Friday, November 1, 2013

crush the sugar rush

Even the healthiest among us can't help but get into the Halloween fun, and while everything's good in moderation, sometimes a night of temptation means going overboard (no regrets!). Whether you've snacked on trick-or-treating leftovers too much or are still recovering from the weekend, here are some ideas to detox and get back on track.

  1. Drink more water: Make water consumption a priority the day after your Halloweenfestivities; not only will it help flush out all those indulgent decisions (that is, it'll help your hangover), but it'll give you more energy to tackle the day.
  2. Break the sugar addiction: Eating a lot of sugar will only make you crave it more, so your night of fun-sized celebration may be leading to mindless reaching for your candy stash the rest of the week. Ready for a challenge? If you're craving sweets, take celebrity trainer Jackie Warner's advice: take five days to wean yourself off sugar and refined carbs by eating lots of fresh fruits and veggies instead. If forgoing sugar altogether seems impossible (especially in light of leftover holiday treats), check out ourtips for reducing your sugar cravings.
  3. Fight fatigue: Whether you hosted a Halloween party or spent an exhausting couple of hours corralling trick-or-treaters, the holiday can eat into your sleep time. To make sure you don't feel tired all day, fill your diet with these fatigue-fighting foods, and make a point to go to sleep early tonight — you may benefit from recovery sleep so you don't feel overly tired for the rest of the week.
  4. Eat nourishing foods: You've had enough of the processed stuff — now it's time to eat real food. Start with a nutrient-packed smoothie, go for a kale salad for lunch, and a spicy carrot detox ginger soup for dinner. Eating a produce-rich meal plan today will help your body crave the good instead of all the bad.
  5. Move more: Get your metabolism going — and sweat out all the bad stuff — with an intense workout; if you can't bear the thought of exercise, go for a walk or do a few of these detoxifying yoga poses to get things moving.

i loved this article, found ::here::, and think it's a great resource for you to follow any time of the year that you've possibly gone a little off track.

eat clean.  live lean.  live better.  live longer.

Thursday, October 31, 2013

halloween, a 3 part series: give me something good to eat (part 3)

i drew my inspiration for this final installment of my blog trilogy today from the ever inspirational and fit heidi powell.  heidi and her husband chris have been inspirations not only to myself but to countless others looking to improve their lives.  so you can imagine how happy i was to see the following cute recipe ideas on her website.

the following is taken directly from heidi's site:
While NO candy is certainly a “healthy” option, we do need to be okay with rewarding ourselves with a treat every now and then, guilt-free. Halloween is a great time to do this. Here are some things to keep in mind when choosing what pieces of candy might satisfy your sweet tooth, without pushing you over the edge.
  1. Fun Size pieces are ‘portion perfect’, and a clear winner in our family, over king-sized or regular-sized candy bars. Portion control is key to rewarding yourself, and these mini treats make it easy. Oftentimes, we find it hard to eat only half of a Snickers bar. Thanks to Fun Size, we can eat the entire portion and cut our calories in half, compared to the regular or king-sized versions.
  2. Chocolate Lover? Choose a handful (or Fun Size pack) of peanut or almond M&M’s over Tootsie Rolls. Tootsie Rolls may be lower in fat, but are loaded with sugar, which will spike and crash our blood sugar levels, leaving us craving even more! The fiber and protein in the peanut or almond M&M’s will keep you fuller longer (protein is the most satiating macro-nutrient), and the fat/fiber combo will actually slow the release of sugar into the bloodstream, helping us to avoid the spike-crash-craving cycle.
  3. If you are looking for a fruity candy to satisfy your sweet tooth, choose a hard over chewy candy. Chewy candies not only get stuck in your teeth and lead to tooth decay, but they also disappear much quicker in our mouths, leaving us vying for more. While hard candies are pure sugar and have a higher calorie count, one piece can last quite a while (as long as you don’t crunch it to pieces), satisfying the craving, and leaving us less-likely to reach for more.
Now go enjoy your Halloween with a little less guilt. Regardless, don’t forget to brush your teeth, and leave the candy where it belongs…on Halloween ☺.

here is a great idea for healthy snacks for your kids, also from her site:

