Happy New Year Goals!!

Happy New Year everyone!! I seemed to have dropped off the face of the planet there for a bit...my husband and I went to Australia to celebrate our 5 year anniversary!  And just for the heck of it.  But I am back and ready to go for the new year!  Which brings me to the fitness end of new years...did you make a resolution yet?  And did it have something to do with your health?  It seems like that is what most New Year's resolutions are all about.  Getting thinner, losing weight, exercising more, dieting.  But by the end of January, most people have quit.  Something like becoming  a healthy person really needs to be an entire lifestyle change, not just a short term goal.  So make your resolution, but I suggest making it be "I resolve to live a healthier lifestyle, including all aspects of doing so."  Then have someone hold you accountable for your actions.  Someone that will encourage you to NOT quit by February.  This is a perfect time to start seeing what you can achieve. 

 

What is your goal for this year?

How the Pros Stay Lean Article

I got this article in an email from Active.com the other day, and half the reason I'm posting it is because I don't want to lose it.  It actually has really good tips for an ATHLETIC way to slim down, especially when you are trying to get off just a couple pounds for race day.  This is something I might try after I get back from vacation (which by the way is to...AUSTRALIA!!!) in order to be in the best shape for my XTERRA triathalon in March.  These are decent points even for those trying to lose weight for non competition purposes as well.  It shows that fancy diet plans are not needed - just small changes can make a difference.

http://www.active.com/running/Articles/How-the-Pros-Stay-Lean.htm

A Lesson for Us All...

 

This one is especially for the ladies... oh my darlings!!  I have heard so so so so many people overly concerning themselves with their scale lately!  Please look at it and really take a moment to think about it.  I want to encourage you all to focus on being HEALTHY and FIT!  If you are these two things, your weight will be what it is. 

This picture really does speak a thousand words...and is a good lesson for everyone about the number on the scale.  Most people associate a lower weight with a healthier body and a higher weight with being fat.  This girl is an excellent example.  Ahe looks stronger and skinnier after she gained 14 pounds!  Now in the process of doing that, she lost several pounds of body fat and replaced them (and added some more) with lean muscle.  Althouh its hard for many people (including myself) to accept, the scale lies!  If you want to really measure your health, you need to get your body fat tested, take before and after pictures, and chart your measurements (upper arms, chest, waist, hips, thighs). 

 

Caribbean Spiced Roasted Sweet Potatoes

Happy Thanksgiving everyone!  I love this holiday...all the amazing food!  Not to mention the chance to really thing about everything that we are thankful for.  I can't believe how blessed we are.  We have so much excess stuff, great health, an unstressed bank account, amazing friends, the best family, and an amazing God that has blessed us with this all.  We are so thankful.  Anyways, back to food... I thought in honor of Thanksgiving, I would share my very favorite sweet potato recipe!  I just love these.  The best part is, they are eons healthier than the traditional sweet potatoes loaded with marshmallows and brown sugar. For a more traditional taste, you can eliminate all the spices but the sugar, salt, and pepper.  Hope you enjoy and Happy Thanksgiving!

 

Caribbean Spiced Roasted Sweet Potatoes

Ingredients:

3 Medium Sweet Potatoes

1 Tbsp. Vegetable Oil

2 tsp. Sugar

½ tsp Salt

¼ tsp. Pepper

¾ tsp. Ground Allspice

¾ tsp. Dried Thyme

½ tsp Garlic Powder

¼ tsp Cinnamon

1/8 tsp Cayenne Pepper

Directions:


Preheat oven to 325. Peel sweet potatoes and cut into rounds approx. ½ inch thick. Place a cooling rack on a baking sheet. Place potato rounds onto wire rack and bake for 30 minutes. (See Above)Remove from oven and increase temperature to 475. Remove potatoes and cooling rack from baking sheet and place baking sheet in oven. After allowing potatoes to rest for 10 minutes, then toss potatoes in oil.

Mix spices together and sprinkle over potatoes. Remove baking sheet and put potatoes on it. Return to oven and bake for 15 minutes, flipping potatoes once at 8 minutes. Let cool and enjoy!

 

 

A Movie Suggestion... Chasing Mavericks



This past week, my husband and I went to see the movie Chasing Mavericks.  It is the story of a young boy convincing a father-figure surfer to train him to surf the Mavericks, one of the largest surf breaks in the world.  The 40 foot plus waves that roll in at this California surf break are technical and extremely dangerous to even the most talented surfers.  The movie is based on the true story of Jay Moriarity. 

 

This movie was one of the most inspiring I have seen, and not just because I love surfing.  It shows the journey one takes when training for an event.  It shows how truly grueling it can be, but also how very rewarding it is in the end.  The lessons learned can apply to many areas of life, but to anyone in training for an athletic event or anyone needing some inspiration to take the risk of training, it is truly inspirational.  Last time I posted, I shared that I am training for the XTERRA, an extreme of road triathalon.  I found many applications throughout the movie to this current adventure that I am in.

