Showing posts with label diet. Show all posts
Showing posts with label diet. Show all posts

Sharing 20 of YOUR Tips for Healthy Eating

>> Tuesday, February 5, 2019

I'm getting a slow start to 2019 with regard to health and fitness goals. And if you've read here for a while, you know that I often struggle with healthy eating (despite loving healthy food!). I get caught up in my hobby of baking and end up in a cycle of homemade sweets, bread, and -- now -- sourdough bread. I don't want to give up on baking entirely, but I do need to find a way to get back to healthier eating. Not so much for the number on the scale . . . but because I just feel so full and sluggish.

Here are the tips you guys sent me yesterday. My criteria was that I don't want to go all or nothing when it comes to food. I don't want to label foods "good" or "bad" . . . and I want to continue doing some of my baking. You guys delivered some great tips, and here are the 20 that were most shared.



Start the day with a huge glass of water

Resist eating sugar -- even fruit sugar -- at breakfast

Read the book Intuitive Eating

Eat way more protein

Skip alcohol for a while

Choose one meal to focus on and go from there

Only bake bread + desserts on weekends

Drink more water throughout the day, especially before meals

Prep meals on weekends for the whole week

Pack lunch the night before to resist daytime snacking

Stop buying all processed foods

Eat meals on smaller plates

Split lunch up to avoid crashing mid-afternoon

Fill half your dinner plate with vegetables

Roast a large pan of veggies and refrigerate for easy grabbing

Stop eating at 7PM and don't eat again till 7AM

Try sweet potatoes + other whole carbs vs. bread

Eat more healthy fats

Choose fruits that are lower glycemic (cherries, apples, etc.)

Even if it's hard, stick with it for 21 days to make a habit


THANK YOU for all your advice. 

If you, too, are struggling, I hope these tips are helpful to you. I'm sure many of you are in the same place I am . . . we KNOW what to do, it's just a matter of actually getting back into the rhythm. I'm going to check back with you all in 21 days to see how things are going. My main goal is to get in more protein, drink WAY more water, and fill most meals with vegetables. 

(But I also hope to expand my sourdough baking skills this month. I'll just try saving that activity for weekends only. Also: Image source.)

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My Major Parenting Decisions, Explained

>> Wednesday, April 25, 2018

People are nosey by nature. And I'm an open book. I get so many DMs about different lifestyle and parenting choices we've made with people asking why we do it that way, how it works for us, etc. Usually it's people who are mulling over their own decisions and looking to gather info. So, I figured I'd post some thoughts on the questions I get the most frequently. This is just what works for us as a family. It's not what I think everyone should do by any means.



Our kids are vegetarian and always have been.


So many of you asked me yesterday about why our family is vegetarian and if our kids still are or if they're ever eaten meat, etc. Lots of variations on the general theme. I've written about it in the past, but -- in short -- I decided to stop eating meat when I was 13. I never liked meat, so it was purely a dietary preference thing. I haven't eaten meat since and I was vegan for several years in college and different spurts in my twenties. For me, being a lacto-ovo vegetarian works best, which means I eat milk and cheese and eggs, etc. Stephen has been a vegetarian since college, when he actually started as a vegan. He has been vegetarian ever since, but has dabbled in eating fish on occasion. Usually when we're on vacation at the ocean and it is freshly caught that day locally.

We didn't sit down and have a big talk about whether or not our kids would eat meat. It was just this understanding that we have lived a vegetarian lifestyle and eaten primarily vegan and vegetarian foods for a big chunk of our lives. Our kids would follow suit. Ada has had fish but doesn't like it. We feed both girls a lacto-ovo diet because it's what we eat as a family. Neither kid has ever eaten meat. Ada is actually quite opposed. She's getting to the age where she's asking a lot of questions and feels a lot of pride in being a vegetarian.

Now our decision to live this way spans beyond dietary preference. We do appreciate the animal rights, environmental impact, and health benefits of eating this way. It's also cheaper, which is a bonus. This isn't to say I'm forbidding our kids from eating meat, but I do not think I would ever prepare it in the home. But we'll cross that bridge as we come to it. So far, most people in our lives just know we are vegetarian, and it hasn't been an issue. We write it on forms for school and summer camps, and -- just like allergies, etc. -- it's been catered to without any issues.


I have never planned to homeschool.


Don't get me wrong, the idea of homeschooling is very intriguing to me. I love the idea of guiding my kids along their path of learning and allowing a more flexible and, at times, more enriching environment for them to grow their brains and learn about the world. I just think I can do this in addition to a quality public school education.

There is this inherent privilege, though, that comes with being able to homeschool. I feel like it isn't brought up too much. Like, I just know I cannot fully commit to a full course of homeschooling grades K through 12 for my children because -- while I'm not working tons of hours right now -- I know I will want to return to more full-time work in the future. This isn't just for me . . . it's practical for our family that I not leave the workforce for that long. I do work from home now, but I'm hoping to expand on those hours after all my kids are school age.

I can totally geek out when I look at different homeschool curriculums. I love the creativity and space that it allows. The flexibility with scheduling, etc. But honestly, my husband is a public school teacher. For this reason, I do support public education. We moved specifically to a school district that is consistently ranked in the top two in the area (Stephen's school is the other top). Plus, the flexibility is nice . . . but we wouldn't be traveling throughout the year since Stephen's job doesn't allow for time off.

Instead, we try to use our summers to get those less-traditional opportunities. I am hoping whatever job I choose in the future will allow for flexibility in the summers so we can enjoy this time as a family.


I will continue to stay at home/work from home.


Yes. Money. It's not the smartest financial thing, perhaps, for me to be at home with part-time hours. Stephen and I both feel strongly that me being home is important. I see working moms totally rocking their situations, and there are times when I look longingly at the structure their days permit. When my kid is screaming and skipping naps, I wonder what it might be like to be at lunch in my old office in peace and quiet. But I know that working moms deal with so much too, like astronomical daycare costs and feelings of guilt, etc.

It's like a no-win situation. Stephen coaches two sports, which I complain about, but it gives our yearly income a nice boost. Now that we're getting close to paying off student loans and other debts . . . we have more wiggle room. This isn't to say I'm comfortably living large over here. I'll do an updated budget post soon. I cherish this time I get to spend with my kids. I surely complain at times, but I think we all do from time to time.

I do plan to either expand freelancing hours to more full-time or to go back to a FT or PT real-life job when my kids are all in school. But, as I mentioned earlier, I'd like to have a schedule that allows me to enjoy lots of time in the summer with my family.


I cloth diapered, then didn't, but might again.

Several of you have asked if I plan to cloth diaper baby number three. I had plans to do it with Eloise. I did it for nearly a year and a half with Ada. But I got sucked in by the convenience of Aldi diapers. They have worked wonderfully for us, and they don't cost terribly too much. But along the way I have felt guilty tossing out so much trash. Like, really guilty at times. And I look at our budget and how I may need to step back on my freelancing hours . . . cloth may be in our future.

I do have an impressive stash that would work well for the new baby. I think I'll write more about this in a baby-related post. To summarize, I support cloth diapering. But I don't understand people who rave about it. It's poop and pee that you have to get up close and personal with. As much as supporters say it's awesome . . . it isn't, like, FUN. So for me, it would be more out of my feelings of environmental responsibility and money. I wouldn't be giddy about it.


I breastfeed. But it's complicated.

I do also plan to breastfeeding this next baby if I'm lucky. I breastfed Ada for nearly 18 months and I breastfed Eloise to age one. With Eloise, I had lot of difficulty because I felt over-touched a lot. Getting used to the demands after years of independence was hard for me. I have no romantic notions that it will be different this time. But, as mentioned above, to save money I know I will need to fully commit.