For the Banana Ghosts:
-Regular-sized and mini chocolate chips (You should have seen how excited they were that they got to use chocolate chips AND eat them. lol)
1. Cut a banana into thirds.
2. Place two small chocolate chips on the banana for the eyes and one regular-sized chocolate chip for the mouth.

and, finally, for the fit beasts everywhere, the best ever pumpkin pie protein shake:

Pumpkin Pie Protein Shake - serves 1
What you’ll need:
2 cups unsweetened vanilla almond milk
2-3 Tbsp pumpkin puree
1 scoop Vanilla flavored protein powder (she uses an Oatmeal Cookie flavor…but Vanilla is delish too)
3-4 shakes each of cloves, ginger, nutmeg, and cinnamon
2 Tbsp ground flaxseed
How you’ll make it:
1. Pour all ingredients into blender.
2. Add ice and blend to experience healthy heaven in your mouth ☺.
What’s in it:
Each serving has 236 incredibly healthy calories, 23 grams of protein, 10 grams of carbs, and 12 grams of fat.

thanks to heidi and her fabulous tips, you can now have a fun and healthy halloween!!

eat clean.  live lean.  live better.  live longer.

halloween, a 3 part series: smell my feet (part 2)

who isn't tempted by little fun-sized trick or treating candy?  from the tiny reese's peanut butter cups to the snickers bar you can wrap your hand around, there are halloween candy jars everywhere these days.  remember, the little indulgences add up and just because they're small doesn't mean that they are calorie and fat free.  take a look at the chart below and see how the top 5 favorite candies stack up:
1 treat size (fun size)CaloriesFat (g)Sugar (g)
Reese's Peanut Butter Cup804.57
Almond Joy915.19.2
Reese's Nutrageous955.57.5
don't see the candy you crave?  here's a bigger list to depress you...uhm, i mean, to educate you:
1 treat size (fun size)CaloriesFat (g)Sugar (g)
Milky Way762.910.9
Peanut M&M's934.79.1
Nestle Crunch51.32.75.6
Peppermint Pattie4718.6
Kit Kat733.76.7
Jelly Belly Jellybeans3507
3 Musketeers63.3210
Milky Way Dark81311
Hershey's Bar66.747.7
Take 51055.59
100 Grand95411
Mike & Ike5009
Milk Duds4026.3
Babe Ruth85410
Heath Bar774.78.7
now that you've seen the stats, what's your choice going to be at the office candy dish or as you're picking through your kids piles? :)
eat clean.  live lean.  live better.  live longer.

halloween, a 3 part series: trick or treat! (part 1)

happy halloween, beasts!  i absolutely love this holiday but know that it can be a real diet buster with all of the sugary hoards of candy.  i know it's easy to buy lots of candy to hand out and you tell yourself that you'll stash the extras away somewhere so you can indulge in a treat every once in a while, but let's be honest....that doesn't happen.
those extra bags stay out and you graze.  and then you feel guilty
but, those leftover bags of halloween treats don't have to taunt you.  sweat off a few fun-sized indulgences on your next workout.
check out just how many of your favorite fun-sized candies you're burning off at your next workout.  keep in mind that all calorie counts are based on a 130-pound woman and fun-sized candy bars.

Charleston Chew (30 calories)10 minutes of leisurely walking (2.5 mph)
Nestle's Crunch or York Peppermint Patty (60 calories each)25 minutes of yoga
3 Musketeers (63 calories)26 minutes of Pilates
Hershey's milk chocolate bar (67 calories)15 minutes of dancing
Kit Kat (70 calories)10 minutes of rowing (moderate effort)
Regular M&M's (67 calories)9 minutes of jumping jacks
Heath bar (77 calories)12 minutes of aerobics
Milky Way, Mounds, Snickers, or Twix (80 calories each)9 minutes on the elliptical
Butterfinger or Baby Ruth (85 calories each)10 minutes of Zumba
Peanut M&M's or Mr. Goodbar (90 calories each)13 minutes of hiking
Take 5 (100 calories)17 minutes of leisurely bike riding (10-12 mph)
Reese's Peanut Butter Cup (110 calories)7 minutes of jogging (10-minute mile pace)
info found ::here::

so be smart.  stick to your goals and don't let it all go to your hips...and thighs...and glutes....and stomach...

happy halloween from me to you

eat clean.  live lean.  live better.  live longer.

