My Favorite Thing Friday: Coconut Water

My favorite thing this week is coconut water...to be specific Vita Coco's coconut water is my ultimate fav!  Vita Coco is an all natural, super-hydrating, nutrient-packed coconut water.  In just one serving, you're body will reap a massive amount of goodness.  It's the latest craze among celebrity A-Listers - especially those who are known for desiring the best for their body!  

Madonna was one of the first to fall in love with the
healthy, goodness Vita Coco Coconut Water.  

That's right, Vita Coco is 100% pure coconut water, made completely by mother nature.  They also have a variety of great flavors with natural fruit extracts, such as my favorite, Peach & Mango.

This is just one way I enjoy Vita Coco's Coconut Water
by using in my smoothies!  Shown here is Vita Coco's
Peach & Mango Coconut Water, Protein Power, and Frozen Peaches

Blended together using the Magic Bullet...So Good!

When I tell people about the many benefits of drinking coconut water, they often look at me confused (because they are thinking of coconut milk or coconut oil) and say something along the lines of, "Won't that get me fat!?"  The short answer is "Not in the slightest!" Coconut water is harvested from young green coconuts before the water is absorbed into the meat. After the coconut water starts absorbing into the meat, the thicker liquid left behind and extracted from the meat is coconut milk.  Although still good for you, coconut milk is a more concentrated source of oil, trans fats and sugar, therefore, much higher in calories.

Here are the top five reasons I am a fan of coconut water, and reasons why you may want to consider it, too!

1. Coconut Water is packed with electrolytes.
2. Coconut Water is high in potassium.
3. Coconut Water can aid digestion.
4. Coconut Water can help curb sugar cravings and aid in weight loss.
5. Coconut Water is a natural immune system booster.

If you love sports drinks...consider switching to coconut water.  It's a much cleaner version with all of the same benefits.
Here's another great article on the health benefits of coconut water.

Please keep in mind, coconut water is something I have added to my list of health picks...but it doesn't replace my gallon a day water - pure h2o- in-take..it's just an addition to it!  Now, like with any "natural" good for your health craze, there will be skepticism out there...no worries though...much of this is coming from the same people who swear that Diet Coke and Lean Cuisines are healthy...just saying...

Another reason why I love Vita Coco is that it is an awesome entrepreneurial story.  From a bar conversation to mega millions...all with just one idea and the drive to knock it out of the ball park.

Hear for yourself:  Vita Coco Story - as told by one of its founders

Keep it Clean & Enjoy the Ride,
Mrs. Skinny Fat

Spaghetti Squash with Garlic, Spinach, Pecans & Pumpkin Seeds

Until recently, I was convinced that I didn't really "care" for squash.  Thankfully, my mother showed me differently.  Thanks Mom!  Sometimes it just takes someone else to make you a certain food - with love of course - to become a fan yourself.  Now, I'm exploring with all sorts of winter squash delish!  What I love most about squash is that it fills you up, not out! Yep, I'm determined to make the most out of squash season.

According to Oxygen Magazine (January 2011 edition), winter squash provides six grams of fiber and has a 90 percent water content, thus is considered the perfect "volumetric" food (it gets you full on few calories), which is an important factor in promoting fat loss.  The article goes on to say that a recent study from the American Journal of Clinical Nutrition found that increasing portions of vegetables and decreasing portions of grains not only resulted in greater vegetable consumption, but also decreased calorie intake at that meal by 14 percent.  Not to any of our surprise, the take home message is that eating more fiber-packed vegetables throughout the day, such as squash, is an great tool to help control calories and keep your hunger level in check.  Another bonus about becoming a fan of squash? How about that you can pick up a handful of them for around 2 bucks.  Such an inexpensive way to add nutrient-rich foods to your diet! 

The following recipe was taken from "The Best of Clean Eating" (page 131), named Low-Carb Spaghetti Squash with Spinach, Garlic & Pine Nuts, and was only ever so slightly modified.  Mmmm....I'll let the picture tell you just how good it was!

End Result Mouth-Watering Teaser :)
The combination is scrumptious! 

