Healthy Eating for the Person Who Hates to Prep: Part 2

In the first part of this two part series, I discussed methods for eating healthy while maintaining a busy life.  The majority of us do not have the time to shop for and cook elaborate meals on a daily basis.  Below, I have listed a variety of food combinations that I incorporate as snacks and meals throughout the day.   Keep in mind I am a vegetarian, so feel free to add your choice of protein to the following (egg, chicken, tuna, other lean meats).  At some point, I'm pretty sure I have eaten any of the following as breakfast, lunch OR dinner.

• Italian Nachos.  This consists of a low carb tortilla wrap and blue corn tortilla chips topped with melted mozzarella shredded cheese, marinara sauce and spinach.  Add your choice of protein which, for me, is usually black beans.
• Oatmeal Concoction.  This is my creative name for regular oatmeal topped with natural peanut butter.  It gets more exciting when I add fresh fruit, honey, yogurt, protein powder, chunks of Quest bars...anything!  I also add cinnamon because it is an anti-inflammatory and helps stabilize blood sugar levels.  Just be sure to watch portions because it's easy to go overboard and the calories will add up.
• Nicecream.  I have been making "nice cream" for quite some time. But it wasn't until I discovered the hashtag that I realized there was a name for it.  Basically, I freeze bananas (break into chunks first and store in a ziploc bag), then blend with a scoop of protein and a minimal amount of almond milk.  The result is a protein shake so thick, you can eat it with a spoon. Thus, resembling ice cream.  Feel free to use fruits other than bananas!  Add protein for more flavor and nutrients!
• Protein Jello.  Prepare sugar free jello as instructed.  Before refrigerating, add 1 container of nonfat Greek yogurt and mix thoroughly.
• Cottage Cheese and Chips. Or cottage cheese and crackers! Veggies! Pretzels! Cottage cheese is high in casein protein, which is digested slowly and keeps you feeling full.  I've been know to add salsa to this as well.
• ProYo Bowl.  This is a combination of nonfat greek yogurt with protein powder, mixed with some water.  This "bowl" is similar to the oatmeal recipe listed above.  Once I stir the yogurt and protein with some water, I get creative.  I'll add raisins, nut butter, fruit, Kashi cereal, etc.  Again, watch portions because it's easy to go overboard and the calories will add up.

• Sweet Potato Fries.  Microwave your sweet potatoes, let cool and then cut into slices.  Mix with coconut oil (about 1 T. per large potato) and cinnamon.  Bake for 15-20 minutes at 375 or until crispy.
• Veggie Wrap.  Has anyone else tried those individual boxes of vegetable medleys from Green Giant?? I love them! I'll cook one and put in on top of a low carb wrap, then top with cottage cheese.
• PBJ! A classic favorite.  I recommend using Ezekiel bread because of it's a source of complete protein.  My favorite peanut butter is Skippy's low sugar/low sodium, natural variety.  Opt for fresh strawberries or a low sugar jam.
• Popcorn.  Using popcorn seeds and a brown paper lunch bag, I make my own! This allows you to add your own choice (and amounts) of toppings.  Place about 1/4 c. of seeds in a brown paper lunch bag.  Seal the top by folding it over a couple of times.  Microwave for 2-3 minutes or as needed.  I'll usually top with butter spray.  I have also sprinkled it with low sodium taco powder.  Ranch dressing mix is another option I have used.
• Fiesta Bowl.  Brown rice, black beans and salsa. Add avocado for some healthy fats! Want more greens? Add spinach!
• Quest bars!  When all else fails. 

Have you tried these snacks or do you have ones that are similar?

Comment below or tag me on social media at @inspirelingefitness.  I'd love to hear from you.

Healthy Eating for the Person Who Hates to Prep: Part I

There are days I wish I spent more time "cooking." That I could fully stock my kitchen, get out the pots and pans, and bring to life every recipe I have saved on Pinterest. Every once in a while, it happens. I preheat the oven. I boil water. I chop vegetables. Unfortunately, this doesn't happen as often as I would like.