That said, I feel better prepared this time around for the challenges I may face. I will try to have a plan in place to make sure I don't get too overwhelmed. This may mean pumping more bottles and trying bottles sooner. This may mean occasional supplementation with formula, which did NOT impact our relationship or my supply whatsoever.

In the end, breastfeeding is a very personal choice. And I feel fed is best. I have absolutely no judgement for women who do purely formula, as I was brought up that way. And I have no judgement for women who allow their kids full access to their boobs at all times. I am a more baby-led, but also mom-allowed breastfeeding. I know that doesn't make sense. But scheduling feeds as soon as we're able helps me with my sanity.

I guess more on this will come in another post as well.


We don't bed-share.

While I love the idea and understand the practicality of bed-sharing, it's not for me. I explained this a bit on Instastories a couple weeks ago. While I do room-in with my babies for up to six months (yay reflux scares!) . . . putting my babies in my bed scares the crap out of me, especially in the beginning. I've experienced sleep paralysis and other weird issues that make me truly feel it isn't safe . . . FOR ME. I don't judge, though, because there were a couple times when Ada was small when it worked out very well to get through a tough night.

But I don't plan to bed-share with our new baby. She will sleep next to the bed in a Pack 'n Play (my neighbor was so kind to give me hers with a bassinet attachment!).


We're having three kids. A "larger" family.

I talk a lot about saving money. So some people -- family included -- have asked why we would add another child to our family is money is a concern. That's complicated. And it's hard to fully explain. First of all, family size is another highly personal issue, despite how visible it is to society. People are always going to comment. But when thought long and hard over whether or not adding a third would be good in our case.

When we were going through infertility and recurrent pregnancy loss, our ideas of being a family of five really solidified. We realized that we value the people in our lives more than the things. We may not be jetting off to Disney world. We may not have a fancy van with heated seats, automatic doors, etc. (I've been lusting over these lately!). We may just be camping and living on the simple things in life. But we felt strongly that if we didn't go for number three, we'd regret it.

And that's OK. College is a question some have specifically asked about. This is a HUGE topic, so I'm going to gloss over our thoughts. I do not feel that it is my responsibility as a parent to pay for full college for all my children. I feel it is my responsibility to help my children find their path in life. I'd like them to at least go to community college . . . but I am not going to teach them that a four-year school is THE PATH, as we were taught. My parents generously paid for half my education. I worked and got loans for the rest. And I shouldn't have gone to a private, out-of-state school. It's my responsibility to help guide my kids to better choices that will be good for their education and financial futures.

That said, we truly value education, so we will help our kids with whatever they choose to do.


We let our kids watch television. Sometimes lots of it.

Eloise is watching Sesame Street as I type this blog post. As a work-from-home mom, I have utilized television with both my girls to get things done. I am also very present with them and play with them many hours each day. We spend lots of time outdoors. We go to museums and play centers. But television -- in my humble opinion -- is totally fine.


I don't coach learning at home.

This is getting rather long.  So I'll go over one last topic. Many have asked what I'm doing to teach Eloise things at home. And the answer to this is "nothing specific". With Ada, I definitely went out of my way to be like: "Look at the blue ball. Blue. Can you say blue? Where's the blue ball?" You get the point. Anyway, some of this is OK. And when it arises naturally, sure -- I do it. But I don't work in coaching the alphabet, shapes, etc. throughout the day. Granted Eloise is still young. But I'm in the camp that play gets a lot of this stuff into the mix naturally (we also read lots of books).

So, with Eloise and this future baby girl, I am taking a more relaxed approach. A more learn-by-doing, don't fret the rest approach. I will be sending Eloise to preschool at age three. I may even enroll her in a short program next year for socialization, etc. But I truly feel like young children just need to be young children. We'll sing songs, we'll go out and explore the world, we'll do art projects . . . but we won't sit and do flash cards.

Phew. I feel very much open to judgement now, but I'm OK with that. We all do things the way we do them for a reason. So, it's all good.

* Image source is from Etsy. How cute is that? It's customizable. I may need to get one!

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Cold Turkey

>> Thursday, January 11, 2018

Along with engaging in a regular yoga practice, I have some other hefty goals in the new year. I think many of us want to clean up our act with eating. I go in waves, and January 1st is a good excuse to get back on track -- at least for as long as I can.

So, I cut out packaged foods along with white bread, refined sugar, and other "bad" stuff. In the holiday season, I was enjoying many feasts on takeout pizzas (we have way too many great places close by!) followed by marathon cookie dessert sessions. I was drinking lots of beer and wine, too. Ultimately, I gained a few pounds and -- worse yet -- kept waking up feeling hung-over . . . even when I wasn't drinking.

Oh, and I had no energy. Blah. Not so good when you get up most days at 5AM to work. So, when the ball dropped, I put down my beer-cheese fondue and picked up a tall glass of water. I've been trying to drink between 80 and 100 ounces of water daily ever since, and it's made a tremendous difference in how I feel. I just feel . . . awake. I've totally stopped drinking alcohol as I infuse myself with hydration. This sounds intense, but I had seriously forgotten how to drink water and was using other beverages in its place. I estimate I was maybe only actively taking in 32 ounces a day.


With food, we've been cooking all our meals at home. Saving money, too! Again, I go in phases with all of this -- with my energy and enthusiasm. But I truly know cooking everything from scratch is ideal and not always achievable even with good planning. While I don't eat many packaged foods, random things come into the house (cookies, other treats) . . . so I've banished those for the time being (aside from some organic granola bars from Aldi for Ada's lunches).

I've been cooking out of the How Not to Die Cookbook by Michael Greger. This isn't a sponsored review or anything. I just want to mention it. Full disclosure is that I haven't read the book. I just happened to see the book at Barnes and Noble, leafed through it, and I realized we often have a lot of the ingredients in the recipes. Cauliflower, turmeric, miso paste, beans, greens, mushrooms, oats, etc. The plant-based recipes all use similar ingredients in different ways to make tasty things.

I also like the emphasis on not adding salt to recipes. I had gotten a little heavy-handed with my salt, so it's a good practice to lighten up.

My favorite recipes so far are:
  • Summertime oatmeal (pg. 12)
  • Cheesy kale crisps (pg. 42)
  • Smoky roasted chickpeas (pg. 44)
  • Black bean burgers (pg. 88)
  • Braised tempeh & bok choy with ginger sauce (pg. 128)
  • Mac and "cheese" (pg. 143)
These are just the recipes I've had time to make since getting the book less than two weeks ago. Again, they all make use of similar ingredients and spices, which I love. They're mostly easy and fast, too. I may look at the library to read the How Not to Die book. It's all about certain foods that are scientifically proven to prevent and reverse disease. As a health/medical writer, I truly believe in the power of food to heal our bodies.

It's easier in theory than practice sometimes, though.

Have any of you read this book?

Other books I've been cooking from or plan to soon:
Sad to say, but it feels like I've gone into eating pretty much only whole foods cold turkey. Meaning, it's been tough. I should just be eating this way by default. It's been hard, but I think I'm finally turning a corner and really embracing it. I feel so much better. I just need to capture a clear mental picture of this feeling because it's so good. Clear-mind, energy, balance, etc.

What I've learned in the years of my cycles of eating is that bread is my gateway drug of choice. I LOVE BREAD. I love baking bread. But once I start doing too much of it, it's a crazy landslide back into cookies and other desserts. In no time, I'm basically eating M&Ms off the street. I'm continually searching to find better balance.

I'd love to hear what eating goals you have right now. I'm also trying to get in more protein. That's a tricky one for me, but I'm off to blend a protein green smoothie.

Happy Thursday!

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Staying Home Killed My Diet

>> Wednesday, January 3, 2018

When I decided to work from home/stay home, I thought that my eating and drinking would get much healthier. I'd have a whole kitchen of whole foods readily available to me. An oven and many other useful appliances to cook up anything my heart could desire.

