use my experience as a case study for you, so you don't have to deal with dry, pitted skin after already dealing with the emotional burden of acne. 




Baby Shower Favor (Instructions)

My soon-to-be-mother-sister (unecessary?) had her (probably fourth) babyshower today, and I was designated to make a favor for guests to take home with them. Just to clarify, I was told: "you must make your bacon caramel popcorn for party favors". So I obeyed, and here is what the end result was!


I was very pleased with these! The tag says:      
About to POP! Please enjoy this caramel bacon popcorn while considering Erin's upcoming delivery."

I made about 22 of them, and here is how I did it!


Bacon Caramel Popcorn: yield 22 1/2 cup servings (approx.)


Ingredients:

- Corn Kernels (I recommend using something other then Orville, since it's owned by Monsanto...)
- 2 Tbsp. Vegetable Oil
- 3/4 stick unsalted Butter
- 10 strips of bacon
- 3 Tbsp. corn syrup
-3/4 cup lightly packed brown sugar
- Sea Salt
- 1/4 Tsp. Baking Soda
-1/4 Tsp. Vanilla


Procedure:

Cook your bacon until crisp. I like to do it in the oven on a baking stone at 400 for about 12 minutes (to avoid splatters and stove cleanup!). If you use the oven, set it to 250 F afterwards. 

1 ) For the popcorn: Using a very large pot, add your oil and turn on medium-high heat. Add 2 kernels and wait for them to pop. If your oil starts smoking, turn down your heat and wait for it to subside. Once your kernels have popped, add about 1/2 cup of kernels. I never really measured to determine this, but 1/2 cup seems about right. If you don't get enough popcorn...just pop more!


Keep the lid on your pot while popping, to avoid getting burned by hot pieces. I like to keep it vented, though, so condensation doesn't drip back on the finished product. Spread your popcorn out on through baking sheets, it won't be quite a single layer, but close. 

2) Crumble your bacon strips evenly over the three sheets of popcorn.


3) For the Caramel: Add butter to a medium sauce pan over medium heat. Melt completely and then add the corn syrup and brown sugar. Stir until dissolved (although it may seems a little buttery around the edges). After dissolved, let it sit and bubble around the edges. After about 4 minutes, the whole pot should have bubbles and have an inconsistent color. If it doesn't bubble enough to reach the center, turn up the heat slightly. Take off the heat and add the baking soda and vanilla. Stir vigorously with a wooden spoon while it becomes a lighter brown and magically expands. Using your spoon, ladle the caramel over the popcorn on your baking sheets and try to spread it out evenly. After it's all doled out, carefully stir around the popcorn to coat. Don't worry about getting it perfect, it will become distributed in the oven. 

4) Bake! Put your popcorn in the oven and set the timer for 15 min. After that time, stir the popcorn around to coat the caramel. Do this twice for a total of 30 min. This is actually an important step, because it also makes the popcorn crispier and fully coated with sweetness. After it's done I usually sprinkle a touch of sea salt over the whole thing. 


To make the packaging!


You will need:

-Clear cellophane
-Parchment paper
-Ribbon
-Scissors
-Tag (optional)

1.) Cut straight down the parchment paper so you have two even halves, and make the rectangles about 12 inches long. Wrap them up so they make a cone shape, and fold the tip under to keep it from un-rolling. 

2.) Cut the Cellophane as a rectangle that is about 12 inches wide by 16 inches long. Wrap the cellophane around the parchment cone so that there is extra cellophane at the tip. 

3.) Tie a bow around the tip of the cellophane (but not grabbing onto the parchment tip). 

4.) Fill the popcorn into the parchment cone, and use ribbon to gather the excess cellophane at the mouth of the cone and tie off. 

Voila! I did these in steps, i.e., cut out all the parchment and cellophane rectangles, folded all the cones, wrapped all the cellophane, THEN filled and tied off everything. It seemed to take less time that way. Regardless this takes about an hour to do. 

It looks super cute though!! Everyone LOVED this favor. Not to brag or anything ;)


Here's the tag I printed, cut out, and slipped onto the ribbon:




Enjoy!






Wednesday, May 15, 2013

Kick-Ass Cardio

I did a good HIIT last night... a little kick boxing style routine! It was so fun, and I felt like a badass doing it in front of the mirror. I was also listening to some intense daft punk, which helped the mind-set! Here it is:

Adapted from the "Combat Montage" workout on dailyhiit.com

My lats are sore today from all the hooks!

Monday, May 13, 2013

Easy Gift- Caramel Treats

Over the weekend I made a batch of salted caramel and dark chocolate popcorn and ended up with way too much caramel. What a terrible problem to have. So I decided to pour it on a piece of wax paper and cool it in the fridge to decide what to do with it later.