In the "meantime" I have managed to stay healthy and eat nutritiously with simple recipes that require very few ingredients and minimal prep time. I will be sharing those with with you in part 2 of this series. Until then, the following information provides a very honest overview of my eating habits and preferences.

• I tend to snack throughout the day rather than consume an official breakfast, lunch or dinner. 
• Overall, the goal should be to consume minimally processed, whole foods. Anything else should be consumed in moderation.  
• Research has shown that when people have MORE food options, they tend to consume more (i.e. overeat). When people stick with their tried and true favorites, they are less likely to overindulge.  
• These suggestions are based on what I have observed, learned and what works for me.  
• The goal is to use them as inspiration to find a plan that works for YOU!  

Now that you familiar with some of my philosophies on nutrition, I would like to share some tips from my online client, Tod Meisner. Tod is the Executive Director of Client Leadership with Verge Pipe Media. Recently, has learned how to prioritize his health along with a career, son and personal life. The following are realistic action items that have helped him maintain his fitness and keep him feeling his best.

• Make sure to eat breakfast, anything healthy.  I tend to have multi-grain cereal and milk or a protein bar.  That's when I take my vitamins too.
• Try to plan ahead for lunch or, in other words, stick with your routine.  You will find yourself eating junk or picking a place to eat that's not healthy if you don't plan accordingly.  Bring a healthy lunch with you.
• Don't be afraid to have small snacks. I've seen good luck losing or maintaining healthy weight when I have a mid-morning or mid-afternoon snack.  Protein and fruit is a great combination.
• Grocery shopping--don't grocery shop on an empty stomach!  You will regrettably buy something less healthy because you are hungry.  I'm a list guy, so I suggest always having a list and making sure you have the essentials.

For more ideas regarding healthy (and easy!) eating, visit some of my favorite resources.
Ripped Recipes
Skinnytaste
Fit Men Cook
Got a sweet tooth? Be sure to visit Chocolate Covered Katie
For hundreds more of my favorites, head to my Pinterest page Reasons to Cook More Often

8 Healthy Holiday Habits to Practice Year Round

It's the time of year when we raise our glasses along with our holiday spirit. We spread cheese on our crackers and cheer among friends.  Shortly after, when the parties have ended and the presents have been opened, we realize our waistlines have also spread.  The numbers on the scale have risen.  Rather than panic later, it's best to prepare and prevent this from happening.  By making healthy choices and staying accountable to your goals, you can enjoy the holidays without hindering your progress.  Here are 8 healthy habits to embrace, not just during the holidays, but year round.

1.  Bring a healthy recipe.  If you're unsure of the food that will be served, it's always a good idea to bring a dish of your own.  Others will appreciate the healthy option and you'll be able to fill your plate with moderate portions of everything else along with your contribution.  Perhaps you can experiment and find a new recipe that you haven't made before!

2.  Snack beforehand.  Avoid going to dinner with an empty stomach.  Hunger can result in cravings for cookies, candies and other "less healthy" choices.  You may also have a more difficult time controlling portions.  Try having a snack high in protein about 60-90 minutes before you know you will be eating.  I suggest greek yogurt with fruit or an apple with peanut butter.

3.  Prioritize protein.  Fill your plate with protein!  Veggies are also a great choice and should come before breads and pastas.  Protein actually has a thermogenic effect, meaning it takes more calories just to digest it (compared to fats and carbs). While this may not amount to a significant calorie burn, it does have an impact over time.  Plus, protein provides satiety, meaning you will feel full.

4.  Be the last to have the first drink.  If you choose to indulge in alcohol, make it a goal to be the last one to have the first drink.  It will save you calories, and perhaps save you from that nasty hangover the next day as well.