Ingredients

• Olive Oil Cooking Spray - I used an organic canola cooking spray
• 1/2 (3lb) spaghetti squash, seeds scooped out - I didn't weigh mine...I just picked up a smaller sized squash as it was just me in the house
• 1 Tbsp olive oil divided - I used soy oil
• 4 Cloves Garlic, Minced
• 1/3 Cup Low-Sodium Vegetable or Chicken Broth - I used organic vegetable broth, no salt
• 1/4 Tsp sea salt, divided
• Pinch Crushed Red Pepper - I added this at the very end
• 1 (10 oz) Bag Spinach
• 1 1/2 Tsp Pine Nuts, Toasted, for Garnish - I used a couple small handfuls of each raw pecan and pumpkin seeds, toasted

Directions

1. Preheat oven to 375 degrees
2. Coat a rimmed baking sheet with cooking spray. Place squash, flesh down, on sheet and bake until easily pierced with a fork, 50 to 60 minutes.
3. When squash is about 10 minutes from being done, warm half tablespoon oil in a large skillet over medium heat. Add garlic and cook for one minute. Stir in broth, on-eight teaspoon salt and red pepper (I added the red pepper flakes at the very end on top of everything - so good!), if desired.  Add spinach, handfuls, at a time, stirring until it's all in the skillet and wilted.  (Don't over-do the spinach - just lightly cook it down).  Turn off burner and cover to keep warm.
4. When squash is done, use a fork to separated strands into a medium bowl. Add remaining oil and salt, and toss gently.
5. Transfer "spaghetti" to plates or platter, top with spinach mixture, garnish with pine nuts (or whatever nuts your heart desires) and serve. 
   
   To toast your raw nuts, simply place them on a foil and stick in oven (400 degrees) for 7 to 10 minutes. So tasty!

Prepping the Spaghetti Squash...
First you gotta muscle up and slice in half

Then scoop out the seeds...

Place each half face down on the pre-sprayed pan as shown...
Bake for about 50 minutes, or so...

Garlic and Spinach - Yum!

Squash is now ready to become "Spaghetti"!

Layered to perfection.  Spaghetti Squash, topped with Spinach,
topped with toasted raw Pumpkin Seeds and Pecans
and sprinkled with organic red pepper flakes! 

In the words of Neil Diamond....
"So Good, So Good, So blankety blank Good!" (Okay, all but the blankety blank part!)

Keep it Clean & Enjoy the Ride, 

Mrs. Skinny Fat

Sweet Potato Oat Bars

I love when I look at a list of ingredients from a recipe book and every item that it calls for is at my finger tips!  When I first started down the path of clean eating, that wasn't by any stretch the case.  Oh...how far I've come! :)

As I have said several times before, when it comes to living this lifestyle Tosca Reno stands out among the rest in terms of her resilience in igniting the eat clean movement among the masses...spreadin' the love one person at a time. She's making a dent - that is for sure!  I love her books - I own them all - in fact, several of them I own more than one copy so I can "give-it-away" when I meet someone who seems keenly interested in making the change but who's also not necessarily the type to run out to the bookstore and jump on it. Handing off a turn-key "your lifestyle changes now" book is a feel-good way to help someone start TODAY and not tomorrow (crossing my fingers...err and toes!).  I use to let people borrow my books but time and time again I found myself feeling a little (okay, A LOT) lost without out them!  

While I am a woman who loves being immersed in words, I also thoroughly enjoy testing out her many many recipes and so appreciate the full color, full page, photo that compliments each dish.  Tonight, taken from one my favorites, and the one that I tend to recommend most, The Eat Clean Diet Recharged, I pulled together her clean Sweet Potato Oat Bars (page 290) with just a few minor modifications.  The aroma that came from the oven was worth the effort alone! 

Ingredients

• 1 Tbsp Olive Oil - I used organic soy oil as I never like to "heat" olive oil. 
• 5 Sweet Potatoes
• 4 Cups Oats - not instant folks - get the real stuff
• 3/4 Cup Skim Milk - I used organic soy milk -
• Soured with 1 Tbsp Lemon Juice - I used fresh
• 1/4 Cup Finely Ground Flaxseed - So easy to grind your own flaxseed with a coffee grinder...inexpensive must have kitchen item!
• 1/2 Cup Maple Syrup - I used about 1/4 cup Raw Agave Maple Flavored....Love agave because it absorbs slowly into the bloodstream (low GI) so doesn't have a significant impact on blood-sugar levels and best yet is a little goes a LONG ways. 
• 2 Tbsp Pumpkin Pie Spice 
• 2 Tbsp Coconut Butter
• 1/2 Cup Dried Fruits (raisins, dates, cherries and/or blueberries), chopped - I used organic dried cherries.
• 1/2 Cup Raw Unsalted Nuts (almonds, walnuts and/or pecans), chopped - I used a combination of raw almonds and pecans.   
• Pinch of Sea Salt

Directions

1.  Preheat oven to 350 degrees. Prepare a 9" x 13" (1" deep) baking dish by coating lightly with olive oil - I used parchment paper instead.

2.  Prick sweet potatoes all over. Place in oven and bake until tender. (Note, only until tender, I cooked mine a little too long making my bars a little more moist than desired) Remove from oven and let cool. When cool enough to handle, remove potato peels and place flesh in a large mixing bowl. Leave oven on and set heat to 400 degrees.

