Gym vs. ME!

The gym was rough today. However, I had to continue to tell myself, "I am not going to quit, I'm not going to give up, just a few more reps and I can rest." I pulled through with MUCH convincing on my part and did it! ALL OF ME didn't want to work out... Not today, not at all... I can't explain why, but I just didn't want to. However, once I pulled through I felt like a rockstar! Next time you are undeniably not into your workout and want to run out of the gym, DON'T! Talk yourself through it. Tell yourself you can finish your set, your reps, your workout. Tell yourself you are going to feel so good about completing your set, your reps, your workout. YOU ARE IN CHARGE and YOU WILL FINISH* because you can, because YOU HAVE! It might take you longer, but just do it! ;)

*If you are feeling dizziness, shortness of breath, that's cause for stopping... obviously, DO NOT continue.

My Facebook Page

Check out this link:
http://www.facebook.com/pages/Clean-Eating-Cort/368019449880823

January 31, 2012

TODAY IS THE DAY! No excuses! Your workout and clean eating regimen are YOURS TO OWN. Take responsibility and fight for yourself and your right to be happy and healthy.

TIP FOR TODAY: Add cinnamon to your diet! Try sprinkling it on your oatmeal, your coffee, yogurt, protein shake, cottage cheese, protein pancakes, squashes... It can help your body to metabolize sugars in food up to 20 TIMES FASTER than without.

http://www.facebook.com/?ref=logo#!/pages/Clean-Eating-Cort/368019449880823

 

 

 

Food for a Good Mood

We all feel lousy from time to time due to our mood.  We all have fluctuating moods from time to time.  Some of us feel cranky, others feel elated, then there are some who feel sad and down in the dumps!  I have had the lovely pleasure of experiencing ALL those moods often enough to research food and mood.  My research has lead to me to believe that there are some wonderful mood boosting benefits to eating good mood foods... and ALL encompass a clean eating lifestyle.  So, here we go briefly...

Foods that boost your mood are foods that boost your serotonin levels.  Serotonin is a chemical naturally found in our brains and body that regulate happiness (YAY!) and concentration.  Messing with these levels can have a profound effect on your mood, ability to sleep, ability to concentrate, your appetite, your memory, muscle function, and heart maintenance.  See how important it is to maintain these appropriate levels of serotonin?  You can do that by eating certain foods such as: 

- Bananas
- Pineapple
- Dark Chocolate (Mmm... I LOVE MY DARK CHOCOLATE!)
- Spinach
- Tofu
- Cottage Cheese
- Asparagus
- Sunflower Seeds
- Salmon
- Turkey

So, be sure to incorporate more of these mood boosting foods into your diet.  I will be posting recipes during this week that will coincide with this post, so keep your eyes peeled.  Even if you don't like some of these foods, remain open minded and try them again... just so you can say without conviction that you are not a fan.  Haha! 

Times Have Changed!

Yes, times have changed.  It's a concept that is not that hard to grasp.  However, do we eat like times have changed?  Some of us have changed our ways, some of us are still eating like we did when Mom and Pops were cooking our meals.  I am 31 years old.  My parents are only 22 years older than I.  When I was growing up I remember eating a meal that was proportioned like this:  Protein being the center piece, a pasta or rice side dish being the second of importance, and a vegetable as the third on the dish; having the littlest portion of all. 

I was preparing dinner tonight when I noticed I do not have the same "idea" of dinner as my parents do.  I was looking at my vegetables that I prepped thinking, "Goodness, will that be enough?"  What prompted me to think that was I EAT A LOT OF VEGGIES in comparison to my protein at dinner.  And, I believe times have changed from when I was a child and that this new proportions for dinner is NOW the new way of eating.  My basic advice, EAT MORE VEGGIES!  Let the veggies be your center piece!

Eating large, heaping portions of meat or chicken doesn't seem to be the priority for me any longer.  I have noticed this amongst other people, too.  Further research reveals even our food pyramid is looking different from when I was a kid... OF COURSE, because times have changed! 

Out with the oversized portion of meatloaf and in with the over abundance of fresh cooked veggies!  I am not dissing my parents or others way of eating, I just feel this is the healthier sign of times... and a necessary component to living longer and healthier.  Nothing wrong with meatloaf, but it shouldn't be your center piece of your plate. 

Have any of you had a similar experience growing up?  Was your dinners similar to mine; big portions of meat and a pasta/rice side dish, accompanied by a veggie?  Let me know! 

Creamy Tomato Bisque

This recipe is quick, simple, and CLEAN!  I love clean eating!  It takes about 35 minutes with prep time to cook and serve.  Great for dinner parties or just a party of one!  Leftovers are fantastic with this soup!  Add fresh cilantro, fresh green onions, and whole kernel corn for a Southwest kick!  Or some Parmesan cheese with a rosemary buttered crostini.  The possibilities can be endless!!!  Now, the recipe:

2 garlic gloves, minced
2 Tbsp. butter, unsalted
2 Tbsp. all-purpose wheat flour
4 Cups low-sodium (NO MSG) chicken broth
1 can organic tomato paste
1/4 tsp cayenne pepper
1/4 tsp crushed red pepper (optional, but delicious!!! I'm just saying!!!)
1/2 Cup half and half cream
1/2 Cup low-fat milk
Salt and pepper to taste

In a medium to large sauce pan, saute garlic in the butter (careful not to burn the garlic, as burnt garlic is horrid and bitter).  Stir in flour SLOWLY until well-blended; add chicken broth.  Stir in tomato paste, cayenne pepper, crushed red pepper, salt and pepper until well blended.  Bring to a nice rolling boil for two minutes or until the soup is slightly reduced. Reduce heat to and SLOWLY stir in the cream and milk.  Let simmer for 3-5 minutes.  Add salt and pepper to taste, if not enough.