5.  Embrace the variety of a new workout.  Just because you're unable to go to the gym, that doesn't mean you can't complete an indoor circuit.  If weather permits, set up an outdoor bootcamp including laps around the block, alternating with pushups, body weight squats, wall sits and lunges!  Struggling with accountability? Recruit a buddy.  Even if your buddy is miles away, set aside a time when you will both agree to workout "together." My article Staying Fit While Traveling features additional tips along with an equipment-free travel workout.  I'm also a huge fan of using the XBAR while I travel.  Keep in mind, if you deviate from your usual routine (or don't workout at all), you will not lose all of your fitness progress overnight.

6.  Resign from the clean plate club. Let go of the idea that you need to finish everything on your plate. While it's a good practice to avoid wasting food, sometimes it's better to wrap it up and save it for later.  Incorporate leftovers into a new recipe.  And if you occasionally have to throw something away, think of the money we're willing to spend on fitness gadgets, gym memberships, protein bars, books and vitamins to prevent weight gain.  In comparison, having to waste a couple dollars of food that you really didn't want to eat seems insignificant.  Daily tip: If you have greens or fruit that is about to go bad, and you know you won't finish it in time, freeze them! You can later add the berries or spinach to a smoothie for added "frothiness" and nutrients.

7.  Get enough sleep.  When are free from our usual commitments and work-related responsibilities, we have the chance to sleep in and take naps.  By making sure you get 7-9 hours of sleep a night, you will stabilize the hormones that control your appetite.  Without enough sleep, the hormones that promote cravings for sugary, fatty foods increase! The hormones that tell you you are full decrease.  This is a dangerous combination, especially when surrounded by holiday treats!  Rest up!

8.  Respect differences and practice patience. If you feel pressured to eat food that someone cooked, or if you feel offended that someone has passed up your triple chocolate, three layer silk pie, just remember that we all celebrate the holidays in different ways.  For some, our inner 3 year old comes out and we get to play, wrestle, go wild and be crazy.  For others, we set records for sleep marathons on the couch, recovering from long work weeks and a shortage of sleep.  If you're like myself, I enjoy the variety of a new workout--running outdoors and completing backyard or living room routines.  For a lot of people, food is synonymous with the holidays.  Understand that everyone has their own definition of what the holidays consist of.  Do your best to be patient with those who wrestle, those who snore and those who return to the kitchen for more!

How do YOU stay healthy during the holidays?

Cherry Chocolate Protein Pizza

This vegetarian dessert is full of nutrients and high in protein.  It's a crunchy, chewy, salty, sweet food party! Makes 2-3 servings.

1 Cherry Chocolate Squarebar
1/2 c brown rice flour

1-2 T water

1 T peanut butter

1/2 c nonfat Greek yogurt

1 t cocoa powder
1 t honey

1/3 c Kashi GoLean cereal

1/4 c dried cherries 

Preheat oven to 350. Mix flour and water, add water as needed. Spread into circle on pan. I coated mine with coconut oil. Bake 12-15 minutes.  Mix peanut butter, yogurt, honey and cocoa powder. Spread on cooled crust. Top with Kashi, dried cherries and Squarebar pieces.  Give it a try and let me know what you think by commenting below or tagging me on social media. @inspirelingefitness

Cookie Dough Cake Batter

Beyond amazing!!!! I am literally eating this by the spoonful as I create this entry. With nearly 50 grams of protein, this clean recipe consists of just a few ingredients and is a healthy way to satisfy your sweet tooth.

Ingredients:
1 scoop Cake batter whey protein
1 serving non-fat Greek yogurt
1 teaspoon nectresse or stevia (this adds amazing frosting-like texture)
1/2 Cookie Dough Quest bar

Stir the first three ingredients with about 2 T. of water. Top with broken up Quest bar...enjoy! Last bit of advice...do not use a mason jar like I did! It looks super cute, but is very difficult to get the last bits of batter out with the spoon! Cake batter protein and Quest bars are available at Vitamin Shoppe.  Shipping is free with your purchase of $25 or more.