3.  Add all remaining ingredients to sweet potato mixture. Mix well.

4.  Press into prepared baking pan. Bake for 30 to 35 minutes or until golden on top.

5.  Remove from heat and let cool. Cut into squares.

Sweet Potato Bars warm out of the oven...So yummy!

I will be enjoying a square of these in the morning with my six egg whites!
Want one?  I have plenty to share! :)

Keep it Clean & Enjoy the Ride,

Mrs. Skinny Fat
Nutritional Value (based on no alternations to the original Tosca Reno - Eat Clean Diet Recharged! recipe)
Calories: 189 - Calories from Fat: 43 - Protein: 6g - Carbs: 31g - Total Fat: 5.5 - Saturated Fat: 1g -
Trans Fat: 0 - Fiber: 4g - Sodium: 20g - Cholesterol: Omg - Sugar, 8g

Checkin' in with Kait M.

About a month ago, you may recall my feature on clean eating newbie, Kait M.  Since then, some of you have reached out and asked if she's still trucking along on this whole clean eating bit...What's the latest on her success? How much has she lost? - etc.  I believe this is all in an effort to validate that clean eating works and answer the ultimate question that YES, it could work for you, too! 

Well friends, I was also curious on what this past month had in store for Kait ...  I wondered what challenges did she face? What lessons did she have for us?  Over the weekend, I reached out to Kait with all of our questions in-hand, and this is what she had to say...

----

Hey Mrs. Skinny Fat & Friends!

It’s been about six weeks now on my clean eating journey!  Life is just as crazy as ever, but I’ve learned I can have great success as long as I am planning ahead.  It’s the mornings I wake up and haven’t prepared or thought about what I will eat that day in advance that I find myself falling into old habits. Unfortunately there have been plenty of those meals… or whole days… but I just start right back over.  And I’m famous for the mentality, “Well, I messed up already, the whole day is pretty much shot."  However, I’ve gotten WAY better at this.  Just because I may not have had the cleanest meal available at lunch, doesn’t mean I shouldn’t still do my best at dinner.   

Kait with her two little ones. Photo taken
earlier this month by Eric Miron Photography.
I don't know about you, but I think
this photo screams success...

My biggest struggles still are dining out, I’m nowhere near “That Girl” yet.  I also struggle with sticking to my guns if we are invited to a friend’s house for dinner.  I don’t want to be rude or unsocial, so I end up eating what is served; another obstacle for me to overcome.

I’ve also been really struggling to find time in my day to exercise.  I work full time, and have two little kids to spend time with in the evenings.  We belong to a gym, so I’ve started going at lunch time 3 days a week.  I’m not working out hardcore, but I’ll pack a bag and change quick in the locker room and then jump on the elliptical for 30 mins, freshen up quick and change and head back to work.  I can usually do this in a little over an hour and I figure it’s still better than no exercise at all.

However, even the small strides I’m making have made a tremendous impact on my energy levels, and have made me feel amazing.  The scale hasn’t moved much, but my clothes are fitting better than they have in years!  And I’ve noticed some extra looks in my direction. ;-) I’m excited to keep chugging along, and tighten up the reigns a bit, and watch as my body continues to transform.

-Kait

----

I SO appreciate that Kait brings nothing but honesty to the table with this update. As much as I love to applaud success, I also applaud a truthful reflection...one that brings you to a greater understanding of your weakest links and most importantly lays the foundation for how you are going to overcome it.  I have no doubts that many of your can relate to Kait and these struggles on multiple levels...this is what this blog is all about.

I think there is a key lesson in this post.  Planning is everything.  Right away, Kait acknowledged that if she planned...success would follow.   Let's all make a point this week to plan out our meals, have clean eating in the forefront of our minds...in other words, invest in our bodies, and try to do a little bit better than last week. Whether it's two steps forward, or just a little baby step...progress IS progress.  You don't need to start a journey at the perfect opportunity, a journey - or small change for that matter - can start right this very moment. Go on now, make it happen!
Keep it Clean & Enjoy the Ride,
Mrs. Skinny Fat
P.S.  Thank you Kait for keeping us up-to-date.  We're cheering for you!  Already looking forward to checking in on your progress a month from today. That's a whole lot of time to do a lot of good! 

What the Heck Happened?

Yikes! What happened to me yesterday?  Well, I'm wondering the same thing.  I came home from work around 7:00pm, made a quick high protein dinner, ate, and decided to sit down on the couch to read a book and let a little digestive action take place before my scheduled run.  I don't think I got two pages in the book before I passed out. I slept so hard that I didn't awake until midnight...very confused....as you can imagine.  The 5am thing must have sucked the life out of me!  Or maybe it was just the week in general.  So, yesterday I missed my workout....ahh!! I'm shucking this one to "Life Happens". 

