It’s Hump Day, hooray!! A quick update on my workout(s) last night. As you know, I wasn’t really up to par yesterday, and I almost let myself get away with it until I received some encouraging messages from George, a good friend of mine.

When I get home from work I’m usually hungry, but I didn’t want to eat dinner right then because I tend to get the lazy-girl syndrome after that, so instead I ate a de-licious Kind Bar – gluten free to boot. If you’ve never had one or heard of it , it’s a fruit and nut bar that’s far better for you than any protein bar (in terms of ingredients.) I had the apple cinnamon and cashew one – so good!! It was just enough food to give me energy for my upcoming three mile run. I ran it outside – as it was around 70 degrees and perfect. As I was running, I couldn’t believe how “fast” I was going and I didn’t even stop for walk breaks. I kept telling myself “you got this” and apparently I was right because I completed the run in 32 minutes – my fastest time ever – averaging a 10:39 min/mile. Usually, I’m around 11:30 min/mile. I went from wanting to go straight to sleep to running my fastest three mile run -incredible how that works. It doesn’t stop there peeps. Somehow, I also managed to make it through an hour of Zumba and abs for a grand total of an hour and 30 minutes of exercise! Yep, it’s possible!

That being said, it’s also pretty amazing how exercise affects your energy. As I stated in my last post – to regain your energy you need to be active (even when you are tired as hell.) True story – today I woke up thirty minutes earlier than usual and had energy prior to drinking some coffee. Miraculous. The moral of this story is that, “a body in motion stays in motion” so get moving!!!

Moving on to the interesting stuff. I came across this recipe last week and practically salivated as I read the title.  As I was reading the ingredients I noticed “Pumpkin Butter” and had no idea what that was or at least I had never heard of it before. Being the curious cat that I am, I researched it and found that it’s incredibly easy to make on your own.

I chose to try this recipe from Eating Bird Food’s Blog.

Maria’s Homemade Microwave Pumpkin Butter

• Scant 1/4 cup brown sugar
• 1/4 cup water
• 1/2 teaspoon allspice
• 1/4 teaspoon ginger
• 1/4 teaspoon clove
• 1/4 teaspoon nutmeg
• 1/2 teaspoon cinnamon
• 1 1/2 cups (15 oz) canned pumpkin (NOT pumpkin pie filling mix)

Cover of Food Rules: An Eater's Manual

Nutrition labels. Most people – including myself – have been led to believe that the most important part of food labels are the nutrition facts (Calories, Fats, Sat. Fats, Carbs, Sugars etc.) While these are important, yes, it is also crucial to check the ingredients and here’s why.

Trans Fats have recently been introduced to us as more detrimental to our health than saturated fat. The USDA finally found it important enough to make manufacturers label  how much trans fat is in each product. Great, right? Wrong. I bet you didn’t know that the USDA allows .5 grams of trans fat, otherwise known as hydrogenated oils, per serving and still allow manufacturers to claim 0 grams on the nutrition facts label. (Or maybe you did know because you’re brilliant!)

Here’s an example of this:

To the left is the Nutrition Facts label for Coffee Mate non-dairy creamer. Next to trans fat there is a nice big 0 g. If you scroll down and look at the ingredients list, you’ll notice that the third – I repeat- third ingredient is partially hydrogenated soybean and/or cotton seed oil aka Trans Fat. So, the reason why they are allowed to claim 0g is because they have .5 g or less per serving. Let’s think about this logically. A serving size is 1 tbs and I’m sure most people use more than a tbs. Each tablespoon has .5 gr or less, so when you calculate how many servings per bottle – it’s false to say there are zero trans fats! Another good example of this is peanut butter (like skippy or jiff.) If the ingredient list has more than peanuts and salt – it’s clearly not natural so, READ INGREDIENTS!!!

According to Michael Pollan’s “Food Rules,” rule number 3: “Avoid food products containing ingredients that no ordinary human would keep in the pantry – Ex: Ethoxylated diglycerides, Cellulose, Xanthan gum.” and rule number 6: “Avoid food products that contain more than 5 ingredients.” This can be very difficult to do, but the point of this is to try and make as much food as possible at home. Most products that have over 5 ingredients have been extremely processed in order to have a longer shelf life – even products that claim “natural” on the box. The bottom line here is – it’s always better to make it yourself than to buy it off a shelf!