Interested in learning more about my online fitness programs and challenges? Click here to stay hot and get healthy!

Green Smoothies

I've recently become more interested in the idea of "green smoothies." While mine generally have consisted of almond milk, whey protein, frozen bananas, and spinach, there are a variety of healthy additives that can provide a convenient nutrition boost! Not only do I have a personal interest in chia seeds, flax seed, and almond milk....but friends have been inquiring about recipes and "how-tos" so I've done some research and put the best of the best information into this post!! Just like your nutrient packed smoothie, this blog will provide you with the resources you need to jump start all kinds of ideas!

Why Drink a "Green Smoothie"?
Green smoothies are a great way to increase your fruit and vegetable intake and incorporate other superfoods/nutrients into your diet. They offer a convenient way to eat clean by providing ingredients that grow muscle, burn fat, and increase your energy level. Green smoothies, as opposed to juices, are a complete food because they still have fiber. Fiber is especially important when dieting because it increases your sense of fullness. Fiber also helps reduce blood pressure and cholesterol levels. Read on for more benefits of green smoothie ingredients!

Spinach
Typically, I use fresh baby spinach in my green smoothies...however, I've also put bags of spinach in the freezer (a great idea from my friend Kim) and that adds some thickness to the smoothie and lengthens it's "shelf life." One cup of spinach has nearly 20% of the RDA of dietary fiber, which aids in digestion, prevents constipation, maintains low blood sugar, and curbs overeating. Flavonoids -- a phytonutrient with anti-cancer properties abundant in spinach -- have been shown to slow down cell division in human stomach and skin cancer cells. Furthermore, spinach has shown significant protection against the occurrence of aggressive prostate cancer. Neoxanthin and violaxanthin are two anti-inflammatory epoxyxanthophylls that play an important role in regulation of inflammation and are present in unusual amounts in spinach. The vitamin C, vitamin E, beta-carotene, manganese, zinc and selenium present in spinach all serve as powerful antioxidants that combat the onset of osteoporosis, atherosclerosis and high blood pressure. The high amount of vitamin A in spinach also promotes healthy skin by allowing for proper moisture retention in the epidermis, thus fighting psoriasis, keratinization, acne and even wrinkles (www.healthdiaries.com).

Bananas
I ALWAYS use frozen bananas!! This gives the smoothie an "ice cream like" consistency and makes it much thicker and satisfying. Other fruits are very beneficial as well! I typically use bananas and chose to highlight them for that reason. After buying them, I break them into smaller chunks so they are easily blended, and put them in bags, then in the freezer. Bananas provide energy through their high content of healthy carbohydrates and potassium, which makes them a perfect food for athletes and active people. Eating bananas also helps to restore the electrolyte balance in your body which is important after a strenuous workout. Bananas are a rich source of potassium, a mineral that has been linked to maintaining normal blood pressure and heart function. Studies show that a diet rich in foods containing potassium (such as bananas) significantly lowers the risk of stroke. The fiber in bananas also help promote cardiovascular health. The tryptophan content of bananas which lead to the production of serotonin also helps regulate mood, sleep patterns, muscle contraction, appetite, memory and learning. Bananas are a good source of vitamin B6, which studies suggest may reduce the risk for Parkinson’s disease. Bananas have been shown to play a role in the improved absorption of minerals such as calcium. Adding a banana to your fruit or green smoothie will help maximize the nutrients that are available. Bananas are a low-calorie food, about 100 or so calories in a medium fruit. The fiber content in bananas helps you feel full which can help you avoid snacking between meals. Bananas are beneficial in helping you reach your weight loss goals (www.incrediblesmoothies.com).