The thing is, it's been quite the opposite experience. Being around ALL the food has meant that I eat ALL the food. Even when I plan ahead and have meals ready in the fridge to grab, the snack-attacks set in or I find time to make up different cravings.


When I worked my last office job, I was so incredibly regimented. (Check out Staying Healthy While Working Full Time). Sure, I'd have missteps. I worked on a college campus, after all. I could jaunt down to the food court and get random bagels or cookies at the different coffee shops spread about. But I pretty much did OK (Here's what I'd eat in a typical day). I stuck to eating oatmeal for breakfast (above) and would almost always pack something sensible for lunch (microwave sweet potatoes!). I had a snack drawer and a lot of discipline. My meals were portioned. When I was done eating, I was done eating.

So, why can't I rock this awesome at-home situation? I don't know. Stress from being home with a non-verbal toddler who skips naps and has crazy tantrums gets the best of me on many occasions. And when I have a pressing deadline to meet? Shoveling crap into my mouth always seems to help me power through. Boredom and isolation are other factors. While I love being home, it does get lonely, especially this time of year when I'm not as apt to go out and about. 

As I do most years, I'm trying to start fresh. Trying to approach my situation from a new angle. I got a new cookbook I'll share about soon. I've been mixing together overnight oats (which I don't really love -- but I've been trying new recipes) for more automatic breakfasts. I'm focusing on protein for lunch, even if it means downing a Kodiak Cake waffle with peanut butter.

I've also been wow-ing the family with different dinners. (We'd been in the same rotation for years, including pumpkin chili, veggie quesadillas, breakfast for dinner, veggie burgers, and homemade pizza. You can search these recipes on the blog if you'd like to try them. We've had enough of them, though.)

So, stay tuned for more about how I'm mixing things up. I'm only on day three so far. But the new year is always such a good excuse to keep the motivation going a bit longer. We shall see.

I'd love to know what food goals you have cooked up for 2018! Any recipes to share?

Related:


Simple vegetarian recipes for newbies
15 recipe-lite vegetarian meals to the rescue
Our weekly meals + cost
Shopping for all things Aldi
Our recipes
Posts from my last office job
What I eat in a day, 2010

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The ROAD + Opening Up About Food

>> Wednesday, May 10, 2017

For quite some time, I have been spinning my wheels on the blog. I haven't had a direction. I get compelled to share one thought or another idea. But nothing every stays cohesive like back in the good old days. I also haven't shared much in the way of recipes -- at least not consistently, which is what a lot of you came here for in the first place.


Well, today I wanted to open up and share with you about all things food. You know I struggle with sugar. You know I eat lots of desserts and breads and all those "bad" things. In the last several years, it's been worse than ever. That's why I probably haven't shared much. I don't cook as much as I used to. And what I eat is almost embarrassing at times. I hate making excuses. Still, going through what we went through to get and stay pregnant with Eloise took a toll on my mental and physical health in many ways.

For starters, I am struggling to get back into the running shape I was once in . . . not just from pregnancy, but from all the miscarriages and time off I had to take during TTC. My mileage and pace steadily declined, and I'm fine with the reason. She's almost one, and I'm forever thankful for her. But it's SO hard and quite humbling getting back. It makes me less excited to run. It feels like a chore despite how much I love it. I also just lack energy to exercise from my poor diet.

Along with exercise woes, I became a sugar monster beyond my wildest dreams nightmares. I fully admit I used food to cope with my emotions (especially when you can't use alcohol during countless two week waits, amIright?) and haven't looked back until very recently. I tried Weight Watchers earlier this year with some success, but I haven't shared much because it didn't stick. I wasn't mentally ready to clean up my act.


Something about the weather (silly) and -- more -- the passage of time has inspired me to do better. For myself, yes. But with Mother's Day on the horizon, a lot of this has to do with my kids. I look at them and realize that I can do better for them. I want to be around for a long time. I know I don't have total control over it, but I do have control over some aspects of my health. I want to have energy for them. I want to be in a better mood. I want to feel my best. I want them to have good relationships with food, too.

Stephen eats really well. Like, he should have a food blog. You guys would love it. Each night, he bolts through the kitchen in just 10 minutes and makes the most amazing overnight oats, salads, and other healthy eats to take work. He's in the peak of health, and it's quite inspiring. And -- at times -- it can be discouraging to me. Why? I, on the other hand, usually nosh on bread, leftover toaster waffles, candy or desserts, and anything else carb or cheese related during the day. I've barely been cooking. I miss cooking. I miss feeling healthy. I took a look at myself the other day (figuratively) and said out loud:

WHAT has HAPPENED to you?

It was like a swift slap in the face.
Something woke me up.

This isn't my introduction to starting up some program like Beach Body. I'm not going to say I'm going to start replacing my meals with protein smoothies. I have nothing to sell. I'm not doing the Whole30. I'm not going gluten-free. I'm not going vegan. I'm not making any sweeping change to my diet, in fact. You see, I've decided to start small, and I want my blog my way through it for motivation.

I plan to eat Raw Once A Day.


That's where ROAD comes from. I need to eat more raw foods -- veggies, specifically. I hate salads, though. So, I'm on a mission to eat a raw meal just o.n.c.e a day that satisfies and excites me. Salads to fall in love with salads. But there are so many other raw things that can be good. I feel so amazing after eating this way . . . but I know I like my cooked fare, too. So, once a day seems like a great place to start.

I'm sure many of you are like "what's the big deal? I do this anyway!" Eat like an adult, already! And good for you. Right now, this seems like an epic change for me. I'm excited for it. I am hoping eating raw once a day will help inform my other food choices throughout the day, week, month. I am hoping it will shift my mindset a bit. Shake it up.

So, for the time being I'm planning to start sharing three posts a week (REALLY!). Quickie meals that you can make. Raw foods. Easy and hopefully inexpensive ingredients. Maybe many that you can find at Aldi. I'd like to start food blogging again, along with my regular writings, and I feel like taking charge of my health is a wonderful way to get inspired and start. I'll have my first recipe posted for you tomorrow. Spoiler -- it's on Instagram today if you cannot wait!

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Happy is Within Reach

>> Thursday, April 27, 2017

I got a few things at Wegmans yesterday to tide us over until our next monthly grocery shopping trip. The lines were long for some reason, so I decided to read some headlines on the magazines at the checkouts.

And then I saw this gem:


Of course, I was immediately reminded of the High School Skinny post I did a long time ago.

Drop 43 pounds by Memorial Day? The date on the magazine says May 3.
Belly fat goes first? I didn't think you could target weight-loss.
81 percent fewer cravings in just 48 hours? How was that determined?
Reprogram your metabolism. Uh, huh.
And -- my favorite -- HAPPY IS WITHIN REACH
You know, just randomly thrown in.
Along with SLIM A DOUBLE CHIN


First off, how can anyone, save Biggest Loser contestants (and you know how I feel about that show!), lose 43 pounds in a month? Second, I totally see how this appeals to people. There's so much promise on this page. It makes life seem so simple. Your weight is keeping you down. Making you sad. Making you feel ugly inside and out. See those beautiful movie stars? Well, they sneak charcoal into their smoothies. If you do X, Y, and Z . . . not only will you lose weight, you'll lose LOTS of it and FAST.


Only, I'm sure nobody gets enough close to reaching what these things promise. It got me thinking: How are these publications still on the shelves? Who is buying this crap? My first exposure to these crash and fad diet magazines was in high school when my boyfriend's mother tried the cabbage soup diet. That was nearly 20 years ago, and I know they've been around longer than that.