My friend Lea shared a delicious recipe – she made up and likes to call accidentally Indian – with me that I will now share with you! It’s in season too

Read- read -read Ingredients

Related articles:

• Fat Talk: Trans Fatty Acids (fitsugar.com)
• Is Trans Fat Sneaking Into Your Diet? (fitsugar.com)

Let the week begin! Despite the nasty weather outside, I’m ready to take on this week’s challenges – whatever they may be.  AND – I’m expecting you to do the same

Weekend Workout Recap as follows:

Friday – 3 mile run in 35 minutes (2 minutes less than on Monday!)

Saturday – 2 mile run outside – 1 on the dreadmill (So much better to run with a buddy!)

Sunday – straight up bum-day after Saturday night’s activities – I know, terrible of me.

I get 4 gold stars on my calendar for last week. I guess I can insert “that’s better than nothing” to this post – all things considered.  Anyway, I must also note that Friday I went and saw “Contagion” which was really good – besides the fact that you instantly become a germaphobe – and I didn’t get popcorn (and I’m the “can’t watch a movie without popcorn girl!) Thank you, thank you! I came prepared and brought my own little goodie-bag that consisted of raw almonds and mini plums – and let me tell you – popcorn is so much better. Really, I mean – if I said it wasn’t I’d be lying, but how you feel afterward is what counts, and resisting that greasy, salty, crunchy oh-so-damn-good popcorn makes you feel pre-tty good about yourself!

Here’s a little tip for all you “can’t watch a movie without popcorn” people. There is a brand of popcorn called “Skinny Pop” and it’s absolutely a-mazing. Caution: you might eat the whole bag – so be sure to put your serving in a zip lock, walk away and never look back! I bring this to the theaters all the time if I don’t have time to pop my own! It’s a million times better – for you-  than eating theater popcorn and you don’t feel guilty about it afterward. Plus, there are only 35 calories per serving!!

Saturday night we went out to a Mexican bar/restaurant in Chicago called “Mercadito.” The food was unbelievable – and so were the drinks. In fact, too good that I “forgot” to take pictures of the wonderful food presentation I don’t think I have had better tacos in my life and I’m a Mexican food junkie – what can I say, guacamole had me at hello.

Being that it was a perfect fall night, I was in the mood to bust out my black tights and red lips. That may not sound right – but you know what I mean

Here is a pic of me and a few of my besties! You can’t see my tights, but I promise I was wearing them under my shorts. I absolutely love-love tights. Why? Because they cover your pasty winter-white skin and they add some flare to an otherwise boring outfit! Plus, they keep you warm As for the red lips – the trick is to get the right shade of red. Some have more blue undertones and some more orange. Figure out which one matches your skin-tone best and go easy on the eye make-up – but that doesn’t mean your only option is the typical boring cat eye. You can use lighter earthy shades (taupe, brown, beige, gold) with some liner and mascara!

Alright, enough about the past. Lets focus on the present. Today has been rough, not gonna lie. It’s incredibly gloomy out, which makes it that much harder to stay awake – let alone stay focused. For days like these, I like to make a second cup of coffee just to give me that extra jolt I so desperately need – especially if I want to make it to the gym later. I strongly suggest you do the same (if you’re feeling sleepy) because Monday usually sets the tone for the week, so let’s make it a good one!

I will leave you with this quote: 

“Nothing great was ever achieved without enthusiasm.” – Ralph Waldo Emerson

*Jump on the dreadmill and act like you love it

Cheers! It’s FI-NA-LLY Friday!! Seriously, this was a long week and it didn’t go as well as expected or planned! Remember when I posted that I was planning to run 3 miles on Wednesday? Yeah, that didn’t happen! Thursday didn’t happen either. I’m going to put the blame on that special time of the month that we all eagerly anticipate, but enough is enough. I cannot use this as an excuse anymore even though it’s so incredibly easy to do, especially when all you want to do is sit on the couch and cure your savory cravings with chocolate and popcorn!

I know i’m not the only one on this boat, so I’m going to provide you (and myself) with some healthy tips on how to maintain a positive attitude when you’re always bloated!