Whey Protein
Whey is a component of cow's milk that is isolated in the standard cheese-making process. Whey contains proteins, peptides (or protein segments), lactose (a type of sugar found only in milk), fat, salts and water. Whey protein is a group of three main proteins that are distilled from whey into a powder containing little or no fat and lactose and used in a variety of protein supplements (www.wheyprotein.com). Whey protein has been shown to help increase muscle size and strength when used in conjunction with resistance training. At the root of these benefits is whey’s ability to enhance exercise recovery, providing the nutrients to rebuild muscles while decreasing soreness. And with a heavy complement of amino acids (including fatigue-fighting branched chain amino acids), whey’s protein boost promotes both healthy immune function. Not looking to bulk up? Whey protein can also aid in weight loss by signaling the digestive system to reduce feelings of hunger. Whey protein is a great choice following a workout because it is quickly digested, getting to the muscles most efficiently (www.greatist.com).  Purchase whey protein here from Vitamin Shoppe.

Casein Protein
Casein protein is the predominant protein found in milk. It makes up about 80% of the protein in cow's milk, while the remaining 20% of protein in milk comes from whey. Casein protein is extracted from the milk through ultra filtration, without the use of chemicals. The key benefits of casein protein are that it is slow-digesting, has an excellent amino acid profile and enhances muscle growth. Unlike whey protein that peaks absorption in forty minutes, casein protein takes 3-4 hours to reach peak levels in blood amino acids and protein synthesis. The body can continue to absorb casein protein for up to seven hours. Casein protein is the best and only protein to take before going to sleep. Since casein breaks down steadily over time, it will continue to allow the body to absorb muscle-sparing protein throughout the night. Casein protein may also be used if you are going to go without food for more than three hours or are using a protein shake as a meal replacement. Ideally, a 50/50 blend of whey and casein is your best choice as a meal replacement. This blend will give you a quick shot of protein and a sustained release of protein to carry you until the next meal (www.livestrong.com). Purchase casein protein here from Vitamin Shoppe.

Chia Seeds
As a dietary necessity that many Americans can’t seem to get enough of, chia seeds offer 11 grams of fiber per ounce. This is about 41 percent of the recommended daily value in just one serving. These fatty acids are known as “essential fatty acids,” because they are essential to our health, yet our bodies cannot produce them on their own. We must obtain our omegas through food sources. If you’re not a fish-eater, omegas can be difficult to get. Chia seeds pack a punch of omega-3s and omega-6s. These little seeds offer anywhere from three to six times more calcium than milk, per serving. With a growing number of women suffering from osteoporosis, this is an important nutrient to help build strong bones and prevent injuries in the future. Super important for protecting our bodies against free radicals, antioxidants are another nutrient that you can count on chia seeds for. The chia seed is a complete protein. According to Chiaseedssuperfood.com, “It includes all essential amino acids such as leucine, lysine, isoleucine, methionine, threonine, valine, tryptophan, and phenylalanine. The powerful combination of these amino acids will allow you to perform better during your training sessions and help you build more muscles faster.” Chia seeds are a wonderful source of nutrients that can easily be incorporated into your diet with little effort (www.foxnews.com).  Purchase chia seeds here from Vitamin Shoppe.

Flaxseed
Flaxseeds are a great source of fiber and work as a natural laxative. They are a great way to keep things regular. Flaxseed oil contains concentrated amounts of alpha-linolenic acid (ALA), an omega-3 fat. Vegetarians and vegans often use this as a substitute for fish oil, although there are differing opinions over whether the Omega-3 in flaxseed oil is as beneficial as that in fish oil. Ground flaxseed has been shown to work just as well as statins in lowering cholesterol. Flaxseeds are a good source of magnesium. Flaxseeds contain high levels of lignans. Lignans may protect against estrogen-dependents cancers such as breast cancer. An ounce of ground flaxseed per day was shown to regulate estrogen levels in post-menopausal women. Flaxseeds have been shown to protect post-menopausal women from heart disease. Flaxseed decreases insulin resistance and may protect against diabetes. Preliminary research in mice shows that flaxseeds may prevent or slow the spread of prostate cancer. Studies in mice show that flaxseed may prevent or slow the spread of melanoma (www.healthdiaries.com).  Purchase flaxseed oil here from Vitamin Shoppe.