Wednesday, October 30, 2013


unless you've been living  under a rock, you've heard of chia seeds.  whether they're used to grow "hair" on tacky christmas presents
mixed in with baked goods,
or other foods, chia seeds are everywhere.  at least twice a day, i consume them.

first, in the morning, i mix them in with my greek yogurt and raw cashews.  delicious.  then, as the day drags on, i drink them.  yes, drink them.  my all-time favorite way to benefit from these little nuggets is to mix them in with flavored water.

commonly known as chia fresca, this drink is not anything new.  essentially, you mix in chia seeds with citrus water and that's that!  but here is how i make mine

using the juice of a few lemons mixed with water, i heat the mixture to near boiling point and then add a few bags of tazo passion herb tea.  once infused, i let the mixture chill in my refrigerator until i'm ready to drink it.  that morning, i'll add about 2 tablespoons of chia seeds to my water bottle and i let the magic happen.  the hard chia seeds will start to absorb the liquid....and the flavor...and get all gelatinous.  and that, my friends, is how i make my own chia protein water!  this protein water boasts 8 grams of protein, all 8 essential amino acids, and to put it into perspective a little bit, each 2 tablespoons of chia seeds offers:
    • five times the omega-3 content of a 1/4 cup serving of walnuts
    • twice the iron and magnesium of a cup of spinach
    • as much calcium as a half-cup of milk
    • as much potassium as a third of a banana
    • more than twice the fiber of a cup of oatmeal
read more on the benefits of incorporating chia seeds into your own diet in this amazing article found ::here::

eat clean.  live lean.  live better.  live longer.

Tuesday, October 22, 2013

pomegranate power

i used to get sucked in by the 100 calorie snack packs in the grocery store.  they would get stock-piled in my office for those moments of late afternoon weakness when i needed a little something to keep me going, or when i just flat out needed something to munch on.  well-known companies package cracker and cookie mixes in the little packages and most people think they're not really eating anything bad for them...since they're only 100 calories.  here's the problem, those salty and sweet treats are worthless.  you're more likely to continue snacking on other foods and sugary drinks when you eat them.  well, i have an alternate snack that will satisfy your taste buds for well under 100 calories.

pomegranates have been cultivated since ancient times and are typically in season from september to february.  that means, they're in season and prime pickings right now!  most people only consume the arils, the red juice pouches that surround the actual seed, but you can actually eat the seeds, too.  most people don't know that the seeds are not harmful.  they also don't know that there are actually benefits to consuming the seed.  pomegranate seeds are rich in oil.  linolenic acid, an omega-3 fatty acid, makes up the largest percentage of the oil in pomegranate seeds.  the rest of the seed is comprised of protein, crude fiber, vitamins, minerals and polyphenolic compounds...all good things.

as the pomegranate aril surrounds the seed, and the two can be eaten together, the usda analyzed the nutrition of the two components as a single entry in the nutritional database.  a half cup of arils, with seeds, supplies 72 calories, 1.5 g of protein, 0 g of fat, 16 g of carbohydrates, and 3.5 g of dietary fiber.  this same serving supplies 12 percent of the daily value for vitamin k and 10 percent of the recommended daily intake of vitamin c for adults.  i doubt that you could find that same nutritional benefit in a package of 100 calorie snack mix.

the health benefits that come from including pomegranates into your diet are almost as good as the taste.  pomegranates contain polyphenols with powerful antioxidant properties.  these compounds may reduce plaque buildup caused by excess ldl cholesterol.  they also contain flavanols that may offer memory enhancement and protection against cognitive disabilities.  in a mice related study, researchers gave pomegranate juice to mice for six months and found that the mice learned maze tricks more quickly than mice that did not drink the juice. 

i hope you'll think about eating these little jewels.  i myself bring a half cup of them with me to work.  i leave them on my desk, snack on them all day, and don't feel the slightest bit bad about this healthy indulgence.  but i must warn you, if you do not properly know how to get the seeds out, you're in for a messy experiment.   here....i'll help.

1.  cut off the top of the pomegranate, about 1/2 inch.
2. gently score the outside of the pomegranate into segments, like you would if you were cutting orange segments.  you don't want to cut all the way through, but just deep enough that you can pull the pomegranate apart.