* * * * * * * *

So many thoughts. All the thoughts. Which brings me to an update on my own weight. I am "stuck" at 145 pounds. No matter what I do. Weight Watchers certainly helped me clean up my act nutritionally, and I thank it for that. But I've decided not to continue my membership for the time being. There's more going on besides what I eat. I am almost certain I won't lose any more until I wean, and that's cool with me, albeit somewhat annoying.

In the meantime, I'm staying active. Wearing my Garmin VivoSmart, and it's working out great. I got 14,000 steps yesterday. I always go back and forth on wearing it all day, and then I realize when I wear it that I truly do feel more motivated to take a quickie walk or just do something to get my body in motion.

I may not lose 43 pounds this month (what a weirdly specific number, no?) . . . but that's not what health and, yeah, HAPPINESS is about. I will admit that I probably think about these matters more than I'd like. But even I understand that happiness isn't achieved in reaching a number on the scale. That's so much deeper. And shame on people who put out a message that says otherwise -- and profit from it, no less.

Rant over! Happy Thursday!

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How to // Roast Frozen Veggies

>> Thursday, October 6, 2016

My sister-in-law is like the fittest, healthiest person I know. (She's also a Pilates instructor in LA -- so you know she's got some street cred!) We had a brief chat yesterday about health and stuff, and she really inspired me to get my act together.

I have this vision of myself that's sort of, well, incredibly outdated. I was in my twenties, running marathons, lifting weights, and eating clean basically all the time.


Fast forward a good six years later? I have two awesome girls, I still keep at the running, and my diet just never recovered. Overall, I do pretty well keeping active and incorporating good foods into my routine. But also overall, I have a lot I could improve upon that would make me feel a whole lot better.

I exercise like crazy because I love to move. I love running slow and long, fast and short, doing intervals, etc. I try to run 4-5 days a week. Usually 3-5 miles and then a long run. The one area I've neglected for so long is strength. I'm making up for it now with my kettlebell addiction. I have also started incorporating quick and intense workouts by Kayla Itsines into my routine. I try to do either these activities (or Barre3) 4 times a week.

Sometimes I get in a quality 30 minutes. Other times? The nap ends early and I get in a quick 10. But it's better than nothing and I think it's already helping my overall fitness. In other words: Exercise is covered.

The diet portion. Oh, man. Let's just say, I have gotten more than comfortable eating what I like, when I like, and as much as I like. Some of this is good. I don't like the idea of "bad" foods or having things off limits. And I need good sized portions to fuel workouts. That being said, I've needed to cool it with the carbs and sugar for a while. I need these things to support breastfeeding, but the lazy sleep-deprived mom in me just can't get my act together to cook and plan ahead so the healthier stuff can take over.

I mean, when I hear random people say they don't have time for exercise, I sort of definitely roll my eyes. We all have 10 minutes here and there throughout the day to do SOMEthing. Set the alarm earlier, carve out a quickie workout while watching TV, etc. Yet, here I am making a long list of excuses about not having time or motivation to eat well. Oh, the hypocrisy!

// ROAST THOSE FROZEN VEGGIES


I'm trying to do better. Right now, I'm loosely following the Tone It Up 31-day eating challenge. Mostly, I'm using their 5-a-day meal pattern and recipe suggestions to guide myself into better eating. One of the things I learned from these ladies is that you can make a "tray dinner" where you roast a bunch of veggies and a protein all at the same time for a quick and easy meal.

Guess what! I looked up on The Kitchn that you can even roast FROZEN veggies. This is a huge game-changer. It's completely transformed my lunchtime routine. (Make ahead the night before or make it in the moment -- whatever works for you.)


Here's how you do it:
  • Preheat your oven to 450 degrees F. 
  • Place a baking sheet inside that has a tablespoon or more oil on it to preheat.
  • Put on your frozen veggies when the oven is hot. Coat a bit in the oil.
  • Roast 30-45 minutes or so, until browned.
  • I like to add chickpeas or tofu to my mix and cook everything together.  
  • Oh, and I also don't stick to just traditional roasted veggies. I roast stir-fry mixes!
  • Then I like to drizzle on some Mirin, tamari, hot sauce, or whatever else makes sense.
Who's going to try this trick today!?

Also: Who has good protein powder recipes for energy balls, etc.? I tried one and, uh, it tastes like cardboard.

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Crazy Carb-Monster Me

>> Monday, August 22, 2016

I haven't written much about my diet post-baby. Holy hell, it's been bad. Like really, really bad by anyone's definitions. Permit me to just lay it out on the table for you . . . because admitting you have a problem is the first step. My name is Ashley, and since my second baby was born, I have been existing on mostly white bread, cookies, and all other forms of crap because I'm tried, stressed, and lazy. And eating this way is just making me feel more tired, stressed, and lazy.

Now that Eloise is almost 10 weeks old, I need to stop this craziness. I need to stop excusing my poor eating habits with the whole "but I'm breastfeeding" or whatever. You guys know that I struggle with sugar. I'd say over the last two years, I've struggled more than ever because I am an emotional eater and, well, my emotions have been put to the test over and over again.

As I've gotten older, these habits have gone from being unhealthy from a purely nutritional standpoint to worse. I'm just going to say it -- I'm at my highest weight ever. Yes, I "just" had a baby, but I was actually at my highest not-pregnant weight before I even got pregnant with Eloise. It's still a healthy weight for me, but now that I'm 10 pounds above that highest weight (which is almost 20 pounds over my before-Ada weight) . . . well, I'm starting to see the landslide effect.

I don't like to bring up matters of weight too much. And weight isn't the best indicator of health -- I know this. I've shared a few times that I had an eating disorder. I have healed from that experience for what's now been over 8 years (go me!). So, this isn't that rearing its ugly head. It's more that my metabolism is slower than ever now that I'm older. My eating habits still haven't changed despite knowing the "right" way to eat. And I plain need to stop using food as my coping mechanism. I'm 33 years old, for goodness' sake!

I am really fortunate to have access to healthy, wholesome foods. I am lucky that I enjoy cooking and creating recipes. I need to use these things to my advantage. So, I am. Of course I'd like to see the number on the scale creep lower, but that's not the whole goal. Yesterday I started what I am hoping is my last attempt at eating like an adult.

What does this mean to me?

  • It's not restricting. All things in moderation, right? I will still want to eat sourdough bread. (Just maybe a piece or two versus half a loaf.) I will still want to drink champagne and have cookies from time to time. And I definitely don't want to do calorie counting on the regular. 
  • It's not flavorless. I hate when I've tried dieting in the past and all the foods I make are bland and, well, the same thing a million times because I know that meal is "safe" or whatever. I want to enjoy cooking vibrant, flavorful meals. Food is one of life's pleasures, and healthy food can be really darned good. I need to remember that.
  • It's not obsessive. Because I've spent lots of years of my life obsessing over the things I put into my body. Even when I started "healthy" eating, it became this weird game of having to eat only "clean" foods or feeling awful about myself.

But, yeah. It means getting over my salad aversion or actually drinking a green smoothie again. Choosing to eat the carrots instead of reaching for the potato chips for crunch (which I've become obsessed with lately for some reason). Filling up on protein even when an egg doesn't sound as good as a slice of pizza or cookie.

My body craves so much so often, but I would like to re-train it to crave nutrition. I know it's worth it. It's just going to require foresight -- planning to make things convenient. I totally see why people gain weight once kids are in the picture. Life . . . is . . . exhausting. There's hardly time to shower, and I've started working again -- so, yeah. Planning!

Is anyone else at this point with their eating right now? I think many of us -- myself included -- tend to go on bouts of being really all about the healthy foods and then cycling back to eating poorly. I give myself some grace on this matter because, yes: I did just have a baby. And, yes: I've been through a lot and my emotions have been tested. But now I am able to get back into running and can do other things to help my mood and general wellbeing. The food has to stop being the crutch.