The popcorn was for my mom for mother's day, and so I decided the caramel was rightfully hers, too. The next day it was nice and hard, so I cut off a piece and tried it: it was the most delicious caramel ever...and I'm not a big fan of caramel candies. It melts in your mouth and doesn't stick to your teeth like others I've tried. Here is the recipe I used:

1 stick of butter (half cup)
1 cup of brown sugar (lightly packed)
1/4 cup of corn syrup
1/4 teas. vanilla
1/4 teas. baking soda

Melt the butter over medium heat with the brown sugar and corn syrup. Let it bubble and then gently boil for a couple of minutes...when it starts to become brown in color take it off the heat and add the vanilla and baking soda. Stir vigorously as it turns a light creamy brown color and pour into a baking dish lined with wax paper (or over popcorn). Let it cool on the counter and then put into the fridge for an hour or overnight...whatever time you have.







Cut into small squares. I cut the wax paper it was sitting on into strips to cover them. The paper sticks if you just press gently with your thumb. Delicious! I only used about 1/3 of the caramel in the recipe for the actual squares, so I would expect the whole shebang makes a ton of candies...around 50? Enjoy!

You can see I got a little popcorn in mine by accident...a delicious mistake!
                           

Also, here's my silly pup on mother's day enjoying the breeze from the window


Microwave Crazy Cake

On Friday I was hanging out with my (very) pregnant sister and we didn't have any good desserts in the house. SO, being the good sister that I am, I offered to try and make a mug cake for her that I had seen on the interwebs. I used this recipe from sweetlittlebluebird.

We used a mug that we thought was pretty standard, but I think something with a little wider/shallower shape would work best--almost like a soup mug.

I was nervous when we had it in the microwave because it started overflowing, but it didn't get messy it just puffed up and stayed there. We have a pretty new and powerful microwave so we did it for 1 minute and 40 seconds. It was still gooey in the bottom, but any longer and it would have overcooked the top part...that's why I think a shallower-ish mug would be perfect!

Here's the part where you make the depressions:


 And then you fill them with the oil, vanilla, and vinegar:

















Here is Erin enjoying a bite :)

Definitely a quick, good dessert for a hangering preggo.

Thursday, May 9, 2013

Buns and Delts

I don't know about where you live, but here has been rainy all week. Last night there was a break in the rain, so I tore at the opportunity to take Sadie for a job. She really needed it. Afterwards she rolled around on the carpet and did a dance of joy. Afterwards, I threw in some laundry and did a HIIT workout, since it had been a while. I didn't think I would make it through all three rounds, but I pushed myself and I felt GREAT afterwards. I used dumbbells and held them on my shoulders for the jump lunges and prisoner squats, so there was added delt work.

This workout was adapted from  the "Fit Sweat" workout on dailyhiit.com 

Afterwards I made a mango, melon, pineapple smoothie to reward myself. It was glorious.

Monday, May 6, 2013

Quinoa, Feta, Tomato Salad Recipe

Last night I decided I needed to make a big healthy side dish for the salads I take for lunch during the week, so I made a recipe inspired by a greek salad. It's delicious!

This groovy counter is in the kitchen at work :)


Ingredients:
1 Cup Organic Quinoa
2 Cups Low-Sodium Stock (vegetable, beef, chicken, etc.)
1 tsp. Olive oil
Salt
Pepper
1 tsp. Garlic Powder
1 tsp. Onion Powder
1 tsp. Cayenne Pepper
1 tsp. Lemon Juice

3-4 oz Feta Cheese, small cube
2 Firm Tomatos, chopped
2 Tablespoons of chopped fresh basil

Procedure:
Cook the quinoa as directed on the package, but substitute the broth for water. Let cool. Add olive oil, lemon juice, and spices. Mix well. Fold in the remaining ingredients gently. Voila!

A delicious side dish for the whole week. Feel free to heat this up or eat it cold.

(with no salt) Nutrition for about a 1/2 cup serving

Calories: 123 Sodium:168g Fat: 3g  Carbs: 18g Sugar: 3 g Protein: 6 g

Thursday, May 2, 2013

Margarita Night turned to Vodka Cocktail Night: Recipe!

Last night my sisters, myself, my brother-in-law and my Nick got together for fish tacos, guacamole, and margaritas! Such a good time! The fish tacos turned out great, we also had some ground turkey for the hard tacos (throwback!) and some sweet potato fries done two ways (cinnamon/nutmeg route and salt/pepper route).

The margaritas were good, but not very much juice from the 5,000 limes we had. Bummer. So after one margarita each, we went to grapefruit juice/tequila/muddled blackberry cocktails. And then to vodka/berrysoda water/muddled blackberry cocktails. Here is a picture of the last one:


It was very light and refreshing! Here's what you need:


1.5 ounces (1 jigger) Vodka
Berry Sparkling water, about 4 ounces
4 Blackberries
1 tsp. Truvia/sugar/sweetener of your choice


Muddle the blackberries with the sweetener so they release their juice but aren't completely masticated. Add vodka with the berry slurry and stir. Add soda water last. You may want to add some extra sweetener to taste, we like to taste the alcohol (to stay aware of drinking tempo so as to avoid embarrassing slow falls later in the night) (that's a thing that happened to me last weekend).