This soup is very healthy!  And, here is why:  Tomatoes are a "superfood" (foods loaded with nutritional elements).  Tomatoes contain a potent phytochemical called lycopene which prevent free radicals from damaging joints, muscles, and brain cells.  When cooked, the body can better absorb lycopenes amazing antioxidant properties.  Even ketchup is a good source of lycopene.  But, tomatoes are not the only nutritionally rich ingredient.

Cayenne pepper has been proven to improve circulation, rebuild blood cells, lower cholesterol, emulsify triglycerides, remove toxins from the bloodstream, and improve overall heart health, according to cayennepepper.info.  Not only that, but research has begun to validate research that cayenne pepper can help stop heart attacks, nourish the heart with vital nutrients, remove plaque from the arteries, help rebuild flesh destroyed or harmed by frostbite, heal hemorrhoids, re-build stomach tissue, heal stomach ulcers,  and fortify your overall health. 

So why not brew up a batch of fantastic tasting, good for you Creamy Tomato Bisque!  Hopefully, you'll enjoy it and it's health benefits as much as I do!  Cheers!

Cheers To A New Year!

I am BACK!  I have been missing in action, but I am back.  My New Year's resolution is consistently blog and to provide my readers with insight, advice, laughter, happiness, motivation, inspiration... and whatever else I can bring to the table.

I was quite busy in the last few months, finishing up Fall quarter of school; it's moving fast and I shall obtain my A.S. in Nutritional Science by this time next year.  I am super excited to be taking a LARGE leap forward with my education and career.  Thus, educating my readers and providing them with knowledge, hope, insight, intellect, etc.

This NEW YEAR has begun a little rocky for me.  However, I am determined to turn it around.  First things first!   Let's start blogging... Today's topic: YOUR HEALTH.  You need to be aware of your health.  Each year, millions of Americans make the "get healthy" or "lose weight" resolution; that's about 45% of the population.  How many of those people actually succeed?  According to proactivechange.com, after six months only 46% of people maintain their resolution to get healthy. That number is cut in more than half by a year!

People tend to think of resolutions as fail or succeed... break or keep... do or don't.  This is called "black or white thinking."  With this mindset, you are bound either fully succeed or completely fail.  For example, you are on a diet and are forbidden to eat refined sugar.  You eat a bite of tiramisu for dessert; you've ruined your diet or so you think.  The train of thought is that if you ate that one bite or one small cookie or a spoonful of ice cream that you just ruined your resolution/diet so might as well just keep eating the rest of that tiramisu or finish that box of cookies or carton of ice cream.  DON'T!  Stop rrrrrright there! 

You didn't ruin anything!  You didn't fall off the wagon and you certainly didn't just give up all the hard work for the last few days or couple weeks!  Move forward.  Use that little mistake as your learning curve!  How did you feel after eating the "no-no" food?  Did you feel better about yourself?  Guilty?  Mad?  Happy?  Most likely you were mad at yourself for giving into temptation.  Channel that anger into positive steps forward.  Next time dessert stares you straight in the face, remember the feelings you had after you took that bite last time.  Easier said than done... I know.  But, you are the almighty and powerful self that will not be brought done by peer pressure or lack of discipline!  You WILL NOT let anything break your promise to yourself... your resolution... and by the way, minor set backs will occur.  So, get over it and move forward.  Otherwise, you have created a snowball effect and will never be able to accomplish what you originally set out to do: to get healthy!

Oh, by the way... What is your reason for losing weight?  What steps are you going to take to accomplish this?  If you don't have answers, I can help!  As of lately, I have been keeping a journal to help track my progress, see where I need to improve, and to help identify the aspects of my health that work for me.  Yep, that's right!  Bust out that spiral bound notebook or laptop and start putting down in words what you are trying to achieve.  You will be MORE likely to stick to your plan when it's staring you in the face on paper or screen. 

For some, it goes beyond this.  Some simply just don't know where to start.  Start simple, start slow, START NOW!  You can't keep putting off today until tomorrow... It's a never ending cycle.  Start now by simply doing five minutes of jumping jacks!  Throwing away your processed foods and stocking up on clean foods (I will explain that shortly).  Walk around the block after dinner, skip dessert, drink more water.  Simple steps to jump start are great ways to well, uh, START!

Clean foods you may ask... What the heck are clean foods?  Clean foods are foods in their most natural and pure state; NO processed foods, NO refined sugars.  White bread = not a clean food.  White rice = not a clean food.  Cookies = definitely not a clean food.  Clean foods are vegetables, fruits, whole grains, lean proteins, low-fat dairy products.  They are only clean if not smothering in fatty sauces, dressings, spreads, etc.  Eating clean is fun and simple!  One of the best ways to keep healthy and fit.  For more info got to Tosca Reno's website:  eatcleandiet.com

Now, get ready for this year by sticking to your health regiment and following a few suggestions I have mentioned.  Have a plan and write it out, journal about your journey (food and fitness), don't get discouraged, keep your eye on the prize, and start now!!!

I'll be back to post some clean eating recipes I have created... all today, too!!!  CHEERS TO A NEW YEAR!