So, here's lunch from yesterday:


A good start! It was incredibly delicious, full of healthy fats and veggies, and it was exciting to eat. It didn't even take too much time to prepare. But it was more difficult than just grabbing last night's dessert and calling it lunch. We'll see how day two goes, but I hope to check in with you guys from time to time.

Happy Monday. To new beginnings!

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Going Dairy Free

>> Wednesday, July 13, 2016

I have always heard that no two children are the same. My two special snowflakes do seem to have some key similarities, though. For example, they were almost born at exactly the same gestational age. They both look more like my husband than they look like me. And it seems that they both suffer from the dreaded reflux as infants.

I took Eloise to the doctor yesterday because we're seen the kicking of the legs, the arching of the back, the spitting up, and the screaming. We tried to wait it out. A good number of babies spit. A good number of babies are fussy. But then the choking started. We cannot put her down even half an hour after eating. We've seen it all before.

Last night was particularly rough with the reflux. Though our pediatrician wanted us to start with probiotics (which we'll do as well), we are also picking up a prescription for the same medication that helped Ada. I was conflicted about using medicine on such a small babe all those years ago. But once she was on it, it was like night and day. Seriously.

cheese

The other thing I'm considering is going dairy free. I've read way too much to remember where I saw (maybe Kelly Mom?) that dairy is the only proven food that often gives breastfed babies reflux. I didn't cut anything out with Ada, but I figure it might be worth a try with Eloise. And as I type that, visions of delicious burrata and gelato are dancing in my head.

Have you gone dairy free for a similar reason?

Did it work?

I was vegan for several years during college. I keep thinking "no sweat!" but then I consider that a large portion of my diet is made up of dairy products these days. Large part. Ugh.

Some of my favorite foods include:
  • Greek yogurt
  • Cream cheese
  • Sour cream
  • Block cheeses
  • Cottage cheese
  • Ice cream
  • Etc.
At the same time, I haven't consumed a glass of good 'ole cow's milk in years. I don't normally do butter (though I baked a cake the other day using real buttercream frosting). I mean, yeah. There are also tons of great substitutes these days. Heck -- Ben + Jerry's makes an incredible non-dairy dessert.

So, yeah. I'd love to hear your thoughts and suggestions for going dairy free. I know it might take 2-3 weeks to see any difference, at which point I may wait a week and slowly try to introduce foods again to see if it is an effort worth continuing. We might even try chiropractic adjustment because I have friends who swear by that. Anything to ease the pain (for her . . . and us, quite honestly!).

Update on the beach post, by the way. That basement apartment I was so excited about? I found the same listing on AirBnb and in the fine print it said "no infants under age 2" -- grrr! But I totally get it. I wouldn't want to stay with a screaming baby on vacation either. I am still trying to investigate a few spots, but it's hard not being able to stay for an entire week to find something solid and affordable. Looks like we'll be taking a PA vacation instead.

Thanks for all your words of wisdom!


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Body After Baby // Week 3

>> Thursday, July 7, 2016

You guys said you wanted to hear more about the postpartum period, both with adjusting to life with two kids and with regard to recovery. So, today I'm going to write about my recovery so far (Eloise is 3 weeks old as of yesterday), as well as some of the differences from the first time around.

You always hear that all pregnancies are different. And I've learned that this statement totally applies to recoveries as well. When I had Ada, I felt so much pain after birth. My tailbone hurt. My tear stung. I had issues with urine leakage. I generally felt blah and spent a great deal of time on the couch. I did start running (too) soon after giving birth (within a couple weeks), and I know I shouldn't have because I was still bleeding (which increased and turned bright red with activity), having a lot of pelvic pain and, yeah, leaking. Still, the exercise gave me something normal to grasp onto, so I kept it up.

This time around, I don't feel like I just have a baby. I feel, well, surprisingly normal despite carrying a little extra weight. I am thanking my lucky stars for it, too. I think two pushes versus two plus hours of pushing may be to credit for some of it. I did have tearing just as significant as I did with Ada, but it didn't/doesn't hurt and is healing well. I also stopped bleeding during week two. Instead of wanting to spend days on the couch, I've been itching to get out and about thanks to the summer weather. Movement feels good and even therapeutic.

As far as stats go, I gained a total of 24 pounds in my pregnancy, topping off at 162. Here are a couple photos from two weeks postpartum.


I lost 16 in the week or so after giving birth. I have only lost another one since. I am at 145 pounds right now. My goal is to eventually get back to 135 pounds, which is where I seem to stick after kids. Before kids I was more like 125, but I find this weight takes a ton of diet and exercise, more than I'm willing to do at this stage of life. I know it could take a while to get back to a goal weight, especially since nursing isn't some magic weight loss cure for me. I held on to 8 pounds while nursing Ada for 17 months.

I don't have any diet plans right now. I am loosely tracking what I eat, mostly to keep a log of how much protein I'm getting in each day. (I'm trying to consume at least 65 grams per day.) I struggle getting enough, so I write down what I ate and -- next to it -- I write the grams of protein. I am also trying to keep an eye on my sugar intake. I'm not limiting myself, but I have a sweet tooth that can go easily out of control. Eloise also tends to nurse right during my meals, which makes me want to grab a quick cookie instead of waiting to make a good lunch with eggs, greens, and whole grains.

I am also back exercising with no pain or incontinence issues. I know it's like TMI to keep writing that -- yes -- I leaked after Ada's birth. But it's just a reality of the postpartum period that few people talk about. This time around I haven't had any urine mishaps. My bleeding has stopped and hasn't increased with activity. And I don't have any pelvic pain. It's kind of incredible.

I know very well that my body is still healing, though, so here's a rundown of what I've been doing.

  • I am sticking to slow two to three mile jogs about every other day. After Ada, despite all the issues I was having, I pushed myself to go farther and farther and didn't rest between sessions. I also wanted to get back to my paces ASAP. This time around, I don't even take a watch, but I estimate I'm running 10 minute miles. I go slow and walk whenever I feel like I just don't want to push. I also make sure to do a little walking before/after the jogging to warm up and cool down.
  • I have done some Barre workouts. These feel amazing to stretch and strengthen my body. Again, I don't do anything that's over 30 minutes, and I don't do more than one type of workout per day. 
  • I am also thinking of starting a yoga challenge (on YouTube) and trying to get in at least 10 minutes of stretching and relaxation each day.
  • Other days, like today, I just do gentle walking. I have no races on the calendar or other reason to be in any kind of mode where I NEED to do exercise all the time.
  • If at any point, I do get pain or other signs I need to step back, I will. But my midwife said to go ahead and do what feels good as it feels good.

That's how recovery is going. At least at week three. I won't be updating every single week like I did the last time around. So, maybe look for another one of these posts around week 6. I would like to run a 5K in late August. Not for time, obviously, but it's a Women's Distance Festival that I try to participate in every year. I suppose that's my current fitness goal. I look forward to updating you on how it's going!

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Ada’s Eats

>> Monday, November 9, 2015

I received a question a couple months ago about how we approach eating with Ada now that she’s a preschooler. It’s true, I haven’t written much about Ada’s diet in quite some time (or mine, for that matter). So, I thought I’d give you a brief overview of the sorts of meals we make these days.

As far as “diet” is concerned, Ada is primarily a lacto-ovo vegetarian, like me, but she does occasionally eat fish, like Stephen. She’s been living on this diet since she started eating solids, and with her height and weight and overall health, I’m confident that eating this way is working well for her.

Here’s more food specifics . . .