Vicky’s 5 tips on how to help prevent bloat during this wonderful-wonderful time:

1. Reduce caffeine or at least try to limit to 1 cup a day. Replace this with tons of water.

2. Increase your vitamin B12 if you don’t take a multi-vitamin already. (Vitamin B12 helps with energy and metabolism, so if you’re feeling tired this should help boost your energy)

3. Try and stay away from starchy carbs – like breads, pastas, crackers anything processed that comes in a bag or a box (so hard, I know, but carbs tend to make you retain water and that’s exactly what you don’t want. Also, the preservatives in processed food cause bloating – and are not good for you in general.)

4. Absolutely positively stay away from sugar. Yes, chocolate is sugar. If you MUST, stick to Dark Chocolate – the darker the better.

5. Exercise every day. Sweat-it-out. (Exercise releases endorphins- the feel good hormone and actually helps fight depression, lower stress and maintain a positive attitude – and of course helps with bloating.)

I know what you’re thinking. How do I cut caffeine when I always feel tired, how will I exercise when I have no energy and how will I stay away from carbs and sugar when that’s all I crave?!? Brilliant questions- all of them. I’ll have to get back to you on that one… Stay tuned!

Just kidding. Honestly, it’s definitely much easier said than done – believe me, but the hardest part are the first few days. I like to follow these rules a week before it actually strikes because that’s usually when your symptoms arrive and the whole point is to prevent them from coming. Once you get into the groove you’ll actually find it quite surprising how quickly your cravings go away, but once you give in to those temptations – it’s over. Kinda like what happened to me these past few days. I got lazy, but that shouldn’t be in my/our vocabulary. Sometimes you just can’t control it and I have been there, but get back up and pick up where you left off.  Mind-over-matter. 

On a lighter note; this weekend looks promising. Birthday celebrations with great friends and family – there’s nothing better! I’ll keep you posted on my weekend workouts (that I will complete this time) and any new recipes!

*Vicky

Okay, ladies and gents- we’ve hit mid-week and I want to update you on my progress, thus far because I know how easy it is to get discouraged by Wednesday!

Let’s start with my Monday. I must say, my day at work went by pretty quickly, thanks to all your wonderful feedback! I really do appreciate it Monday is always the toughest day for me to workout. I know that doesn’t make any sense because for some reason Monday seems like the “get back on track” day and you’re always more motivated, but for me Mondays just suck. All around suck. After work, I took an “accidental” nap and woke up around 7:30 – try getting in the mood after that! Well, thanks to you guys (because I have to practice what I preach,) I went into “robo-mode” and got my butt to the gym!

I jumped on the elliptical because for me, that’s the easiest way to get cardio in when I’m not in the mood. I did about 40 minutes and then suddenly I got this urge to get on the “dreadmill” and run. I know! Crazy right? I completed 3 miles in 37 minutes with a few minutes walking in the beginning and end- I’d say that’s pretty great for my first 3 mile run since July! All -in -all, I went from having no energy to busting out an hour and twenty minutes of cardio! The point here – peeps- is that sometimes the hardest part of all this is just getting out the door which is why I strongly suggest the “robo-mode.”

Tuesdays are Zumba days! I love Zumba. It’s such a great form of cardio- mainly because it’s fun and goes by quickly! Plus, sometimes you need to just switch it up. Who likes to run on the dreadmill every single day – boring!!! Anyway, when I got home from work yesterday I was pretty hungry and didn’t have much time to make something healthy so I opted for this:

Home-made Greek yogurt made with 2% milk btw – I don’t believe in fat-free (fat is not the devil, sugar is) with frozen blueberries, almonds and Kashi Go Lean Crunch. This meal has a perfect balance of fats, carbs and protein and it’s de-licious! It gave me just enough energy to last through Zumba! I’m not gonna lie though – I did get hungry after the gym so when I got home I had a spoon of peanut butter

Tonight I plan to do 3 mile run again – as I’m trying to get into the groove for the 5K next week (which I haven’t signed up for, note to self: register tomorrow.) I think I’ll try and do it outside instead of on the dreadmill so that I get a more accurate time because it’s much harder to run outside. Plus, this weather is amazing and won’t last long so we must take advantage!

