2012: Invest in Your Health Each and Every Day

New Year's Eve and all the hype that surrounds the annual holiday has never been much of huge deal to me.  In fact, I have found that it tends to bring a bit of frustration to the table with all the pressure that surrounds the date to do - take part rather - in something lavish. The best of times are often spent with those few who are at your core, and a cozy night in.  At this hour, my New Year's Eve plans are still in the molding stage.  Shocking to many, but this fact does not stress me out a bit as I know it'll be just perfect in its own right. Let's face it, these days I will gladly trade in my tights for sassy yoga gear without any twisting of the arm! 

Mr. & I NYE 2011

As for New Year's Resolutions, year after year I found myself guilty at making them and even more guilty at failing to reach my hefty goals each and every time.  I would often fall flat on my face after a measly week in!  I am convinced now that the "New Year" gave me that perfect excuse to binge my way through October, November, and December because I truly believed that my health would take a complete turn, and I would get in the best shape of my life, "after the New Year." I'm so thankful for my old journals to shed light into my former way of thinking, educate me of my failures, and to remind me just how far I've come. I no longer need January 1 to make change in my life, nor do you. Every day, I make the decision - THE COMMITMENT -  to put my health first - one action after another throughout the day adds up to a whole lot of great for my mind, for my body. 

This year, I would like to congratulate myself on some pretty fantastic accomplishments and commitment to some simple, yet critical, every day practices.

Drinking a Whole Lot of Water

• I drink one to two liters of water first thing upon waking, and before anything else enters my system.
• Every day I commit to the practice of adding lemon wedges to my water - excellent for digestion among many other benefits.
• I replenish my body and work to flush out the toxins with a minimum of one gallon of water per day, each and every day!  No excuses.. 

Going Organic, Eating More Raw, Embracing Superfoods & Experimenting w/ Protein

• Take pride in my fridge, take pride in my plate! I make every effort to fuel my body with quality, organic fruits, vegetables, "raised with love" meat, cage free/organic eggs, etc.
• If unable to find organic fruits/vegetables, taking the time to safely wash away the chemicals/residue. 
• I strive to be mindful of the importance of eating raw, and work towards my daily diet-makeup to be 51% raw - each serving.
• Superfoods have added new excitement to my life.  I strive to strategically incorporate a variety of them in my daily diet - and am constantly trying / testing new superfoods to see how my body reacts. Having reached the conclusion that I am my best doctor has truly changed my life. 
• Protein is a critical part of the diet especially with the goal of building lean muscle mass.  While I have recently added more lean protein from animal sources to my fueling regimen, I am also working to expose myself to all of the plant-based sources.  Fascinating!

Juicing & Blending: Life without Caffeine

• I have successfully replaced my morning cup of joe with fresh pressed organic juice.  This fact alone still amazes me...I've been a caffeine junky since high school! 
• I practice juicing at least four times a week - working my way up to seven!
• I am having a blast blending and experimenting with green smoothies. I strive to replace a minimum of one meal a day with a green super smoothie concoction!

Commitment to Fitness

• I have fallen in love with strength training and strive to hit the weights at least three times a week.
• I take part in a cardio activity at least two times a week - usually running - it never gets old!
• I have a new-found confidence when it comes to fitness exploration, indoors and out.  I am finding it rather exhilarating to try new things...it's an awesome way to get to know yourself better.   For instance, I never thought I like weight-lifting...boy was I wrong! 

Investing in my Education

• I am constantly reading new material online (blogs), watching videos, and learning modules on health and wellness.
• I subscribe and read 6 plus health related magazines every month.
• I love living my passion and experiment in the kitchen on a weekly basis.
• I am finding that one of my favorite activities is engaging in conversations with you, my readers, on your health and wellness goals. With each relationship, I learn something new about food, health...about myself!  Keep the emails coming! 
• **I am continuing my professional education...special announcement on this tomorrow!

What 2011 accomplishments are you most proud of as you move into the New Year? Take time to reflect, and celebrate all your successes!  And more than anything else, make the commitment to invest in your health each every day...Remember, it's perfectly OK to fill your journey with baby steps along the way!  

It's been truly encouraging, and most of all humbling to share this journey with you.  Your support means so much and I look forward to growing together in health and wellness!

Happy New Year Friends!
Mrs. Skinny Fat

Chocolaty Green Super Smoothie

I'm quickly learning that the beauty of green smoothies is that it's nearly impossible to "mess"up!  Start with what you have in your fridge/freezer and let your creative "juices" take over!  Blending green smoothies is truly something that you can begin practicing immediately, and continue to build upon your ingredient offering as you work to grow your list of superfoods.  It's not at all necessary to run out to the health food store and pick up every superfood out there.  Come on now, that would just be silly! 