BREAKFAST


Since Ada’s in school five mornings a week this year, breakfast has become somewhat frenzied. We usually get downstairs by 8 AM, giving us around 45 minutes until it’s time to walk to school. So, breakfast is all about healthy efficiency.
Ada is actually rarely hungry at breakfast, so this is the meal where I’m usually pleading with her to eat “two more bites” or just get something healthy in her tummy. At school, she gets a snack around 10AM, so on days when she won’t eat much, I at least know she won’t go totally hungry.

LUNCH


I always ask Ada what she’d like for lunch on our way home from school. These days? We’re rotating between a few different assembly type meals that always hit the spot. They’re simple, easy to make, and I often eat the same thing. On the side, she’ll eat an apple, carrot sticks, cheese cubes, black beans, or whatever else we have around.
  • Hummus with bread on the side
  • PB&J
  • Grilled Cheese
  • Oatmeal (if we didn’t have it for breakfast)

DINNER

We were in a pretty good rhythm with eating family dinners until recently. So, Ada would eat a portion of what we were eating (very often crock pot soups + stews with biscuits). Now that I’m feeling sick, we have taken a few steps back. I try to cook for the whole family, but when it doesn’t happen, Ada eats:
  • Fish sticks
  • Mac and cheese
  • Pasta with butter or red sauce
  • Cheese and black bean quesadillas
  • Eggs and toast (if she didn’t have it for breakfast)
I’m going to try to make a better effort to cook our meals again soon. In the winter, I make pumpkin mac and cheese, stuffed shells, pumpkin chili, and other good stuff. Ada will often eat at least a small portion and then supplement with whatever fruits and veggies we have. We also make sure she’s getting protein, so sometimes we’ll serve her cubed tofu on the side, eggs, or another protein.


SNACKS, etc.

Ada doesn’t do a whole lot of snacking by nature (I don’t know where she gets that from). I offer and sometimes she’ll graze a bit. Anyway, most of the items on this list are things that we add to meals above on the side. In fact, she always has lots of sides with her meals. It reminds me of when we used to do the Nibble Tray back when she was a toddler.

But if she’s hungry between meals, these are our go-to foods.
  • Bare apple chips
  • String cheese
  • Popcorn
  • Greek yogurt tubes
  • Beans
  • Applesauce
  • Fresh fruit (favorites: bananas, apples, and strawberries)
  • Fresh veggies (favorites: carrots, celery, and tomatoes, which I know are fruit)
We also give Ada a dessert most every day. It’s just what we do in our house, and we try to make healthy choices. Usually I’ll have freshly baked cookies around and she can have one. But she rates begs for it, so sometimes we forget and life goes on without the cherry on top!

So, that’s a good snapshot of how Ada eats these days. Those of you who are raising vegetarian or vegan kids, how does this compare to your day? How do you get good protein in? I’d be happy to answer any more kid feeding questions you have -- just leave a note in the comments!

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Do You Snack?

>> Thursday, July 9, 2015

Do you guys snack? Or do some of you never eat between meals? I find this whole issue incredibly interesting. I have friends who swear by eating several (5+) small meals per day and others who say their weight and energy is better when they eat just breakfast, lunch, and dinner.


I am a regular snacker. I always have been. And with my recent diet changes, I definitely feel like it’s not how often you eat -- but what you eat that matters most. I always knew it . . . but I actually feel it. For example, when I start my day with a huge bagel or stack of syrup-covered French toast, I tend to crave sugar all my waking hours. If I can eat eggs or greens or something otherwise savory, I fare much better.

None of this is new information for most of you, I’m sure. It’s funny how you can “know” so much about diet and exercise, but still fall prey to bad habits. With snacking, I always stuck to sweeter stuff. Carbs, mostly. Quick energy lifters. In the last couple months, I’ve tried doing more nut butters, chopped veggies, bean dips, hardboiled eggs, and low-carb, low-sugar alternatives. It seems to be working in the short-term, since I’ve lost a couple pounds, but I’m still left wondering if I can keep it up.

Now, snacking isn’t universally accepted as a great way to stay slim and healthy. A recent study revealed that 41 percent of respondents actually skipped dinner to eat only snacks at least once in a 30-day period. And often snacks are used to satisfy cravings, so that’s usually not cravings of the healthiest choices on the menu. What’s more, though snacking is often used to help regular appetite and energy, it might actually contribute to overeating and excess calorie consumption in the long run.

Hmmmm . . .

How do you approach snacking?

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Making Weekends-Off Work For You

>> Tuesday, January 27, 2015

As you know, I am trying to modify what I’m eating during the weeks because I let too much sugar and bread and carbs creep in on the daily.  At the same time, I am going easy on myself and like to indulge. Striking a balance is hard, so over the years I’ve tried adopting a weekends-off approach from time to time. So far, it’s going well this time around.

I’ve learned I’m not alone in my struggles. So, if you’re interested in trying a similar approach, here are some keys for making it work.


// 1: Set Your “Weekend”


If you let it, the weekend off will stretch as long as you want it to. For me, I’ve set my weekend to Friday night, Saturday, and Sunday morning. It’s a two-day span of time that encompasses two breakfasts, two lunches, and two dinners.

But the traditional weekend timeframe might not work with your lifestyle. Maybe you do long shift work and have your time off during the week. Or perhaps you’re better at eating well when you aren’t working, so you’d rather your off days be when you’re at your busiest. Whatever the case, set your timeframe and stick to it so it doesn’t bleed into three days, four, five, six, and you see where this is going.


// 2: Plan and Prep


For me, the weekends off are easy. I eat at my favorite restaurants. Try a few new recipes I’ve been eyeing on Pinterest. And in all other ways loosen my belt for a couple days. It’s returning to the cleaner eating that’s more difficult. I’ve discovered -- at least for me -- it has a lot to do with planning and preparation versus will power.

For example, eating “off” means more convenience foods like bagels, pizza, cookies, etc. Things you can easily grab. During the week, the foods I eat require more time and attention, so making the switch back can feel labor intensive. For me, using a Sunday afternoon to go grocery shopping, chop veggies, boil eggs, write out a loose meal plan for the week, and regroup mentally is huge. And learning to love those alternative healthy foods makes a difference. You can find healthy foods you love.

Here are 20 great make-ahead meals you’ll love.


// 3: Get Into a Rhythm


Again, healthy eating isn’t quite as automatic for me. So, I need to be more regimented and planned for it to go down easily. I know all the right things to do, it’s the doing them that’s so hard. If you can, set yourself into a good cooking and eating rhythm. Make meal time predictable. Find your go-to meals for when you’re tired or sick or otherwise wanting to slip back into old habits.

One of the biggest things I’ve struggled with since leaving my desk job is having all the times in the day bleed together. And total access to my kitchen 24/7. So, I like to do things like “pack” my lunch and schedule my snacks. Sort of like when I was at work. I have all the food ready and waiting for me, and there’s no need to go digging in the pantry.


// 4: Keep Loose Track


Just because the weekend is “off” doesn’t mean that I give myself carte blanche. I don’t get absolutely crazy and eat all the foods. I’ll definitely go for that pizza. And the cake. But I try to keep my portion sizes sensible. I try to eat just ONE massively wonderful dessert at a time. And I try to make a lot of these foods from home to help with both portion and wholesome ingredients.

Often I’ve read that a weekends off approach does not work for losing weight. I am too early in my process this time around to truly know (and I’m also mostly using it to help curb my sugar tooth). But keeping loose track of what you eat in the off time will surely help avoid turning a few treats into a full-on gorge festival. There is a difference, though someone will need to remind me of that on Super Bowl Sunday.


// 5: Embrace Mindful Eating


Mostly, this is all an exercise in mindful eating for me. It’s a way of paying attention to diet and food so it doesn’t have to be some awful exercise in restriction. Instead, it’s taking stock of how food makes you feel. How mindless eating can slip in when we’re bored or tired or whatever else.