It’s only Wednesday, so if you didn’t do so well these past few days you have PLENTY of time to make it up the rest of the week. Turn on that robo-mode and get out the door – no excuses!!!!

PS: I have been making my Power Protein Pancake – pumpkin style- every day this week! I can’t get enough! I also substituted oats instead of oat bran and noticed that it comes out fluffier.. try it

*Vicky

Pumpkin Season

Fall is – by far- my favorite season of all and it’s right around the corner!  I can’t help but think of warm pumpkin spice lattes – thank you, Starbucks. Just about anything pumpkin, really. Everything – from the weather, to the color of the leaves, to the food, to the fashion – and dare not forget, HALLOWEEN!!! Fall – is - just – fabulous!

This fall, I want to set some goals for myself- but before I go into those, I want to talk more about fall and how we can make it the most fabulous one yet! I don’t know about you, but this Summer felt like one big BBQ. I love-love bbq’s, but my scale… not so much! The time is now. The time to kick into high gear because before you know it, it’s Thanksgiving dinner and you’re wearing sweats at your aunt’s house because you have muffin top in every other pair of pants that you own! T-N-O.

One of the dietary theories I learned about in school, was Ayuverda. According to Ayuverda, there are three seasons: Fall-Winter, Spring and Summer. So, the basic principle is to eat what’s in season. Sounds obvious, right? Well, it’s so incredibly easy now-a-days to do just the opposite. When you go into a grocery store, you will find products from all over the world and that’s why you see some fruits and vegetables available all year round. Let’s think about this logically. Why do we eat watermelon in the summer and not in the winter? You’re thinking – easy… because watermelon is cooling and refreshing, so it wouldn’t make sense to eat it in the winter when you want to stay warm. Well, you’re exactly right. (You guys are so brilliant)! That my friends is, essentially, all there is to it. Eat in season. Simple. Mother earth has created a system and every single fruit and vegetable grows in a specific season for a reason! (rhyme was not on purpose- cute though).

One of my goals- and should be yours too- this fall, is to eat more seasonal foods. Unprocessed, of course. Here is a site that lists the top ten autumn comfort foods (thanks for sharing, Renata) along with a brief nutritional description. This list is just the “comfort foods,” but there are other in-season veggies too, like one of my personal fav’s: squash! (I make squash fries all the time – slice, spice, and bake. done). Here is a link to a printable grocery list.

Below are the comfort foods listed out:

1. Apples (Green have the lowest GI)

2. Cranberries

3. Pumpkin (mix it into your oatmeal- quick and easy!)

4. Garlic (pick the right time and place for this one, peeps)

5. Ginger

6. Parsnips (Link takes you to a great parsnip fries recipe – from a blog I love)

7. Kale (Basic Kale chips recipe- amaze)

8. Sweet Potato (Make sweet potato fries- notice the fries theme)

9. Cinnamon (Amazing spice. Helps speed up metabolism too! Use in everything.)

10. Pepper

My next goal this fall, is to register for my first 5k race! That’s the other great thing about fall – there are so many races coming up (or maybe I’m just more aware of them now.) Fortunately for me, my fabulous friends agreed to join me, which makes it that much more fun and exciting! Plus, you’re giving back - always wonderful Now, I’ve been pretty active this summer because I do sit behind a computer for 8 hours, and it’s super easy to pack on the lbs, but in order to get into this whole race thing, I plan to kick up my workout routine to 6 days a week and adding more runs.  I know, I know… working out isn’t that pleasant for most people- including myself, but when you want something you need to work for it. Period. So do what you gotta do… brainwash yourself and go into – what my friend Lea likes to call- ”robo-mode” (it works.) Another great trick is positive reinforcement (thank you, my psychologist friend, Nina.) I put a sticker on my calendar for every day that I workout and it really helps! Try it if you don’t believe me

My ultimate goal is to run 3 miles in 30 minutes, but let’s not get ahead of ourselves now. I’ll be updating you all on my workouts and seasonal foods that I incorporate into my health kick this fall. Doing that also keeps me accountable because I can be quite the cheater – but at least I’m not quite the liar  My final “goal”, is to come up with a fantastic halloween costume!

What are some of your favorite fall foods? What do you plan to do this fall to kick into high gear? And most importantly, what are you going to be for halloween?!  Let me know!