On my very empty stomach, I went to my chiropractor this morning and did a bio analysis.  The last one I did was in November 2010.  I was expecting to see a drastic difference in the results from who I was then to who I am now.  In all honesty, I expected to be able to flush this whole self-proclaimed skinny fat description right down the you know what.  That unfortunately wasn't the case...not by any stretch. 

The test started with my weight;  I weighed in at 121 - making that a total loss of 6lbs. As I internally celebrated the weight loss news, the test results printed off.  This is where it takes a turn...the analysis revealed a LARGE percentage of body fat among other startling news.  UGH!  More to come on this in the very near future including his proposed solution...a challenge that I will fully embrace as of November 1, 2011.

I am eager, and willing to take those drastic measures to feel my ultimate best. As great as I feel the majority of the time, and as much strength as I have gained in these last almost 5 months, I'm still on a journey to being truly healthy, fit, and having that crazy amount of  energy that make headlines.  I'm okay with this not being "easy" - only because I know that I am on the right track.  Each rock I overturn, the more I am able to connect the dots and gain a deeper understanding of me. Of my body.  After all, if I don't take care of it, where else will I live?


Keep it Clean & Enjoy the Ride,
Mrs. Skinny Fat

Early Morning Conversation

My latest challenge that I have for myself is to be a 5am riser, daily.  This week, I promised myself a soft launch (my marketing lingo) into embracing this new day part.  I'll admit, today was the first day that I actually did it. Next week I'm going to push myself on this one...no sissy excuses allowed.  One thing at at a time though, right?

Upon rising, I drank my two liters of water and began my breakfast prep.  Mr., who is a frequent 5amer was already awake and into his routine as well...which isn't exactly aligned with mine - he gets right up and at it (in terms of work).  My morning routine - no matter what time I rise - is all about my body, and getting the proper fuel.  Six egg whites and 1/2 cup of oats later, I get myself in the shower feeling like I'm way ahead of the game with the early start.  See, this is why I want to be a morning bird...feeling so accomplished, so early? I'll take that!

Today was a rare day that Mr. & I rode into the office together...leaving the house a little after 7am.  On the commute, I mentioned that I was feeling ravenous.  He looks like me, and even in the dark I can see the confusion on his face, as he says, "You just ate a massive breakfast!"  In the words of my mother-in-law (as she so often says), I thought to myself, did you just meet me?  First of all massive?  Nah, that was one of my first of five to six small meals of the day...secondly, I don't need a clock to tell me that it was more than two hours ago!

I didn't say any of that though...as clearly he has to already know those things...this isn't exactly a new gig for me.  Instead, I just looked at him, smiled and said, "I know, weird, right?"

The joys of being a clean eater.  Eat often. Adhere to the quantities that others define as "massive" and get this, you'll still lose!

Keep it Clean & Enjoy the Ride,

Mrs. Skinny Fat

PS.  It's My Favorite Thing Friday today!!  Stay tuned

Just a Little Weigh-In

The fitness photoshoot planned for today was canceled earlier this week due to the rainy forecast.  It has now been scheduled for Sunday...So flippin' excited! As you may recall, I've been eating under Tosca Reno's Cooler #1 Plan (modified slightly) in preparation for the shoot and also in an effort to break my long standing plateau. While it hasn't always been easy...my commitment has never been greater.  I have a goal insight - and my only job (as it relates to my health) has been to stick to the plan, one day at a time, with one foot...(errr or is it fork?) in front of the other.  This means eating as the plan states, no alcohol, and six workouts a week - no ifs, ands, or buts about it!

Me after a 5-Miler...
Missing this weather already....was it really just last week?
'Tis the Season for Layering!

As of today, I have lost 5.5 pounds - YES, 5.5 - right from my problem area, my tummy.  I feel drastically lighter.  The science of how our body works...well, it's pretty amazing.  What I noticed most about this past 11 days, is my extremely positive attitude.  I'm a words of affirmation person, always have been.  So, naturally, speaking to myself - the same way I desire others to do so to a certain degree-  with positive, motivating, feel good words, has made a tremendous impact on my day-to-day progress.

An affirmation is a positive statement you make that allows you to clearly envision your goal.  You say it like it's already real...making what you vision...what you see....a reality!

Here's a sampling of what's inside my head:

   My body is getting stronger, slimmer, and healthier every day.
I only feed my body good, clean, whole, foods.
I am fully committed to reaching my ideal weight.
Every day, in every way, I am stronger.
Building muscles - my muscles - is a beautiful thing.