Here are some tips for mindful eating via Huffington Post:

  • Eat more slowly -- I know I’m guilty of shoving food down my throat. Really chew your food. Pay attention. Taking your time will give your mind a moment to register if you’re full, etc.
  • Eat in silence -- Obviously eating in silence at the dinner table can be hard. If you’re alone for breakfast, lunch, or a snack, you can try to focus on that meal with your total quiet attention.
  • Eliminate distractions -- And this means switching off the TV, putting away your phone, and otherwise eliminating distractions.
  • Pay attention to flavor -- Take in all the flavors and textures of your food. Following the above steps will help you get there. Appreciate each ingredient or component for its own unique qualities.
  • Know your food -- Eat local foods when you can. Head to your farmers market. Visit your CSA farm. Check out a new restaurant in your area. It will give you a new appreciation for your food.

More Healthy Eating Tips


Do you follow a weekends-off approach? 

What works for you?

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What Healthy Eating Looks Like

>> Thursday, January 22, 2015

Meal planning and prepping is always the key to my healthy eating. If I don’t shop with purpose, I eat tons of junk. If I don’t chop and cook ahead of time, I grab whatever bread and cheese is closest to my proximity. With the whole attempt at taking better care of myself, I’ve been starting with food, as I (we all) often do. Because even if I exercise like a pro, I’ll feel like crud if my diet is lacking.

I’m trying to remind myself that this is what healthy eating + living looks like. This is the kind of food diary that results in higher energy, a clearer mind, and -- ultimately -- a more stable mood. If I can just keep the momentum going, I think I’ll bust out of some unhealthy habits that were a symptoms of my overall level of stress right now.

BREAKFAST


When I get tired of my usual bowl of morning oatmeal, I start my days with hardboiled eggs and cinnamon raisin Ezekiel Bread.


Over the holidays, I’d toss in a few leftover cookies in before breakfast for good measure. No wonder my weight was climbing so rapidly. The reason I hard boil eggs versus cooking them on demand is simple: They become mindless protein bombs that I desperately need at the start of the day. I have been eating relatively light because when Ada goes to preschool, I’ve been trying to get my run in versus waiting until the evenings.

(When I find tons of excuses to skip workouts.)


Yesterday I ran 4 miles in 8 degree temps. Today I ran 4 in 28 degrees. Same time of day. Totally different feeling. I’d be lying if I told you I am in love with winter running. It’s wearing on me this year. But the 28 feels quite balmy by now, which will come in handy since the forecast doesn’t look much warmer coming up. That’s so sad to type out. C’mon, spring!

SNACK


Mid-morning (post-run), I’ve been making green smoothies.


Adding a green smoothie back into my morning has energized me. Not only do I benefit from the added fruits and (more important) veggies, Ada -- too -- loves sipping on them. She’s terrified of the blender, so I try making the smoothie when she’s at preschool. Now when she gets home, she’s basically begging for them.

Blend together (2-3 servings):
  • 1 cup frozen mixed tropical fruits (pineapple, mango, strawberry, etc.)
  • 1/2 banana
  • 1 cup unsweetened coconut milk
  • 2-3 handfuls baby kale and other greens
  • Water until you reach your desired texture

LUNCH


Lunch has been a mix of slow cooker soups or hummus wraps with loads of veggies.


I made a nice soup this week with sweet potatoes, tomatoes, wheat berries, chickpeas, and green peppers in a vegetable broth with garam masala to season. I didn’t follow a recipe, I just used my 10 Tips for Slow Cooker Success, and it turned out great using the foods I had leftover from last week’s grocery haul.

SNACK


Mid-afternoon I’m usually hungry again. But I find when I eat small meals throughout the day, my energy is more stable. I know there is evidence for/against this approach to eating. Right now, I’m finding I eat less junk and feel more energetic when I just eat small meals throughout my waking hours.

I’ve also been adding in a short to medium length barre workout when Stephen gets home from work, so I need fuel to get through that, too.



  • I eat peanut butter with fruit or celery.
  • Maybe an energy chunk or two (recipe for those next week).
  • Or veggies and hummus and a few cubes of cheese.
  • Maybe some Morning Glory Muffins

DINNER


Dinner has always been my healthiest meal. That’s probably because I always try to cook something for the entire family that is more than just assembling a plate (like I do with Ada’s lunches and breakfasts most days).

Here are a few of the recipes we’ve been enjoying lately.



DESSERT


Being no stranger to many amazingly delicious, full-on desserts, I’m trying my best to stick with healthy recipes for “sweets” during the week. Hence the Black Bean Avocado Brownies.


Yes, they’re an adjustment. No, they’re not even close to the ones I can buy at the bakery up the road. But actually taste pretty good and have some nutritional value versus the alternative. Then I’ve decided I’ll enjoy my favorite doughnuts or cakes or cookies on the weekend. (Related: Someone on GOMI said I wouldn’t have such a sweet tooth if I just allowed myself to eat “normal” desserts -- and I laughed so hard I almost fell on the floor. If only you knew what kinds of sweets I eat on the regular!) 

Anyway, I used to bake up treats almost every day, I’ve put a short ban on baking in my house. I even ran out of granulated sugar, but decided not to restock it until I get my cravings under control. The Chocolate Peanut Butter Whoopie Pies from last week? They were absolutely delicious. But it’s dangerous to have 12 of them calling my name. And now I need to stop thinking about that very last half a bag of confectioners sugar in my pantry.


This is all a start. Not the full solution. 
Obviously.

But any move in the right direction (pulling myself out of my funk, feeding my body better nutrients, taking care of myself) helps lift my spirits and improve my overall wellbeing. So, it’s certainly worth the time and effort.

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Clean Eating Recipes + Guides

>> Tuesday, January 6, 2015

If you’re starting out with healthier eating this year, you’re not alone. Even if you’re an old veteran to eating clean, now is the time to recommit your efforts. (I’m speaking to myself here.) I have collected some of our healthiest recipes and food guides on the site to serve as a resource. So pin or bookmark this page now for easy reference.

Over the years I’ve tried different “detoxes” (I know, but who hasn’t?), and -- surprise -- nothing has ever landed as a long-term fix. Instead, I like focusing on adding in the nutrients versus taking foods away. I focus on all those fresh foods I’m lacking and push out the sugar and excess carbs by feasting on more fruits, vegetables, and proteins in the process.

The key is making food convenient through meal planning, prepping ahead, and making it all delicious. I find freezer cooking particularly helpful this time of year, but you need to find what works for you and your lifestyle. And remember: If you have a “bad” eating day, don’t fret. Just start fresh with your next mouthful.



JUICE & SMOOTHIES


Beet + Carrot Juice
Purple Cabbage Juice  (inspired by Curious George)
My Thoughts On Juice Fasts and Training
Simple Grapefruit Juice
Carrot Juice In My Ninja
Black Bean Breakfast Smoothie
Fresh Orange Wakeup Smoothie 
Light Greens Smoothie
Avocado Green Smoothie


SOUPS & SALADS


Miso + Greens Soup
Sweet Butternut Squash Soup
Slow Cooker Yellow Split Pea Soup 
Kickin’ Carrot Soup
Miso Split Pea Soup
Curried Celery Soup with Mint
Garbanzo Bean Salad
Peanut Noodle Bowl


MAIN COURSES


Chickpea Burgers (very popular recipe)
Baked Veggie Spaghetti Squash
Bell Pepper Omelette Rings
Scrambled Egg Bites
Seasonal Veggie Wrap
Vegan Summer Rolls
Spicy Basil Stir-Fry
Very Veggie Polenta Stir-Fry
Tarka Dhal


SNACKS & TREATS


Roasted Carrot + Miso Hummus Spread
Bake Better Kale Chips
Homemade Muesli
One Bowl Juice Pulp Muffins
Chocolate + Peanut Butter Energy Bars
Chocolate Chunk Energy Cookies
Marathon Energy Bars
Peanut Butter Blondies
Black Bean Brownies


NUTRITION INFO


Foor for Runners: B-E-E-T-S
Food for Runners: T-O-M-A-T-O-E-S
Food for Runners: A-L-M-O-N-D-S
Food for Runners: P-U-M-P-K-I-N
Food for Runners: C-U-C-U-M-B-E-R-S
Food for Runners: E-G-G-S
Food for Runners: B-E-R-R-I-E-S
Food for Runners: B-A-N-A-N-A-S
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Vegetarian Low Glycemic Foods

>> Tuesday, November 18, 2014

So, I guess I should just start by sharing that I’m not eating zero sugar. Still, I had been dealing with some major sugar highs and lows, dizziness, and other weird symptoms from eating too many carbs and sweet things. What started out as a mission to level out my blood sugar quickly turned into a quest for more protein. I have discovered that a lot of the low glycemic foods I am choosing to fill my stomach with are also the ones I need to fill other nutritional gaps in my diet.