PS: I didn’t forget about fall fashion. Lets be serious- that gets it’s own post!

*Vicky

I’m not gonna lie, I’m jealous of all the people who have flawless skin – naturally (like, born that way naturally). This is coming from a person who has mild rosacea among other things, like the occasional stress pimple or the oily forehead syndrome by lunch break. So, now that I’m at the ripe age of 26, I’m starting to take skincare to a serious level. Anti-aging.

I don’t know about you all, but I spent spring breaks and summer breaks basking away in the sun. I applied sunscreen approximately once throughout the whole day and it was a level 15 max. And let’s not forget the baby oil. Apparently, the only way to prove you had an amazing vacation was to come back looking like a piece of burnt coal – and that I did, my fellow friends. Fortunately, it’s never too late to reverse some minor sun damage and get back on the right track. The track to healthy, smooth, and wrinkle-free skin!

You know, skin is the largest organ of the body. I know what you’re thinking… “duh.” Well, as painfully obvious as that may sound, it’s really easy to forget and neglect! Anyway, for the past few years I have been in search of the best skin care lines out there and I found myself asking “to go organic or not to go organic?” That is the question.

Let’s address that question, shall we? Okay- so here is my unprofessional conclusion. Before I continue, please note that by no means am I a dermatologist so please do consult yours before you make any rash decisions! Moving on. My conclusion is this: it is incredibly hard to find a product that has zero chemicals in it and the ones that don’t have any seem to never soak into your skin – or at least my skin. There is always this layer of residue left and who wants that? True- we don’t want to have toxic chemicals in our products either, but there are tons of “natural” products out there formulated without toxic chemicals.

Here is what you don’t want in your products:

- Parabens
- Sulfates
- Synthetic Fragrances
- Synthetic Dyes
- Petrochemicals
- Phthalates
- GMOs
- Triclosan

Look at the ingredients listed on your products. I repeat, READ INGREDIENTS. If you have sensitive skin, like I do, you most definitely need to stay away from those ingredients listed above. Especially people with dermatitis – stay away from sulfates! An easy way to look for skincare products is to go to sephora.com. They actually put “Sephora‘s natural seal” on all of the lines that meet their requirements and you can see what each product is formulated without.It really is a case of trial and error when it comes to skin care. Believe me – I have drawers filled with half empty jars of product, but it’s the only way!

Now, on the topic of… anti-aging. For those of us who are too sensitive to the prescribed “Retin-A” or even retinol in over the counter products- anti-wrinkle or firming serums without it will work just fine.

Here is my guide to the most effective way to get maximum benefits:

Step 1: Remove all make-up. Yes, even if your dead tired before bed. (Neutrogena make-up remover cloths are quick and easy)

Step 2: Wash your face with a cleanser – targeting your needs. I use Caudalie Gentle Cleanser – LOVE IT.

Step 3: Apply a serum targeting your concerns: anti-wrinkle, firming, or sun-spots. Caudalie has a great gentle one!

Step 4: A nourishing face cream that will keep your skin hydrated – not oily. I’m using Caudalie Moisturizing Cream. (Ones with antioxidants are great because they fight free-radicals, which helps preserve your young- sexy- skin.) You don’t need to worry about “anti-wrinkle” in your cream (just yet) since you’re using a more potent serum for that

Step 5: Apply an anti-wrinkle or firming eye cream.

Step 6: SPF. At least 30. Non-Negotiable. Case Closed. (I know you’re thinking – well my moisturizer has SPF. If it does- great, but remember it needs to be at least 30!)

There you have it. Six steps to healthy-flawless-sexy skin. I know it sounds like a lot, but if you think about it – at night it decreases to five steps because you won’t need SPF. And in the morning you won’t need to take off your make-up because you were good and followed step 1 the night before. If you want results ladies, you need to work. Beauty is pain – but well worth it!!

Some natural skincare lines that I like are: Caudalie, Korres, Boscia, and First Aid Beauty!