Instead, start with some basics -  such as organic spinach, blueberries, bananas, chia or flax seeds, raw honey, almond milk - and add a new one to your fridge/cupboard once a month - or, if you are like me, with every shopping excursion. Also, the beauty of starting out with a short list of ingredients and adding along the way will help you determine which foods treat body best.  I promise you that you'll quickly become an addict of green smoothies, once you try it and feel the benefits, yes, FEEL the instant energy buzz -  you won't want to stop! 

Chocolaty Green Super Smoothie
Shown with Raw Cacao Beans

Chocolaty Green Super Smoothie - Ingrediants
4 Large Handfuls of Fresh Organic Spinach
1/4 to 1/2 Cup Organic Blueberries - Frozen
1/2 Organic Banana - Frozen

1 Tsp Spirulina
1/4 Cup Raw Cacao Beans - or one big handful
1 Cup Almond Milk
2 Tbsp Raw Wheat Germ
2 Tbsp Chia Seeds

Blend well, and enjoy!  I loved the guilt-free chocolaty taste. I'm also a fan of texture - with this smoothie each drink brings you a mouthful of cacoa nibs to crunch. So good. I promise! 

Not sold yet? Let me just tell you a bit more about some of the powerful ingredients listed above. 

Green Leafy Vegetables - Green leafy vegetables are so highly nutritious.  Recent studies continuously confirm that populations that eat a diet high in green leafy vegetables - such as spinach, kale, and arugula - run a far lower risk of heart disease and cancer.  Fresh raw green leafy vegetables contain high doeses of chlorphyll, easily digestible proteins, enzymes and a wide-range of vitamins and minerals.  Also, organic spinach is widely available and inexpensive.  A true baby step to investing in your health is upping your greens...start today!

Raw Cacao - Raw Cacao (pronounced "kuh KOW") is chocolate! The best form of chocolate in its original state, unprocessed, unheated, no fillers, and no additives.  Just 100% raw organic chocolate, unsweetened, and ready to eat.   Raw cacao beans contain possibly the worlds most concentrated source of flavor compounds and antioxidants found in any food. Cacao is extremely high in magnesium, and cacao beans are also one of the of the best snack foods for those looking to shed the extra weight as they contain very few calories, are extremely satisfying, and are natural appetite suppressors. If that's not all, just one small 28 gram serving of raw cacao beans gives 314% of the recommended daily allowance of iron.  Put that into perspective, that's 14 times more than antioxidant flavonoids than red wine, 21 times more than green tea, and 7 times more than even dark chocolate!  Who would have ever thought that chocolate could be so healthy?  Be sure to attain certified organic raw cacao in a powder, nib, or whole bean form as the temperature will not have been allowed to exceed 40 degrees Celsius - thus allowing all the heat sensitive vitamins, minerals and antioxidants to remain intact. Source:  Foodmatters.tv

Chia Seeds - Chia seeds are rich in omega-3 fatty acids, even more so than flax seeds. Another advantage of chia seeds are that because of their high antioxidant content, the seeds stay stable for much longer, whereas flax has a tendency to turn rancid.  You can substitute chia seeds in any recipe that calls for flax. And, unlike flax, they do not have to be ground to make their nutrients available to the body. Chia seeds also provide an excellent source of fiber (25 grams give you 6.9 grams of fiber) as well as calcium, phosphorus, magnesium, manganese, copper, iron, molybdenum, niacin, and zinc.  Don't get me wrong, flax seeds are amazing - I just prefer the low maintenance that chia brings to my every day living!

If that's not enough, chia seeds are said to have two times the protein of any other seed or grain, five times the calcium of dairy milk (plus boron which is a trace mineral that helps transfer calcium into your bones), two times the amount of potassium as bananas, three times the reported antioxidant strength of blueberries, three times more iron than spinach, and copious amounts of omega 3 and omega 6, which are essential fatty acids. Super, indeed!

Another advantage: when added to water and allowed to sit for 15 or so minutes, chia seeds form a gel-like substance. Researchers suggest that this reaction also takes place in the stomach, slowing the process by which digestive enzymes break down carbohydrates and convert them into sugar.