3. submerge the pomegranate into a bowl of cold water and gently remove the seeds
4.  you'll get little white pieces from the fruit floating around in the water, so make sure you remove them.  i drain mine in a strainer and gently pick through for any damaged seeds or bits of "debris" and then store in an airtight container.
a little tip for picking the best pomegranates in the grocery store....pick a heavy one.  that means more seeds!!!

eat clean.  live lean.  live better.  live longer.

Monday, October 21, 2013

killer abs

we might be venturing into sweater weather, but you won't see me cozying up with sugary hot chocolate and avoiding shaving my legs.  colder weather is a time to put in killer hard work on your body so you're ready for the spring and summer reveal!  get a jump start on your abs with this great set.

eat clean.  live lean.  live better.  live longer.

Wednesday, October 2, 2013

the fit beast feasts: protein waffles

there is almost nothing better than having breakfast for dinner.  in this fit beast's world, most of those breakfast foods that i used to eat are off limits.  but not now! not now that i've fine-tuned my protein waffle recipe.  i have zero guilt when eating these and feel like now is the time to finally share the recipe with you.  i've tried lots of different protein powder flavor combinations and have found what works for my taste buds.  but feel free to try this out on your own.  the recipe yields only 2 waffles so you won't have to feel bad about wasting them if you don't like the flavor you've created.  but give mine a shot!

1 scoop optimum nutrition cinnamon graham cracker whey protein
1/2 cup oat flour (you can buy oat flour but it's expensive--make your own with whole oats and a blender)
1/4 teaspoon cinnamon
1 whole egg
1 tablespoon greek yogurt
1/4 teaspoon butter flavoring/extract
unsweetened, unflavored almond milk
handful of blueberries

combine the first 6 ingredients in a bowl and mix well.  the mixture will be stiff and almost like cookie dough.  at this point, slowly and gradually stir in the almond milk until the consistency reaches waffle batter.  mix in blueberries.

if you don't know what to do from here on out, ladle half of the mixture into a preheated waffle iron.  i skip the butter but add plenty of sugar free maple syrup.

eat clean.  live lean.  live better.  live longer.

Thursday, September 26, 2013

nut butter lovers, there's something you need to know....

do you really know how your peanut butter, almond butter, and cashew butter are made?  you know i'm all about supplying you with information to help you make better choices, and trust me when i say that i couldn't have been more shocked to learn how one of my favorite foods is made.

if i were to ask you what peanut butter is made of, you'd probably answer, confidently, that it is a paste made primarily from ground dry roasted peanuts.

you're wrong.

if i were to ask you how peanut butter is made, you'd probably answer, confidently, with something closely resembling the following:

first, harvested peanuts are taken to buying stations where they are weighed, graded, and inspected to determine quality and value.  after the buying station, peanuts travel to shelling plants.  here, farm materials such as sticks and rocks are removed, and the peanuts are sorted by size.  they are shelled and inspected to eliminate immature kernels.  the sheller packs the peanuts into bags, boxes, or railcars for delivery to manufacturers.  peanut butter manufacturers inspect the peanuts to ensure high quality, and then roast them in special ovens.  after roasting, the peanuts are cooled rapidly to halt the cooking process, retain an even color, and prevent the loss of oil.  another machine rubs the peanuts between rubber belts to remove the outer skin.  this process is called blanching.  the kernels are split, the hearts removed and the peanuts are cleaned and sorted a final time.

because you have the tendency to ramble, you would finally tell me that the peanuts are ground twice, as one long grinding would produce too much heat, damaging the flavor.  first, the peanuts are ground alone, then with ingredients like salt, sweetener and stabilizer to keep the oil from separating.

you're wrong.

this is how peanut butter, and all nut butters are made:

Monday, September 23, 2013

excuses are like armpits...everyone has them and they stink

it's easy to rationalize a food binge (i worked out! i have pms!). but it's just as simple to talk yourself out of inhaling unwanted calories.  most every woman has a food angel and devil resting on either shoulder, one giving permission to indulge even as the other advises against it. "we've come to label foods as 'good' and 'bad,' so we feel guilty when we eat something we believe we shouldn't," says harley pasternak, celebrity trainer and author of the body reset diet.  but we've also become masters at rationalizing what we put into our mouths, which can lead to overeating, dubious food choices and even weight gain.  evelyn tribole, rd, a nutritionist in newport beach, calif., says, "let's get rid of the guilt! women need to remember that having foods they love won't make or break their diets as a whole." readers bravely let us into their heads to hear how they justify dining decisions, then experts shared some eye-openers. bet you can relate!