If you don’t want to go the “natural” route and prefer skincare by well-known dermatologists, my good friend, Georgia is a consultant for Rodan and Field’s new line(s). If that name sounds familiar to you, that’s because they are the founders of Proactive- so if you loved proactive, you will surely love what they have to offer now! Yes, this includes anti-aging! Check it out here. They are doctors after all

PS: I made my “power protein pancake” this morning and substituted the Amazing grass and peanut butter for 2 T. of organic pumpkin. AMAZING! It’s like fall in your mouth

Truth be told, I love carbs. Who doesn’t? My digestive system. Oh, and my waistline. Nevertheless, it’s nearly impossible to ignore the irresistible craving now and then. Of course, I feel guilty for having these cravings because I don’t have the “will power” to just say no and back away from the bag of tortilla chips – until I’ve reached the last few pieces in which then – and only then – do I decide it’s time to walk away. So, that being said, in order to allow some guilty pleasure in my life, I have created my own version of a recipe I got from the “Tone it Up” girls – who are AMAZING btw! I like to call this my “Power Protein Pancake” Yes, I said pancake!

Don’t freak out just yet fellow Carb Addicts Anonymous. This Pancake is low in Carbohydrates, high in Protein and high in good Fats. It also has Amazing Grass – which I’ll explain to you in another post because it really is that amazing that it needs its own post. Oh, and did I mention that it’s delicious! Here it goes…

Ingredients:

3 tbs of Oat Bran (Oat bran is higher in protein than oatmeal, but you can use oatmeal. If you want to make sure it’s gluten-free, be sure to check the packaging for a GF label)

1 scoop of Amazing Grass Greens Super-food – Cacao Flavor (for those of you who want to just try it, Whole Foods sells this in individual packets and it comes in many flavors!)

2 tbs of Greek yogurt – my mom’s delicious homemade Greek yogurt is shown in the picture, but Fage works too (by far the best tasting, in my opinion)

1 egg white or egg substitute

Cinnamon, pumpkin or nutmeg to taste

Power Protein Pancake Ingredients

Toppings:

Organic Natural Peanut Butter (Costco’s is by far the best that I’ve tried)

Raw Agave Nectar (You don’t need much because it’s very sweet and has low GI)

Instructions:

In a small bowl combine your dry ingredients, then add the 2 tbs of Greek yogurt and 1 egg white. Mix all together until it’s completely wet – don’t be afraid of the color. Trust me.

Spray a small non-stick skillet with some EVOO. Pour the batter (about 1 cup) into the skillet over medium heat. When it starts to bubble and form on the edges, flip it over. This whole process should take no more than 5 minutes. When it’s done to your liking, top it with a tsp of peanut butter (or as much as you’d like) and a drizzle of raw agave nectar or honey. I choose agave because it has a lower GI value and you need less of it than you would honey. You now have yourself a DELICIOUS chocolate peanut butter, low carb, high protein, super-food pancake. Makes a perfect breakfast – or dinner if you’re like me! Indulge

PS: I am going to start playing with images later because I just wanted to get this post out today. Plus, my camera is old and has issues so maybe this will be my excuse to buy a new one Below are some pics I took – in order of the steps. Try it and let me know what you think! Also, since it is pumpkin season, adding some pumpkin in place of the super-food powder would be equally delicious – if not more! Get creative

After briefly skimming – because it really is that easy to read- “Food Rules” by Michael Pollan, I started thinking more and more about the term “real food” and how we unfortunately live in such an overly processed world.  How do we escape this world when it’s just so damn easy to stay in it? With my current curriculum at Integrative Nutrition along with my supplemental reading, I have decided to take this knowledge and go on a journey.  A journey I want you to join.

I have probably been on every single fad diet that ever existed and the bottom line is this: Diets don’t work.  Because of this “phenomenon” I chose to enroll at IIN – which btw teaches us over a hundred different dietary theories that I will gladly be sharing with you – because I wanted to learn more about holistic health and what it means to eat “real” food.  It’s easy to get so caught up in the numbers of calories or fat or carbs, but there has to be a way to be healthy AND be naturally thin without going through a constant battle/obsession with food.  I WILL FIND IT IF IT KILLS ME.

Anyway, I’m new to this whole blogging thing so you have to be patient with me and my newborn creativity. My goal and purpose here is to inform you on everything I learn and try, from new recipes to new workouts and perhaps the occasional fashion/beauty tip just to keep it fresh