Still not convinced?  Watch this video....not only inspirational...but leaves you saying to yourself (who else!), "How Great Am I?"

Let me go ahead and answer that for you...

"Pretty damn great!" :)

Keep it Clean & Enjoy the Ride,
Mrs. Skinny Fat

My Chewing Problem...Solved

I attended a seminar earlier this week called, "The RAW Truth on Nutrition" presented by Garden of Life Founder and CEO, Jordan Rubin.  It's times like these that I realize how much I have left to learn and discover as it relates to food and its impact on our health - from the inside out. In the couple hours that I spent listening to Jordan, and the follow-up of briefly flipping through his latest book, I determined that I now literally have enough blog content to last me a year!  Talk about getting a wealth of information - so many more topics to further research - in short period of time. 

There was one instance (okay, there was more than one but for the sake of this article we'll just stick to the one) in his presentation in which I literally kicked myself for my short term ignorance!  Here I am so careful of every little ingredient that hits my lips, yet I was mindlessly beyond guilty of taking in a whole lot of chemicals throughout the day, every day.

The culprit was none other than chewing gum.  Like most Americans, I too go through several pieces of sugar-free chewing gum a day.  When it comes to food, I avoid the words sugar-free like the plague, yet I gladly popped a piece of gum time in and time out without thinking twice about it - especially lately.  Since last week Monday, my diet has been super strict in preparation for an upcoming fitness shoot (five pounds down - whoot whoot!)  and with that I have noticed my gum intake has gone way up.  I think it was mostly an effort to keep my mouth feeling busy... I bet I was going through ten pieces of gum a day - in which I would chew on each piece for five minutes or less. See why I wanted to curl up and hide?  Ugh!

I read labels on everything, yet I never decided to read the packaging of a pack of gum...well, friends it's a whole lot of artificial everything! While I walked away from the presentation with a whole lot to digest, kicking my gum habit was something I knew I could implement in my life immediately. Cheers to the end of my gum fetish era...unless of course it's from the health food store! 

Keep it Clean & Enjoy the Ride,
Mrs. Skinny Fat

Fitness on the Go

I've been on the go quite a bit these last few weeks.  Over the years, I have become rather savvy at eating clean while on the road, and in these past few months of training I've had to adapt and take the challenge of getting in my workouts while on the go as well.  It's not always easy.  I feel way more like a pain in the a$s when I'm planning the day around where my workout will fit in with the schedule at-hand.  Feeling like I constantly have to remind those around me that my workout is planned for "x" time - in fear of that small time slot getting filled with something more "important".  Maybe it's just because while I'm now use to being that girl as it relates to food, I'm still adjusting to feeling a tad selfish (Selfish about investing in my health? Odd, huh?) about owning my time for getting fit. 

Fitness with a Friend

Recently, while on the go, I had the pleasure of working out with one of my best gal pals, Michelle.  Our friendship began in Lansing, MI - almost six years ago - where I interviewed with her for a marketing internship position.  We still laugh about this day; I was so eager for this gig and little did I know then that she was equally eager for the (free) help! My memory is a funny one...swear I can't remember most details of life, yet I can recall in all specifics this day including Michelle's outfit, hair style, the room we interviewed in, our conversation, etc.  Needless to say,  I got the job and since then, Michelle has grown from my mentor to one of my closest friends.  It's not always easy keeping a pulse on each others' busy life - especially while living in separate states - but I'd say we do a pretty fine job of staying abreast of the day to day one way or another!

I had so much fun hitting it hard with her by my side. Man, the workout went by fast!  While she isn't exactly replaceable, it did remind me how great it can be to have a workout partner and - can't believe I am going to say, err write this -  in a gym setting!   

While I promise you that the workout was intense...at times we were laughing so hard that from an outsider's point of view it probably appeared more like childsplay!  Ahh, great friends are those you can pick up right where you left off - and in my experience are truly hard to come by.  When you have one, keep 'em close, keep 'em part of your "core".   

A Friend Is
A push when you've stopped.
A word when you're lonely.
A guide when you're searching.

A smile when you're sad.

A song when you're glad.

A friend is someone
who understands your future, accepts
you today, just the way you are.

Michelle snapped this pic while commenting on my baddass broken finger!
Psshhh what about those baddass biceps that are slowly taking shape?

Michelle breaking it down with the squats! 
Tightening the behind is what it's all about!

Cracking ourselves up (who knows why) as she goes into the ab routine!
Loved that FUN & FIT went hand in hand! 

Switch up your routine and grab a friend, hit the gym, or pound the pavement together!