it's "good" fat
"as long as it's a 'good' fat, like the kind in avocados or almonds, i can have as much as i want." —stacy rogers sharp, austin, texas
reality check! for sure, certain fats are beneficial. "monounsaturated and polyunsaturated fats help reduce cholesterol and lower the risk of heart disease and stroke," says walter willett, md, professor of epidemiology and nutrition at the harvard school of public health. still, they are just as fattening as the bad-boy saturated kind found in cheese and red meat. there are 9 calories in every gram of fat, generally twice the density of proteins and carbs, points out caroline kaufman, rdn, a nutritionist in san francisco.  nutrition guidelines to keep in mind: 30 percent of your calories should come from fat, with less than 10 percent from the saturated kind. in other words, favoring heart-healthy fats like the ones in nuts, avocado and olive oil: good. treating them like an all-you-can-eat buffet: bad.

it's the weekend
"i tell myself that if I have mostly salad all week, i can pig out on the weekend." —elizabeth upchurch, jackson, miss.  reality check! enjoying an indulgence is fine, says dr. willett, "but a whole weekend of pigging out may undo progress made during the week." weight control boils down to basic math: there are approximately 3,500 calories in a pound of fat, so unless you burn more calories than you consume, you're likely to gain weight.  many people kick off their food fiestas on fridays, notes tribole, co-author of intuitive eating; that means they're overdoing it 156 days a year, not just the 104 of weekends. "overeating promotes a disconnect between you and your body," she continues. "you should be focusing on hunger, fullness and satisfaction anytime you eat."  and don't fool yourself about sticking to salads, adds nutrition pro pasternak: "the reality is that most salads are far from healthy, loaded with calories from dried cranberries, bacon bits and dressing."

i'm going to the gym tonight
"of course i can have two slices of pizza at lunch—i'm going to the gym tonight!" —hope a. rising, clearwater, fla.  reality check! props for working out, but sadly, calories burned at the gym do not necessarily cross out calories consumed, says pasternak. two slices of pizza, on average, pack close to 800 calories. a 130-pound woman burns roughly half that calorie amount during an hour of high-impact aerobics.  some days, says tribole, we're hungrier than others; it's often due to sleep deprivation. "think about what your here-and-now body needs," she says. "if it's a slice of pizza you want, have it. you don't have to justify it." just don't rationalize having the whole pizza.

i have PMS
"when i have PMS and my body is craving salt and sugar, all bets are off. either i eat or i kill someone! —liz seccuro, alexandria, va.  reality check! there's a scientific reason your body yearns for potato chips and cookies when you're PMS-ing: it's the bliss fix. studies show that production of serotonin— a hormone that regulates mood and weight—slows down during PMS; starchy foods tend to boost it, improving your mood...but not your waistline. one MIT study showed women ate about 1,100 more calories per day during that time of the month.  your best pick: complex carbs with a little protein (it inhibits the production of serotonin). "by eating rice, pasta and oatmeal, women in our studies felt better," says researcher judith j. wurtman, phd, co-author of the serotonin power diet. and when only a super sugary treat will do, "have your special food—just don't buy a whole box of it," says melinda manore, phd, professor of nutrition and exercise at oregon state university. "get one cookie and eat just that."

it's a "free" food
"popcorn is one of those 'free' foods, so i can eat as much of it as i want." —cynthia fabian, somerset, n.j..  reality check! with all the low-carb, low-fat choices out there, nutritionists say many clients mistakenly deem them "free" foods. "i see some women do this with frozen yogurt and diet gelatin," says tribole. low-fat foods are particularly deceptive, adds brian wansink, phd, a researcher in food psychology at cornell university: "people often believe that low-fat foods have 44 percent fewer calories than they do, but when companies remove fat, they add sugar, so these alternates typically have only about 10 percent less calories."popcorn may taste like air, yet 3 cups (without anything on it) is the caloric equivalent of a slice of bread. but, he says, don't think too hard about produce: "if you start counting calories in fruits and vegetables, you'll talk yourself out of eating them—and you shouldn't."

i drink lots of water
"if i eat too much, drinking lots of water will flush it out of my system." —diana lynn, woodland hills, calif.  reality check! although guzzling glass after glass of water will help whoosh out toxins from your body, it won't do much for the massive plate of spaghetti carbonara you feasted on. when you eat, your body breaks down the food and shuttles the nutrients off to your cells for energy or stores them, explains dr. willett: "even drinking gallons of water won't compensate for eating too much." end of story.
story found ::here::

eat clean.  live lean.  live better.  live longer.