Spirulina - Algae, anyone? Sprirulina (pronounced "spy-ru-leen-uh) is a cultivated micro-algae which has been consumed for thousands of years by the indigenous people in Mexico and Africa. It is one of the highest known protein sources on earth as it contains 70% complete protein in comparison to steak which consists of only 25% protein once cooked. Studies have shown that Spirulina can help control blood sugar levels and cravings!  Source:  Foodmatters.tv

Natural Raw Wheat Germ - Wheat germ is the heart of the wheat berry. It has a delicious nut flavor and is packed with nutrition.  In fact, just two tablespoons of wheat germ provides vitamin E - best known for its positive association with heart disease prevention, vitamin E has also been linked with a host of other health benefits including strengthening the immune system. It also provides 15% of the recommended daily value of folic acid.  This B vitamin is necessary for heart and blood vessel health, and for proper cell replication.

You gotta be sold now!?! One delicious meal jammed packed with amazing, powerful nutrients...And to think, this is just the start!  Green Smoothie Combinations = Endless Possibilities! 

Have a green smoothie recipe?  Please share! I would love to give it a whirl!

Keep it Clean & GREEN  - Get blending friends!
Mrs. Skinny Fat

Getting Stronger Changes Everything

I pulled down my 2011 wall calendar today, and found myself flipping back through the months reflecting some on all of my past daily workouts. I was taken by surprise to note just how many workouts I have added under my belt since I made the pact to myself to get fit - truly fit, once and for all.  The starting date - aka my first workout logged - was June 8, 2011.  Wow.  My commitment to five plus workouts a week has been strong and steady for more than six months. This is a first for me as I have always been the girl who practiced the one week on, two months off, one month on, two weeks off.  Sense of pride for this lasting commitment? Check the box.

Never in my life have I felt this strong. My constant worry of what the scale read, is long behind me. I feel amazing.  My biceps, abs, butt, thighs - just to name a few - feel tight, solid.  I constantly find myself flexing with pride for my husband.  Just the other day, I said inside my head while standing in my bra and undies - looking in the mirror - "You kind of look like a swimsuit model."  Two hours later, passing by my husband in the hall, he says, "You kind of look like a swimsuit model...only stronger."  Freaky, right?  He's either inside my mind OR my confidence in my own skin projects amazing energy and feel good, positive thoughts.  Confidence is a beautiful thing. It's contagious. 

I often forget that I am on a journey because I am having so much fun along the way. Sure, there are plenty of times when working out is the LAST thing I want to do...but not once have I worked out and regretted it, and that fact alone is enough to keep me moving. I still haven't reached my ultimate goal in terms of muscle growth and definition - in other words, I still have fat to lose, but the beauty is that I know I'm on the right path.  Gaining muscle takes time, and I have learned to respect the process.  My body is loving me lately and rewarding me with a vitality that I didn't know was possible.  I have no doubts that my recent detox played a large role in my energy break-through.  And to think, I'm high on life without caffeine!  I sit here in subtle amazement and reminded that I am my best doctor - and you are yours!

My current fitness regimen is three day strength training (upper, lower, and core designed by my personal trainer), and two to three days of cardio and/or "fun" with fitness.  I have found that breaking up my routine with a group fitness class, 5K run, or simply a workout with a partner, keeps me positive and mindful of my accomplishments. My group fitness class of choice is EcoTrek Fitness which is actually created by personal trainer, Cari Draft.  My favorite element of the fitness class is that it's outside - in all weather. Secondly, I love that it encompasses strength training, cardio, and flexibility all in a 75 minute fast-paced class. After each one, I'm always amazed by how quickly time went by.  It's the perfect add-in to break things up a bit and throw the body off with some new challenges.

I use to look at workouts as torture, and looking back, I can see now that it was because I never gave myself the opportunity to truly reap the benefits of fitness.  With every workout, I now know without any doubt in my mind that I am getting that much stronger.  Progress is progress, even when I can't see it.  I have learned that with physical strength boosts mental strength.  And with this added full-circle strength comes empowerment, with empowerment comes an attitude that knows the sky is the limit, and with that - success - defined by you of course - is sure to follow.

Back in the day...before committing to a clean eating lifestyle.
Ugh, I hated the way I felt then. 

Clean eating but minimal physical activity (off again/on again relationship)
= skinny fat

Four months into my workout regimen...Everything is a bit tighter, more definition, feel a ton better!

Recent photo.  Love how much my "problem area" - my tummy - has shrunk.
I can't even begin to count how many people told me that my gut was
simply genetics and never going to change.  Watch out, I'll be carving out those abs before you know it! 

Fun with Fitness! Cari Draft & I during the fitness photoshoot.