 

I highly recommend each of you take the time to watch this movie.  Training for any challenge is risky to the body, but even moreso to the mind.  You give youself the chance to fail.  But if you never take the risk, you never feel the thrill of success and accomplishment.  Watch this movie and you will see how beautiful taking the risk of training can be.

 

The Next Challenge...

With one week of training under my belt, I can officially say that I am training for the XTERRA race here in March.  XTERRA is an extreme triathalon with a 1500m open water swim, 22 mile bike through the mountains (on trails, not so much the road) and a 5 mile jungle run.  I got my very own bike and have upped my training in every aspect.  I can't remember the last time I was so sore and exhausted, but I am LOVING having something to train for again.  Why did I choose this race?  Because it terrifies me.  I have never challenged my body to this extreme before.  And I love beating my own fears.

Exhausted and covered in dirt after a mountain training excursion!
 

So what scares you physically?  And how are you going to challenge and beat it?  And what are you training for next? Let me know!

Pumpkin Pie Breakfast Cookies.

I am so sorry I have been lazy on posting on my blog!  I feel so bad about it because I have so many ideas, Ive just been so busy running around learning about my new job.  Which I am LOVING by the way!  The other trainers have been so helpful showing me the tricks of actually working in a gym, and I oficially start with my first clients next week!  Yay!!  I am so blessed!

 

Anyways, I know I just posted a breakfast cookie, but with fall coming, I redid the recipe to incude pumpkin, which I have been obsessed with lately.  Its a very similar recipe, still gluten-free if you use the right stuff, and still very good for you!  Plus its a nice change up. So here you go!

 

 

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Pumpkin Pie Breakfast Cookies

 

Ingredients:

2 ripe bananas

1/2 cup canned pumpkin

1 scoop vanilla protein powder

1 Tsp. vanilla extract

1 Tsp. Pumpkn Pie Spice 

1 1/2 - 2 Cups Oatmeal

 

Preheat oven to 350 degrees.

 

Mix bananas and pumpkin together. Add in protein powder, vanilla, and pumpkin pie spice.  Add oatmeal. Let batter sit for 10 minutes.  Scoop onto greased baking sheet and sprinkle with cinnamon or more pumpkin pie spice. Bake for approximately 30 minutes or until golden brown on top. (Be sure to keep an eye on them.)

 

Makes about 8 cookies.

 

Optional:  I haven't tried it, but I think a few dark chocolate chips would be amazing in these.  Yum!

 

Note: These are very moist.  Keep them in the refridgerator to extend their shelf life.

 

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Oatmeal Breakfast Cookies

 

 

I had to post about last night's baking project, which had to get done so I have a quick and healthy breakfast option for this morning.  I need one because I will be going to work for my first day as a personal trainer!  Thats right folks, I am officially hired by the Navy base gym here in Guam!  Yay!! Anyways... I have been making these breakfast cookies for months now, and they are AMAZING!!  They have no flour or sugar in them at all, but still taste like, well, a cookie!  They are very healthy as well as quick and easy  for breakfast in the morning.  The recipe can be found at this wonderful blog:

 

http://watching-what-i-eat.blogspot.com/2012/06/peanut-butter-banana-oat-breakfast.html

 

A few notes on the recipe:  I always use the protein powder, specifically Muscle Milk's Vanilla Creme whey powder.  Ladies, do not fear. It will not cause you to bulk up.  It's very important to get some protein in your breakfast, and this helps me do that.  I also add in things like a handful of mini chocolate chips and/ or raisens.  It tastes like an oatmeal cookie!  This last time I also added some cinnamon.  I am hoping it turns out well.  Also, make sure to let it rest for 10 minutes like it says in the recipe.  I was in a hurry this time and didn't, and they spread more than normal and cooked a little strangely.

 

Finally, I THINK (think being the operative word here.) these are gluten free. I have heard that Irish Oats can be found without gluten.  I am not sure about the protein powder, but that is an optional ingredient.  Since I do eat gluten, I am not sure about this and would love any tips from those that cannot eat gluten concerning this.  Agin though, if you are allergic to gluten, do not take my word for it that these are gluten free. I just think they are.

 

Enjoy!

Fall in a Glass Pumpkin Smoothie

Continuing on my quest to make fun and tasty smoothies, I decided to make a new fall flavored drink for my post run recovery today.  I made a fantastic pumpkin smoothie that was AMAZING!  Very different than your normal fruit smoothie.  It was perfect for my post run recovery drink, but can also be made as a healthy snack.

 

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Ingredients:

1 Banana

1/3 cup of canned pumpkin (I would have loved to use real pumpkin, but ours aren't ready yet)

4 oz. plain yogurt, preferably greek yogurt

1 scoop of vanilla creme protein powder

A few sprinkles of pumpkin pie spice

Splash of milk

 

The directions are easy.  Put the banana, pumpkin, yogurt, pumpkin pie spice, and protein powder in a blender.  If you are using this as a snack instead of a post workout drink,  substitute the plain yogurt and protein powder for vanilla greek yogurt.  Use about 6 ounces. Blend it all together until mixed.  The smoothie will be very think at this point, so add some milk and a little more yogurt to bring it to a consistancy that you like.  Pour into a serving glass and spinkle with a dash of pumpkin pie spice for garnish.  Enjoy!