Friday, September 20, 2013

the fit beast feasts: overnight carrot cake protein oats

i have been craving carrot cake for the last few months and this breakfast treat, here, really hits the spot for me.  the heartiness of the oats, the crunch of the almonds, and the sweetness of the raisins and carrots are amazing.  oh, there's greek yogurt, too, that gives it a zingy flavor like a cream cheese frosting!  i hope you'll give it a try!

1/4 cup organic greek yogurt (vanilla flavored)
1/3 cup old fashioned oats, dry
3 tbsp grated carrot
1/2 scoop vanilla protein powder
1/2 cup unsweetened and unflavored almond milk
5 almonds, chopped
1 tablespoon raisins
cinnamon to taste

combine all ingredients in a small bowl, cover, and refrigerate overnight.

depending on what products you use, the nutritional information may vary.  mine came out to 300 calories, 37.92 grams carbs, 26 grams protein, 8 grams of fat.

eat clean.  live lean.  live better.  live longer.

Thursday, September 12, 2013


okay, so you might need to click on it to make it a little bigger, but if you want a great resource to keep on hand for working those stubborn abs of yours, this is it!!

eat clean.  live lean.  live better.  live longer.

Monday, September 9, 2013

can't get this thought, and image, out of my mind

sorry, i know the image isn't all that big, but truly, the worst thing is watching someone drown and not being able to convince them that they can save themselves by just standing up.  the frustration of hearing people make excuses about how hard it is to get healthy and the justification behind their actions is so hard to hear.  stand up.  stop drowning.  stand up!!!!

eat clean.  live lean.  live better.  live longer.

Friday, September 6, 2013

veggie loving

i have been on a quasi-vegetarian kick lately.  and i'm loving it!  i might have had a little bit of chicken once this week, but this end of the season produce rush is a blast.  my energy is up, i feel great, and the freshness of everything rocks.  after reading about some of the following top fruits and vegetables, i'm understand a little better why!

each of these fruits and veggies (yes, i know the picture says vegetables.  yes, i know that tomatoes are fruits.  yes, whoever made this needs to be educated), except for the eggplant, are consumed almost regularly in my house.  follow the tips on the sheet if you're not too familiar with how to use or prepare one and get your veggie on!!!

eat clean.  live lean.  live better.  live longer.

Sunday, September 1, 2013

99 bottles of protein powder on the wall, 99 bottles of protein....

i challenge you to the 99 workout!  join me, tomorrow morning, in doing this!!!

eat clean.  live lean.  live better.  live longer.

Friday, August 30, 2013

awkward gym moments

we've all seen this happen and hopefully we've never made these mistakes, but i got a good chuckle out of watching this.  take into consideration that a few of the people are actually legitimately working muscle groups, just not in a manner most people see equipment used for.

eat clean.  live lean.  live better.  live longer.

Thursday, August 29, 2013

i don't know about you, but

i'm not looking to be some big fitness model, ifbb bikini pro, or bodybuilder.  i'm working towards realistic.  i'm working towards healthy.  i'm working towards confidence and comfortable.  feels like a dang good goal to me.

eat clean.  live lean.  live better.  live longer.

Wednesday, August 28, 2013

the ultimate burger topping selector

if there's one food that i simply cannot resist, it's a good burger.  whether it's topped with cheese, a fried egg, pork belly, or the plain and simple ketchup/mustard/lettuce/tomato/onion/pickle combo, i'm always a happy camper.  with labor day creeping up on us and summertime grilling ooching out of the near future, the folks at eat this, not that have shared some tips on how to create a fabulously healthy burger:

whether you’re grabbing a burger at the local diner or crafting your own masterpiece at home, it’s always a good idea to know what type of caloric investment you’re really making. learn to approximate the calorie, fat, and sodium counts for any burger that crosses your path with this comprehensive list of burger components.