Upper body is my favorite to work!

EcoTrek Fitness Class - Coopersville series. 
I'm in the purple.  Awesome night!

5K Fun!  My time was 25:53.

More 5K Fun!  I won my age group!
Small accomplishments make you feel good!

More EcoTrek Fitness - I'm in the pinkish shirt.
Love sharing a good sweat with Mother Nature & friends!

Believe me, getting stronger changes everything, and is worth every bit of the journey. 
Keep it Clean & Enjoy the Ride,
Mrs. Skinny Fat

Fuel-Up Pancakes

On Christmas Eve, I had the opportunity to train with my brother, Travis, and his wife, Jenny.  I was super excited at the opportunity to lift with the dynamic duo!  Jenny wanted to kick-off her day with a little cardio before the real action in the weight room took place. Two workouts on Christmas Eve? Absolutely, sign ME up!  So, my mom, Jenny and I ventured outside for a four mile run/walk. It was windy and chilly, but with movement you have the luxury of warming up as fast as you want! 

After our cardio, Jenny and I decided to make Egg Whites and Oats Pancakes - only with a twist! The outcome was absolutely delicious, and perfectly balanced.  I have said before and I will say it again, fuel and movement go hand-in-hand. Your workout results are guided by your eating.  You'll find that it's impossible to reach 100% success in the weight-room without the proper fuel and without the proper balance.  Plain egg whites and oats are an awesome way to start the day, but sometimes you just need to spice things up a bit.  Here's a excellent solution to mix up the every day routine.

Fuel-Up Pancakes

Ingredients (Makes One Pancake)
Five Egg Whites - Organic / Cage Free is best!
1/2 Cup of Rolled Oats
1/8 Cup of Organic Raisins
1/8 Cup of Raw Nuts - Chopped
1/2 Tsp Quality/Organic Ground Cinnamon or Pumpkin Spice

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, or add a drizzle or raw honey or agave! Mmm so good!

Looks like a "real" pancake, right?
Ahh, yes...Only 10x better in taste and nutrition!

Yum!  So Good!
I think I'll make one right now for lunch! :)

Keep it Clean!
Mrs. Skinny Fat

A Puppy for Christmas

Happy Holidays!
Love, Miles

Is Christmas already behind us? It doesn't seem quite possible!  My Christmas was filled with quality family time including great conversations, loads of laughs, intense workouts, thoughtful giving, and yummy food with a dash of treats!  It was truly a blessed holiday and I'm humbled more than ever for my seemingly endless love for life...for living! I sincerely hope that all of you had an equally blessed holiday.

Well, while it doesn't relate to my common theme of eating clean and working out, I wanted to share this fun Christmas giving blog post with you all. Last week, you will note that I was off the grid when it came to my blogging efforts. My household was rather chaotic - with good reason!  My brother, who lives in South Carolina, called upon my husband and I in an effort to find a puppy for his wife, Jenny.  As an owner of a Golden Doodle, I have come to absolutely love the breed and persuaded my bro to do his research.  Soon after, he was sold. In group fashion (my brother, my husband, and I), stumbled upon the perfect puppy! Mr. & I traveled to meet and pick up the newest member of our family on the 16th...and ultimately signed up to live a puppy-filled life - in addition to our two other dogs and kitty - for seven days.  It was tricky to balance all the happenings - both being more than busy on the work front, but fun in its own fashion.  During this time, my brother checked in everyday on his pup and we plotted with my mom on the best way to make the special deliver happen for my sister-in-law. We even got her parents involved in the scheming! Mind you, she has been dreaming of having a puppy for quite sometime, but truly thought it was "out of the question" at this point in their lives.  We had no doubts that the surprise element would be there, but wanted to get creative...just in case!

We decided to leverage my youngest brother, Trenton, who resides in NY and was unable to be with us physically over the holiday, as the reason for a pre-Christmas gathering to share virtually, rather, a Secret Santa opening of gifts between the siblings and spouses. My mom wrapped a big box and labeled it #1 and had other "Secret Santa" boxes on display.  Upon arrival to my parents house, we did a drawing (in which, secretly all were labeled 1) and whoever drew the #1 got to go first and open the biggest present.  Jenny, my brother's wife, naturally drew the #1 and was extremely excited to open the big present - completely clueless to what was waiting for underneath the wrapping. 

I will let the video tell the rest of the story.  Surrounded by my family, Jenny's parents, and friends - Jenny opened one present she will surely remember forever.  Please forgive my horrible recording effort.  I was all wound up in anticipation!