Keep it Clean & Enjoy the Ride,

Mrs. Skinny Fat

Egg Whites & Oats Pancake

Starting your day off with a clean, high protein breakfast lays the perfect foundation for desiring clean foods throughout the rest of your day.  Don't let fancy marketing claims fool you; I can assure you that a Nutri-Grain bar isn't by any stretch the ideal fuel your body demands.

I often begin my day with a bowl of oats and four to five egg whites.  Like with any routine, switching things up a bit is often necessary to keep "easy-outs" at bay. Recently, I was reminded by my extremely fit sister-in-law, Jenny Hansen, to turn to one of my favorite recipes, Egg Whites & Oats Pancakes, when a little change in the breakfast theme is necessary. It's the perfect fix for making you feel like you are eating something entirely different, even though you are using the same exact ingredients!

Ingredients (Makes One Pancake)
Five Egg Whites
1/2 Cup of Oats
1/2 Teaspoon Quality Ground Cinnamon
1 to 2 Teaspoons Raw Agave (or Natural Stevia) - OR leave this ingredient out all together as I did today :)

Directions

• Beat five (or whatever your heart desires) egg whites using a blender and/or hand held mixer until fluffy texture is reached (roughly 30 to 45 seconds). 
• Add remaining ingredients and stir together.
• Spray a small frying pan with a natural medium to high heat oil and place on stove on medium heat.
• Pour "pancake batter" into small frying pan
• Cook on medium heat until bubbly, a little dry around the edges, and lightly browned on the bottom.
• Flip, cook other side.
• Enjoy!  While I enjoyed this plain today, you could top with berries! Mmm so good!

Cook until bubbly, a little dry around the edges, and lightly browned on the bottom
Pancake in above pic is almost ready to flip...

And, flip!

Perfectly cooked in a matter of minutes! 
Looks like a "real" pancake but oh so much better!

The texture and taste - while simple - is phenomenal!
The ultimate fuel to start your day right!

Keep it Clean & Enjoy the Ride,

Mrs. Skinny Fat

My Favorite Thing Friday: Big Mugs, Green Tea, & Lemons

This week I have been full of smiles.  Yes, even with this super strict clean eating plan that I am undertaking! To celebrate, in lieu of that glass of wine that I have been day dreaming of,  I'm featuring not just one but three favorite things today. Ahh, the simple feel good things in life!  These three things also coincide quite perfectly with today's rainy forecast.

Big Mugs
I like big mugs and I cannot lie...okay, sorry just had to write that!  But for real, I love big mugs.  There's just something comforting about wrapping both hands around a big mug filled with steaming, hot green tea.  With everything in life, when you can take an every day "go through the motions" task and instead make it an experience...then you can begin to master the skills of living life with purpose and intent. Pretty deep for a Friday, eh?  While I do love the taste (and enormous health benefits) of green tea, I also thoroughly enjoy the experience of drinking the tea (or at times coffee-black) in my favorite go-to big mug - quite simply, drinking out of an ordinary coffee cup no longer has the same, "Ahhh, life is bliss", effect on my mood! 

One of my favorite green teas paired with one of my favorite mugs. 
Mug above is sentimental as I purchased it during a trip in Miami
in which my mother-in-law and I ran the 13.1 Miami Beach half-marathon!

Green Tea
"...green tea is like a wonder drug. Its anti-aging and antibacterial qualities are as renowned as its reputation for fighting cancer, combating allergies, and lowering blood pressure."  - Skinny Bitch
It seems that I have known even as a child that the consumption of green tea is good for me.  I now look at it is a "miracle" in a cup. The health benefits are numerous; ranging from lowering cholesterol, blood sugar levels and managing obesity to being a possible preventative of high blood pressure, certain cancers and neurological disorders.  Just do a quick Google search and you'll be amazed at the outpour of information and research done on green tea....the results are astonishing - in a extremely positive way!

With a regular, daily dose of green tea, you could reap hundreds of health benefits.  While it was difficult to narrow down, here are my top 3 health benefits via nutritional supplements:

1.  Promotes weight loss.
Both green tea and green tea extract have been shown to fight obesity and lower LDL cholesterol – both of which ultimately lead to a reduced risk of heart disease and diabetes. The polyphenols in green tea are extremely useful for dissolving triglycerides, a substance in the liver and small intestine made up of mostly sugar and fat, and this is thought to be the reason green tea benefits fat loss. EGCG is also known to stimulate your metabolism and accelerate weight loss. When combined with the caffeine in green tea, this causes your central nervous system to release fat into the bloodstream to be used as fuel which burns your body fat off.

2. Reduces and prevents acne.
Green tea benefits acne in a number of different ways. It’s antibacterial properties attack and kill the acne bacteria while the anti-inflammatory benefits of green tea reduce the swelling and redness. Antioxidants fight against free radicals which damage the skin and make it more susceptible to acne also help to balance hormone levels to help prevent future breakouts from happening.