Ground Turkey (4 oz)

193 calories
11 g fat (3 g saturated fat)
88 mg sodium
22 g protein
More options:

Ground Chuck, 80% lean (4 oz)
278 calories
18 g fat (7 g saturated fat)
94 mg sodium
27 g protein 

Ground Sirloin, 90% lean (4 oz)
231 calories
12 g fat (5 g saturated fat)
85 mg sodium
29 g protein

Ground Bison (4 oz)
202 calories
10 g fat (4 g saturated fat)
86 mg sodium
28 g protein

Bacon (2 slices)
84 calories
6 g fat (2 g saturated fat)
384 mg sodium
6 g protein

Whole Wheat Bun

113 calories
3 g fat (0.5 g saturated fat)
197 mg sodium
19 g carbohydrates
2 g fiber
More options:

Ciabatta Roll
230 calories
3 g fat (2 g saturated fat)
620 mg sodium
43 g carbohydrates
2 g fiber 

Kaiser Roll
167 calories
2.5 g fat (0.5 g saturated fat)
310 mg sodium
30 g carbohydrates
1.5 g fiber 

Plain White Bun
120 calories
2 g fat (0 saturated fat)
206 mg sodium
21 g carbohydrates
1 g fiber

Sauteed Mushrooms (25 g, about ¼ cup)

6 calories
0 g fat
100 mg sodium
1 g carbohyrate
1 g fiber
More options:

Onions (1 thick slice)
15 calories
0 g fat
1 mg sodium
4 g carbohydrates
1 g fiber

Tomatoes (2 thick slices)
10 calories
0 g fat
3 mg sodium
2 g carbohydrates

Iceberg lettuce (1/2 cup shredded)
5 calories
0 g fat
4 mg sodium
1 g carbohydrate
0.5 g fiber

Dill Pickles (4 slices)
3 calories
0 g fat
245 mg sodium
0.5 g carbohydrate
0 g fiber

Yellow Mustard

10 calories
0 g fat
179 mg sodium
0 g sugars
More options:

Mayonnaise (1 tbsp)
103 calories
12 g fat (2 g saturated fat)
73 mg sodium
0 g sugars 

Pesto (1 tbsp)
63 calories
6 g fat (1 g saturated fat)
110 mg sodium
1 g sugars 

Special Sauce (thousand island, 1 tbsp)
59 calories
6 g fat (1 g saturated fat)
138 mg sodium
2 g sugars 

Guacamole (1 oz)
37 calories
3 g fat (0.5 g saturated fat)
48 mg sodium
0.5 g sugars
1.5 g fiber 

Barbecue Sauce (1 tbsp)
26 calories
0 g fat
196 mg sodium
4 g sugars

Ketchup (1 tbsp)
15 calories
0 g fat
167 mg sodium
3 g sugars


58 calories
4.5 g fat (3 g saturated fat)
325 mg sodium
3.5 g protein
More options:

Blue Cheese
85 calories
7 g fat (4.5 g saturated fat)
335 mg sodium
5 g protein

70 calories
6 g fat (4 g saturated fat)
108 mg sodim
4.5 g protein

Pepper Jack
69 calories
6 g fat (4 g saturated fat)
106 mg sodium
4 g protein

66 calories
5 g fat (3 g saturated fat)
47 mg sodium
5 g protein

61 calories
4 g fat (2.5 g saturated fat)
149 mg sodium
6 g protein
now, you are fully prepared for a grillin' weekend full of healthy burger options.  be safe and smart!
eat clean.  live lean.  live better.  live longer.

Tuesday, August 27, 2013

health food face-off: kale vs spinach

some of my family are on a real big veggie kick right now.  i've been doing a lot of juicing, my bro and his wife and eating mostly vegetarian, and we're loving it.  on sunday he asked if kale was really really healthy to eat.  i gave what little facts i could about why it should be incorporated into a diet, but i found this, today and thought it might give you a nice side-by-side view of the benefits of kale over other leafy greens, like spinach.

eat clean.  live lean.  live better.  live longer.