Calories: 109  Carbs: 6g  Sugar: 1g  Sodium: 1g No fat or protein.

Wednesday, May 1, 2013

Buns and Core workout and Breakfast

Here is another HIIT workout. I did it last night because I was short on time. After a quick run I did this in my basement and used my 8 lb dumbbells and 10 lb ankle weight belt (for the around the worlds). I only did 2 rounds because of the time, but I liked this one!

This workout was adapted from the "OMG Tight Workout" from Dailyhiit.com


I also wanted to share with you guys something I made this morning that was amazing: Cloud bread peanut butter banana sammies. SO good!



I just toasted the cloud bread in a pan with some coconut oil, then added about 1 tblsp of natural peanut butter and 1/4 a banana. Eat with a fork!

Tuesday, April 30, 2013

Cloud Bread Review

Okay! So last night I decided to try and make "cloud bread" which is a low-carb bread imitation. I kept seeing it all over Pinterest and health food blogs, so I needed to try it for myself to decide it's real-ness.


I've been avoiding packaged bread for the past several months, and now I'm really starting to miss sammiches, so hopefully this will be good for my lunch today!


Ingredients:

3 eggs, seperated
3  tablespoons of something dairy-based and thick: cottage cheese, yogurt, cream cheese etc. (I used yogurt)
1/8 teaspoon cream of tartar (or lemon juice or vinegar as substitutes)
1 tsp of sweetener (my yogurt was sweet so I omitted this)


Procedure:

Preheat oven to 350 F. Get out your electric mixer and two large bowls, one glass. Add the yolks of the 3 eggs with the dairy ingredient and sweetener. Mix well. In the (clean) glass bowl, beat whites and tartar until very stiff, about 3 minutes. In 3 equal batches, fold the egg whites into the yolk mixture.


On well greased baking sheet, dollop the mixture into 8-10 equal "buns" about 4-5 inches diameter and an inch thick.

Bake for about 25 minutes, or until they have brown tops and edges. Mine stuck quite a bit to the pans, so if this seems to be the case for you, make sure you use a sturdy metal spatula and loosen them quickly. Let them cool on the sheet completely and then store in an airtight container. They become chewier overnight, and less like meringues.



So I will update after I try to use two of these for a spinach, tomato, and clover sprout sandwich today!


Nutrition (per piece):

Calories: 24  Fat: 1 Carbs: 1 g Sodium: 28g Sugar: 1  These will vary depending on the dairy you choose.


Alright so here's a picture of my lunch:


It looks a little weird...and it was. A little weird. The "bread" didn't really hold up to the weight of the produce. I did have a genius idea, though: Strawberry Shortcake.  Here's my idea: whip up some whip cream, get some fresh strawberries, and douse with a little agave and you'll have a healthy version of strawberry shortcake. Mmmmm

Monday, April 29, 2013

Catch Your Breath Workout

I decided I've been lifting heavy for a few weeks now and it was time to do another tough HIIT routine to shake things up. Well, I got what I asked for because almost killed me. It is supposed to be done three times through, and I got through it 1.5 times with...breaks.. Maybe my stamina wasn't great because it's been a while, but my legs are STILL sore and I did this two days ago. Possibly I just used too much weight...12lb ball and 25 lb bar. In any case I'm definitely going to do this again later in the week so I can actually finish it three times through.

This workout was adapted from the "Thrift Shop" workout by dailyhiit.com 

Friday, April 26, 2013

Coconut Oil Candies

Yesterday was very productive! I ate a snack around 4:30 so I wouldn't be hungry while I ran errands after work and went straight to the gym. When I got home it was only 8:00! I like this set-up better then going home, eating dinner, digesting, then working out until 9. So I had time to try out a recipe I've been thinking about AND give myself a pedicure. Awesome.


Coconut Candies







Ingredients:

1/4 cup of Virgin Coconut Oil
12 tbsp Cocoa Powder
1 tsp. Vanilla extract
Agave nectar (to taste)(about 1 tbsp)
Fillings: Natural Peanut butter (about 1 tbsp divided), Caramelized Walnuts, Sea salt, unsweetened Coconut flakes

Procedure:

Melt coconut oil in a Pyrex bowl in the microwave (about a minute). Add cocoa powder, vanilla extract, and nectar. In a non-stick mini muffin pan, drop about 1 tablespoon of the chocolate mixture into 10 places.

Let freeze for 10 minutes.

Add fillings onto the chocolate (now hardened) disks. Cover with another table spoon of chocolate sauce. For the peanutbutter, make sure the chocolate meets the lower half around the circumference so that the candy stays together.



Let set in the refrigerator overnight. They slide out easily because the chocolate shrinks when chilled.

Nutrition per candy (without fillings):
Calories: 60   Carbs: 2 g   Fat: 6 g  Sugar: 2 g






Delicious!