3.  Slows the aging process to prevent wrinkles.
One of the latest benefits of green tea is the effect it has on your skin and the aging process. It is again down to the antioxidants that prevent cell oxidation and damage that can make you look older than you really are. Studies are mixed on this particular green tea benefit as new research has come to light which suggests the full benefits can only be had by applying green tea topically to your skin. However, many people have found that potent green tea extracts do have a positive effect on their skin, leaving it softer, more supply and younger looking.

I'm a lover for caffeine green tea in the morning and as a mid-day pick me up
with and caffeine-free green tea for evening hours.
Enjoyed best with a splash of lemon!

Lemon

Many people don't realize the magnitude of health benefits reaped from adding lemon to your water (or herbal tea). I like to add lemon to my water several times a day.  Once you know the benefits, you too will want in on the prize...or prizes for that matter! 

Here are my top 5 health benefits of lemon water (via LifeMojo)

1.  Good for stomach
Lemon can help relieve many digestion problems when mixed with hot water. These include nausea, heartburn and parasites. Due to the digestive qualities of lemon juice, symptoms of indigestion such as heartburn, bloating and belching are relieved. By drinking lemon juice regularly, the bowels are aided in eliminating waste more efficiently. Lemon acts as a blood purifier and as a cleansing agent. The intake of lemon juice can cure constipation. It is even known to help relieve hiccups when consumed as a juice. Lemon juice acts as a liver tonic and helps you digest your food by helping your liver produce more bile. It decreases the amount of phlegm produced by your body. It is also thought to help dissolve gallstones.

2.  Excellent for Skin Care
Lemon, being a natural antiseptic medicine, can participate to cure problems related to skin. Lemon is a vitamin C rich citrus fruit that enhances your beauty, by rejuvenating skin from within and thus bringing a glow on your face. Daily consumption of lemon water can make a huge difference in the appearance of your skin. It acts as an anti-aging remedy and can remove wrinkles and blackheads. Lemon water if applied on the areas of burns can fade the scars. As lemon is a cooling agent, it reduces the burning sensation on the skin.

3.  Aids in Dental Care
Lemon water is used in dental care also. If fresh lemon juice is applied on the areas of toothache, it can assist in getting rid of the pain. The massages of lemon juice on gums can stop gum bleeding. It gives relief from bad smell and other problems related to gums.

4.  Good for Weight Loss
One of the major health benefits of drinking lemon water is that it paves way for losing weight faster, thus acting as a great weight loss remedy. If a person takes lemon juice mixed with lukewarm water and honey, it can reduce the body weight as well.

5.  Controls High Blood Pressure
Lemon water works wonders for people having heart problem, owing to its high potassium content. It controls high blood pressure, dizziness, nausea as well as provides relaxation to mind and body. It also reduces mental stress and depression.

Big Mugs, Green Tea, & Lemons ....
Good for the Mind, Body, & Soul!

Keep it Clean & Enjoy the Ride,

Mrs. Skinny Fat

All-in-One Colorful & Clean Mahi Mahi Meal

Last night, I poured through my fridge pulling out all of the ingredients on my oh so short "Okay to Eat" list - and decided to mix them all together!  The end result was simply sensational!  I'll let the pictures do the rest of the talking! 

Asparagus, Red & Yellow Peppers, and White Onions

all placed on top of parchment paper. 
You could of course use whatever vegetables of your liking!

Fun Fact:  Baking fish in parchment paper or tin foil - known in France and gourmet cooking circles as en papillote - steams the fish with a minimum of fuss and equipment.
So true!

Add a filet of Wild Caught Mahi-Mahi and top with some fresh lemon juice, a drizzle of olive oil (it doesn't need it - I just wanted to add some healthy fat to the mix) and tons of ground black pepper with some organic dill.

Wrap the parchment paper up around the fish. You don't have to be perfect - I am, too, still mastering my wrapping skills!

Bake at 400-degrees for 15 to 20 minutes
or so - depending on the thickness of your fish. I need to get better at watching the clock as I always just bake until, well, until it's done! In this case, when it flakes with my fork:)

Yes, pretty spectacular! Just a lean protein, a little healthy fat, and lots of vegetables.  I didn't even miss the brown rice! It's fun to serve it right in the parchment paper -
made me feel like I was being fancy! :)

Keep it Clean & Enjoy the Ride,

Mrs. Skinny Fat

Drastic Results Requires Drastic Measures

Since even before the life of this blog, many of you have reached out to me as it relates to clean eating and have asked quite simply, "How do I get started?" While my responses have been tailored to your individual needs, I have recommended to each of you Tosca Reno's The Eat Clean Diet Recharged.  I love all of Tosca's books (and cookbooks too!), but this book is my favorite of the group - it provides you with just the right insight, reasoning, and necessary tools to get started with purpose. Many of you are now full force into the challenge of embracing clean eating.  I love the updates!  Your journey is as exciting as mine - seriously, it warms my heart to know that so many are adapting and loving the benefits of a clean eating lifestyle.