Almond Milk
The major benefit of almond milk lies in its nutritional content. Since almond milk is made from almonds, most nutrients that can be found in almonds are also present in almond milk. Almond milk's protein content is comparable to regular cow's milk. Protein is essential for growth and development. It is a necessary part of every living cell in the body. Aside from protein, almond milk is also packed with several vitamins and minerals. Almond milk has great cholesterol-lowering effects. It is also effective in reducing the risk of various heart diseases. All these health benefits can be largely attributed to the presence of vitamin E (an excellent antioxidant), magnesium and monounsaturated fats. Almond milk also contains manganese, copper and ribloflavin. These are nutrients that play an important role in energy production. Compared to regular milk, almond milk’s calorie content is significantly lower. The calorie count for an 8 fl. oz. of one of the top brands of almond milk is 70. Only 22 of these calories are from fat. Unlike regular cow milk, almond milk has no cholesterol. The result of a recent study states that consuming an almond-enriched diet together with a low-calorie diet may be a more effective way to manage weight, compared to following a low-calorie diet that is accompanied by complex carbohydrate consumption. In the study, people who stuck to an almond-enriched low-calorie diet displayed a greater reduction in their weight, body mass index, waistline and overall body fat compared to people who followed the high-carbohydrate, low-calorie diet (www.fitday.com).

Cinnamon
Lowering cholesterol levels is one of the most recognized benefits of this spice. The components of cinnamon can reduce the amount of bad cholesterol and triglycerides within the body, promoting cardiovascular and overall wellness alike. Cinnamon and other spices have even been found to fight heart disease as a whole. Blood sugar can also be regulated by this spice. This is good for both diabetic and hypoglycaemic individuals. Cinnamon even helps in regulating the amount of glucose inside the body, which aids in controlling dramatic changes with insulin levels. Cinnamon works for those who are suffering from arthritis too. Studies have shown that cytokines, which trigger the pain in arthritis-stricken body parts, can be lowered by cinnamon. In effect, the intolerable pain would become more manageable. For women, regular intake of cinnamon is also a reliable relief for menstrual pain. In fact, this can also improve problems that are related to infertility. These natural health benefits are attributed to something known as cinnamaldehyde — a compound that is found in cinnamon (www.naturalsociety.com).

Recipes
There are countless recipes out there and while I'll point you in the direction of a few, keep in mind that the calories can add up quickly and the ingredients should be nutritionally valuable (you may want to second guess that recipe calling for chocolate syrup and ice cream). Check out the following web sites and if you find others or think up your own, please share!

.

http://greenmonstermovement.com/?cat=3

http://www.shape.com/healthy-eating/healthy-drinks/10-new-smoothies-youll-love

http://dashingdish.com/recipe/dashing-dish-official-protein-shake/

http://www.kimberlysnyder.net/blog/2009/07/11/green-smoothie-recipe/

Paper Bag Popcorn

Paper bag popcorn! ♥ One of my favorite healthy snacks. Place seeds in bag. Fold top over a couple times. Microwave for about 2 minutes. Spray (sparingly!) with butter spray. I love adding taco seasoning...yum. I posted some of popcorn's health benefits (from ehow.com) below. Enjoy!

Full of Fiber
Popcorn is high in fiber, an important substance for the body that encourages healthy digestion and regularity.

A Healthy Snack
When it's not coated in butter or fattening oils, popcorn can be a very healthy replacement for potato chips and other high-calorie snacks that are often full of saturated fat.

A Whole Grain
Popcorn, like any other whole grain, diminishes the risk of heart disease and diabetes.

Easy on the Butter
Popcorn is healthiest in its butter-free, air-popped variety. Adding butter or oil can increase the level of saturated fat.

Low In Calories
Unbuttered popcorn only has about 40 calories per cup.