Meet Cooper! 
It didn't take Jenny long to think of the perfect
name for her new pup!
She just had to recover from the "shock" first!

Cooper the day we picked him up snuggling on my lap.

Cooper and my kitty Pinot hit it off immediately. 
Truly, best friends!  They crawled in the crate together and
I couldn't resist shutting the door and snapping a pic.  Too cute! 

A snapshot of the chaotic in my
life over those 7 days!  Constant Play!  Ahhh!!

Two doodles. Best buds. 
Cooper mimicked everything Miles did!

Finally, some peace!

Snuggling!

Cooper visited Grandma in the nursing home
on Christmas Eve.  Precious.

Without a doubt, this will be a Christmas that Jenny will remember forever.  What's your most memorable Christmas? 

Puppy love!

MSF

Go2 Green Smoothie

Since the detox, I have been focusing on eating more raw, and eating organic as much as possible - on top of my clean eating foundation, of course! Making smoothies and juicing have been huge contributors to my success.  I absolutely love how rapidly I have been flying through organic kale, spinach, and celery - so much raw consumption lately! 
I have SO many new obsessions - amazing how much I have discovered in such a short period of time.  One of them is green smoothies.  I have been drinking a green smoothie once or twice a day and feel absolutely amazing.  Extra amazing!  I've also kicked the coffee - all caffeine for that matter - and replaced my morning cup of joe with 12 to 16 ounces of fresh pressed organic celery and apple juice...I will dive into all of that later in the week. I think that's what drives my passion for health and clean eating --- each baby step in the right direction leads me to feeling that much stronger, inside and out! 

I have learned when it comes to green smoothies, there is endless possibilities - truly! I have named this concoction Go2 Green Smoothie - as it's my ultimate favorite go-to smoothie to-date! 

Ingredients
2 - 3 Handfuls of Organic Kale
2 - 3 Handfuls of Organic Spinach
1 - 2 Tbsp of Wild Bee Pollen - make sure you are not allergic first :)
1 Scoop of Natural Vanilla High Quality Powdered Protein Supplement
1 Cup of Organic Soy Milk
1/2 Cup Frozen Organic Blueberries

Directions
Place in blender and let the magic happen!  I love to serve in one my husband's frosted beer mugs!  Mmm so stinkin' good!

All the ingredients prior to blending...

In the Ninja - An early Christmas present from me - to me!
Love this beast! 

In Just Seconds...All Done :)

Nice and Green and Oh so Clean!

Keep it Clean!
Mrs. Skinny Fat

Healthy Holiday Eggnog

This year, I wanted to enjoy a glass of eggnog while decorating the tree without the tinge of guilt. I was skeptical of all the "healthy" versions at the store, so I went on a mission to find a recipe to manipulate clean, and hope for a positive outcome.  Lucky for me while I was on the hunt I discovered that someone already did the dirty work!  That's right, I found a clean eating eggnog recipe online from a fellow blogger, gave it a try, and learned that it was 10x better than the stuff from a jug!

Thank you Tiffany McCauley of The Gracious Pantry for this awesome recipe.  It was so easy!

Clean Eating Eggnog

Ingredients
2 cups soy milk (options: low-fat milk, unsweetened rice milk or hazelnut milk) - I used organic soy - plain
3 egg whites
1/3 cup honey (options: agave works well here too) - I used raw honey
1 tsp. vanilla
1/2 tsp. nutmeg
1/2 tsp. cinnamon + extra to sprinkle on top - I used a cinnamon stick to serve

Directions
Step 1 – Place all ingredients in a blender and blend for about 2-3 minutes.

Step 2 – Pour the eggnog into a pot and warm over medium-low heat for 15 minutes to cook the egg. You want this to get hot, but you do NOT want to boil it. Towards the end, it will want to simmer. Whisk constantly to avoid it.  - I found "low" heat works well using a gas stove.

Step 3 – Remove from heat and set the pot in the fridge when it’s cooled enough to do so. Chill overnight. - I only had 5 hours, it chilled just fine.

Step 4 – If you made this with the exact listed ingredients (no substitutions), you will see that when it’s cold, it becomes very thick. Blend with a whisk.

Step 5 – If you find that it’s far too thick, simply add a bit more milk until you reach the consistency you enjoy.  I added lots more soy milk to get it to a much thinner consistency.

Step 6 – Pour into cups and sprinkle with cinnamon.

Yum - Enjoy! I sure did :)

Keep it Clean
Mrs. Skinny Fat