What I was eating before, at least on the surface, didn’t seem that horrible to me. Then I started to see how I was relying on bread to make up the bulk of basically every meal -- after have evaluating myself for this same issue multiple times in the past.


I’d begin the day with a homemade bagel, have a sandwich for lunch, and then pasta, pizza, and quesadillas for dinner. Of course, I’d mix in fruits and veggies, too, but bread was still the main filler, the thing I’d go back for seconds of. When the meal was over, I’d snack on chocolate chip cookies and other baked goods. So, more sugary carbs.

I was eating basically everything on this Foods to Avoid list.


It’s easy to see how my blood sugar was rising and falling all day long. I’d reach 2 pm and feel like I needed a nap, but I couldn’t figure out why I was so tired. Obviously, if you’ve been reading here long, you know I’ve experienced this sort of stuff before. But it’s funny how easily you can slip back into bad habits.

This time around, the dizziness has prompted me to seriously reevaluate the situation. I noticed I’d actually get lightheaded a little while after a sugar-heavy meal. When I swapped foods, I’ve been without this awful symptom every since, even with the occasional treat.


Here’s some of the foods I’ve been enjoying:
  • Cottage cheese
  • Greek yogurt
  • Eggs
  • Tofu
  • Fish*
  • Nuts
  • Homemade peanut butter
  • Avocados
  • Barley
  • Ezekiel Bread
  • Lentils
  • Beans
  • Almond milk
  • Berries
  • But usually vegetables over fruits

PROTEIN

Notice anything about this list? 

Yeah. Me, too. A lot of these foods are also vegetarian protein sources. In all the bread I was eating before, I calculated that I was maybe getting half my protein requirement . . . at most. (I’m using this scale, which says I should get around 75-80 grams each day.) Now? I’m not having trouble meeting that mark almost every single day.

* You also notice fish. I've been a vegetarian for a long time. I have absolutely no desire to eat fish from a craving or taste perspective. In fact, it’s like taking medicine for me right now. I experimented with cooking it for dinner last week to see if it might be a good protein to add to the mix (Stephen eats fish). I’m still not sold, but I will likely try it a few more times because when I had finished the meal -- we cooked tilapia in foil pockets with a mix of tomatoes, garlic, olive oil, lemon, and herbs atop some cauliflower rice with sautéed kale on the side -- I did feel pretty great. Clear-headed.

DAY’S MENU


That being said, I have easily been able to meet protein requirements eating totally vegetarian and also low sugar, which is great. Here’s a sample of what I ate yesterday.

BREAKFAST


Steel-cut oats with pumpkin
1/2 cup Greek yogurt in the mix
2 tablespoons homemade peanut butter


25 grams protein

LUNCH


2 eggs scrambled with 1 ounce of cheese mixed in
2 slices Ezekiel bread
1 avocado (spread on the toast)
Carrots
Strawberries


30 grams protein

SNACK


1 cup soy milk with protein powder


20 grams protein

DINNER


Roasted butternut squash + portabella mushrooms
Homemade miso-tahini dressing
Homemade WW naan bread (Greek yogurt in recipe)
1 serving tofu


20 grams protein

For the day, that’s around 95 grams of protein. I mean, wow. I seriously doubt I was getting anywhere close to that in the past. And I didn’t feel tired or foggy-headed all day long. I did have a dessert with some sugar -- 2 tablespoons of cookie butter from Trader Joe’s. Otherwise, I think I did really well keeping the sugar low.

And why do I care so much about the protein? It keeps me fuller for longer. It helps curb the cravings.

This post ended up being a bit less organized than I had intended, but I hope it is helpful to you. I think it’s easy as a vegetarian to get caught up in a carb rut, especially this time of year. During the spring and summer months, I eat a ton more fresh produce from the market, and as the temperatures drop -- the offerings dwindle and I’m lured more by comfort foods and treats!

If you have questions and thoughts, I’d love to hear ‘em!

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Lowering the Glycemic Load

>> Monday, November 17, 2014

So, I brought up in my Weekend Things post that I’m experimenting with eating a diet lower in those high glycemic foods. What’s this all about? Well, if you’ve been reading here long enough, you know I have a regular battle with sugar. And not just sugar, but all those carb-liscious foods that have the power to overwhelm even the strongest of body systems.

As you can imagine, I found myself extremely sluggish and exhausted lately. I took a look around . . . and I realized that with some of the stress I’ve been dealing with in recent months, my diet had gone nuts. This happens to the best of us. Get busy, have stress, feel emotion -- eat ALL the sugars. I was to the point a couple weeks ago when I felt like I needed to lay down basically all day long. Pathetic, I know. I’d do my work from my comfortable chair, do the bare minimum of daily tasks, find time to get in a run, and then collapse into bed in a total crash.


I don’t like sharing this kind of stuff about myself, especially since in the past I’ve received comments like “you’re an adult, just stop it already!” And despite how it may seem, I actually KNOW all the “right” things to do to eat to fuel my body in a healthy way. Like, I could teach a class on the subject. But the whole “do as I say, not as I do” applies much too aptly in this situation. To those of you who have fought this battle and won, I admire you. I want to be you.

I routinely fall into that trap that many vegetarians sink into of needing ENERGY. So, the simplest place our bodies know to hunt for it is in carbohydrate-rich foods. Sugars. Those foods that give some major boosts initially and an even bigger crash in the afterglow. So many vegetarians (and people in general) fall into this trap because these are the foods of convenience. Even if they seem healthy on the surface. They also make us more hungry, so we eat more of them, and the cycle continues.

Instead of trying some major overhaul or detox or diet, I’m just working on changing my fridge first and foremost. It’s when I stock certain foods that I start to rely on them more heavily. I’ve found protein -- in its many vegetarian sources -- to be an incredible help in this regard. And I think know a lot of my issues stem from a lack of overall protein. Greek yogurt, cottage cheese, eggs, beans, tofu, nut butters, soy milk, etc. And I’ve started to slowly reach for these foods before I stuff my face with more delicious bagels to see if they can quell that hungry beast inside of me.

Tomorrow I’ll share what my favorite low glycemic foods are these days. How I’m combining them to made more nutritionally sound meals. I may even toss in a daily food diary later in the week for good measure. Every time I try to overhaul my diet, it works for a few weeks or months and then I’m back on the sugar again. Obviously this season is a hard one to avoid all sugars, so I’m not going to cut them out entirely. I’m focusing my efforts on my main meals, and so far it’s been helping to curb my cravings so that just one or two cookies satisfies me versus a landslide of treats.

Only time will tell. But the energy and clear head I get when I eat less sugar is certainly worth the continued struggle. I wish I had more will-power, but at least I’m trying to clean up my ways!

Again.

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