My Eat Clean Idol.  Tosca Reno, former
fat housewife turned fit!

Yes, clean eating takes time and planning, but it has come to be my way of life, thus there's really not a whole lot of challenge to it anymore. I can't imagine eating any differently than I do!  However, I can easily remember the days - years ago - when I would crave Oreo cookies and Doritos...(puke!) - Now if I happen to have a craving, it's for fruit, super dark chocolate (85% cocoa and greater), homemade "clean" pizza, and raw nuts.  Once you rid your life of junk, you'll never look back.  It's really that simple.

Well, even though I'm a clean eating fool, it's still not enough to get me stripped. My personal trainer, Cari Draft, and I are doing a fitness photoshoot together next week Thursday, October 20, so the pressure is on to peal off those last few pounds!   Throughout this week and next I will feel a lot like newbie as I venture down the road to my own clean eating challenge. 

Tosca Reno has a great plan in her book, "The Eat Clean Diet Recharged,"  - called "Cooler 1 Meal Plan".  The purpose this eating plan is for breaking plateaus, losing that last 5 to 10 pounds, early contest preparation, photoshoots, showing increased muscular definition, and quick weight loss.  It's super strict.  There's very little room for indulgence - which saddens me as I oh so look forward to that daily bite of ripe juicy pineapple. 

While using Tosca's plan as a foundation, I also decided to reach out to my beautifully fit sister-in-law, Jennifer Hansen, who is currently in contest prep mode for Nationals this coming November in South Beach. I wanted to get her take on the Tosca plan and see if she had any changes to it as I only have a total of 10 days to get where I want to me.  As expected, she had some slight modifications to the plan. 

So, for the next 10 days - I too will feel challenged and frustrated as many of you are embracing this lifestyle - just at a whole different level. I am a firm believe that drastic results requires drastic measures...now here's a true test!

My beautiful and amazingly FIT sister-in-law,
Jennifer Hansen - on her way to pro!

Here's My "Okay to Eat" List:

Complex Carbohydrates from Whole Grains & Starchy Carbohydrates
1 handful of quinoa, brown rice, or oatmeal.  OR - one serving of Ezekiel bread.
1 hand-sized sweet potato

Lean Protein
1 palm-sized portion eaten five times a day of chicken, tuna, egg whites, venison, or whitefish.
Good-quality, sugar and chemical free protein powder (Tosca says okay to use in replacement of any protein serving - Jen says no - so I will only use in moderation, when necessary)

Complex Carbohydrates from Vegetables
2 cupped handfuls eaten four times per day of cucumbers, radishes, tomatoes, leafy greens, broccoli, spinach, asparagus, green beans, sprouts, celery, bok choy, and any other non-starchy, low-Gycemic Index vegetables.

Complex Carbohydrates from Fruit
1 apple or pear per day - (Tosca says yes, Jen says no fruit at all - so I will only consume if desperately craving a piece of fruit since I am after all a fruit-aholic!)

Beverages
1 gallon per day of distilled water and herbal tea. 

Absolutely Avoid
Dairy products
Juice
Bread
Salad dressings
Spreads
High-sodium foods

At this hour, I am 650 ml away from getting my gallon of water in me (I typically drink this much anyway) and have ate my way through the day successfully.  Today was easy. Tomorrow may or may not be different. We'll see. I'm excited to see what results will come about through this strict clean eating plan.  The biggest thing that I will not be doing is consuming alcohol - which I think may be a huge contributor to why I haven't been able to break my plateau yet. With bachelorette parties, two weddings, and two fun-filled "fall" events now behind me, I'm in a much better position to stick to my guns and say no to that glass of red wine.

I invite you to take a challenge with me over the next 10 days.  Maybe it's as simple as getting away from that sugary cereal in the morning, or maybe it's eating more protein throughout the day, or drinking more water, or saying no to "easy pre-made freezer meals", or perhaps you, too, need to cut back on the weekend glass of wine, or two, or three... :) 

Whatever it is, take a challenge - one that will help you get that much closer to reaching your clean eating goals! I look forward to sharing with you in these days ahead but even more so, I look foward to hearing about your own challenge!


Keep it Clean & Enjoy the Ride,
Mrs. Skinny Fat