Wednesday, August 21, 2013

what weighs more, a pound of potatoes or a pound of feathers?

not only does this visual put into perspective how great your progress is when you're losing weight, but it also puts into perspective how much work you need to do!  it's easy to watch weight loss and transformation shows and think that it will equally be as easy for you to drop 15 lbs a week and then become frustrated when the fat isn't melting off of your body.  it takes time.  it takes hard work.  it takes dedication.  it takes help.  it takes education and resources beyond what most "normal" people have at their disposal.  so stick with it and get the help you need.  but most of all, do not get frustrated.

frustration, hitting that upper limit where you don't see the results you want, is the moment when most people give up.  i've been there.  i've had those moments.  i've had those issues.  do you know what i do?  i look back at what i used to look like.  i remember what i used to feel like.  all of those negative emotions, insecurities, bad habits, and self-deprecating behavior.  i use that as fuel.  know what else i do?  i grab my meaty thighs, assess the realistic amount that i both want and need to lose, and give the fat a farewell speech.  it's only a matter of time before my thighs are slimmer (my thighs and glutes are my trouble spots, where i store fat more than anything, so that's why i'm focusing on them) and my body fat decreases.  but that time will come when i put in the work.

be realistic about your goals.  be realistic about what is realistic for your lifestyle, body type, and long term maintenance.  be kind to yourself, but, at the same time, be relentless.  fight for yourself.  be your own biggest cheerleader when you need the support, but be your biggest warrior when self defeat sets in.  

eat clean.  live lean.  live better.  live longer.

Monday, August 19, 2013

unless you're this girl right here who always forgets to go pee before leaving the house for a run or a hike.

Tuesday, August 6, 2013

5 flat belly moves

i'll be honest with you. i haven't been training as hard as i normally do and i've lost some of the stomach definition that i worked so hard for.  since there is no such thing as a good excuse, even though i do have some relevant ones, i'm not going to justify why i've been "lazy".  i am going to tell you that i'm getting back on track.  i'm also going to tell you that i've kind of enjoyed my time off and period of rest.  our bodies need that from time to time.  just make sure you don't go completely belly up.  pun intended.

there's no such thing as a swimsuit season for me because i don't have a pool (except for two weeks ago on vacation), i rarely ever go to them (except for last weekend), and i'm never by the beach (except for this weekend), but i can still be swimsuit ready and flat tummy ready with moves like these!

eat clean.  live lean.  live better.  live longer.

Thursday, August 1, 2013

the fit beast feasts: protein mug cakes

these delectable desserts are 100% guilt-free in my clean eating opinion.  packed with protein, you can indulge in these any time of day.  i often do, and for breakfast, too!!!

in a large mug, combine & mix:
1 scoop vanilla whey protein
1/4 teaspoon baking soda
1 tablespoon baking cocoa
pinch of salt

in a separate container, combine & mix:
1 whole egg
4 tablespoons unsweetened almond milk

mix the egg/almond milk mixture into the dry ingredients until well incorporated.
microwave for a minute.
turn contents of mug out on top of a plate and serve with berries.

if you want to make a vanilla cake, omit the chocolate powder.  experiment with whatever flavors of whey protein you have and let me know how they turn out!!!

eat clean.  live lean.  live better.  live longer.

Tuesday, July 30, 2013

arnold's 6 rules of success

in honor of his 66th birthday, today, i wanted to share with you arnold's 6 rules of success.  i absolutely love this video and find his story and transformation amazing.  regardless of his human errors in life and poor movie choices here and there, he has literally been a huge inspiration and advocate for so many of us fit beasts.  i hope you watch and learn a little bit.

eat clean.  live lean.  live better.  live longer.

Tuesday, July 23, 2013

bring on the waterworks

i'm leaving utah for a little bit and heading to my childhood home in arizona for a little r&r.  i'm starting a new job in a few weeks and won't have much time off for vacations and definitely won't be making it home for the holidays (sorry, mom) for the second year in a row, so i'm getting it in now!  besides the obvious perks of spending time with my family in arizona, i get to deal with the excessive summer heat by camping out in the swimming pool!

since i'll definitely be testing out their newly refurbished pool on a daily basis, i wanted to find some great exercises that i could do while working on my tan.  the mermaid in me will probably give up on these after a few minutes and swim laps until i turn into a shriveled and puckered up raisin though.  if you have access to a pool, give these a try!

eat clean.  live lean.  live better.  live longer.