So tasty!!

 

 

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Fitness Adventures Series! *Extreme Hiking*

Here on Guam, there are many opportunites to have adventures that can double as working out.  For example, this hike we went on a little bit ago.  It took about 6 hours and involved hiking down to a waterfall, up a river, and back out of the ravine.  It was wonderfully exhausting and so much fun! 

After a couple hours of hiking to the valley, we climbed down the side of the valley using ropes.  There were places that I had to pull myself out of that were up to my chest!

 

 The view at the bottom was worth the climb.  We made it to Lower Sigua Falls!  My husband had the guts to jump in from a third of the way up.  I chickened out though.  I stuck with just swimming around.

Then we climbed around to the top of the waterfall where we found this baby waterfall and little pool.  We climbed down the little waterfall, explored a bit, then started thelast leg of our journey- up the river.  And when I say up the river, I'm not kidding.  We walked for over 2 hours THROUGH the river.  It was very, ah, wet.

By the end of hiking up the river, I was pretty tired and soaked.  I was covered in dirt, sweat, mud, and probably some spiderwebs.  I was so glad I had my tall pink socks and gloves on to help me climb up over rocks and mudslides and to protect me a little.  But I was most thankful for my Camelback.  I woud suggest anyone that ever is doing a strenuous activity where they aren't sure where they can get water to invest in one.  Mine is nice and small and I can even run with it, but it keeps me well hydrated.

 

We finally made it to Upper Sigua Falls!  This was one tall waterfall and quite the beautiful site to see.  Once we got to the top of this set of falls, we looked over the terrain that we climbed over all day. Talk about feeling accomplished! 

Hiking is a fantastic way to exercise in a fun, different, and challenging way.  A hike does not have to be nearly as intense as this particular one was.  The best part about hiking is it can be done just about anywhere! Whether you are going on vacation or want to explore your own area, there is always some place to hike.  Check out your local state parks for an easy way to find some trails.  For my followers in Wisconsin, I recommend Rails to Trails (www.railstotrails.org) or the Ice Age Trail (www.iceagetrail.org/).  If you have a place you like to hike, feel free to share it below!

Green Tropical Power Smoothie

Smoothies are a super popular treat right now and are being advertised as healthy choices by many different businesses today.  Some of them are, but most of the smoothies you can pick up at your local smoothie joint are between 600 and 1000 calories, a surprising number of them from unhealthy fats and sugars. ("Frozen yogurt?" Read it as "not much better than ice cream") That said, going out for a smoothie would be a healthier choice than ice cream. Most at least involve fruit. 

Fortunately, it is incredibly easy to make many very healthy versions at home.  I have some fantastic recipes that I will share with you that can be used for either a treat at home or as a recovery drink after excercise. Today I made a lovely bright green smoothie that had a hint of the tropics in it.

 

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Green Tropical Power Smoothie

Ingredients:

1 Banana

1 C. Frozen Mango (approximately.  or use a real one if in season)

1 big handfull Spinach

3 to 4 oz. Plain yogurt (greek preferred)

1/2 to 1 scoop Muscle Milk Vanilla Creme Protien powder

1 TBSP. Chia Seeds

 

The directions are easy. Throw it all in a blender or smoothie maker and let it blend until smooth and one consistancy.  This particular smoothie was for workout recovery.  If I were making it as a normal snack, I would use vanilla greek yogurt instead of the plain yogurt and protein powder (since the purpose of the protein powder is for muscle rebuilding).  The spinach may freak you out a bit.  It did to me at first.  Honestly though, it doesn't really change the taste at all, just makes it bright green, which is very fun with Halloween coming up. Finally, frozen fruit works great for smoothies, especially if you, like me, do not like ice in them.  Just check the ingredients to make sure no sugar is added.  As long as there isn't added sugar, frozen fruits and veggies can be just as good as fresh, since they do not lose nutrients when frozen!

 

I topped my tasty green smoothie with a sprinkle of homemade granola.  Yum!! 

Stay tuned for a new smoothie recipe soon!

 





A Serious Issue: The Dangers of an Uhealthy Relationship with Food

Often on this blog, I focus on losing weight and how important it is to eat healthy so people can maintain a healthy weight.  Recently though, I was reminded just how big o a problm the opposite can be.  Someone very close to me (and I am writing this with their permission) told me that she has been struggling with eating enough.  This particular person used to be a little heavier but started running and became very healthy.  However, she is now struggling with the balance of how much to eat to hold a steady weight.  She is afraid of "getting fat" again.  This can be just as serious of a problem as overeating.  Since she is very athletic, she has to reevaluate her understanding of food and learn to eat more so she can support her lifestyle.  Thankfully, this person understands that something has to change and is being proactive about getting support for this issue before it gets too out of hand.  The person that is sturggling encouraged me to write about this so others struggling know they aren't the only one.

This situation makes me want to encourage anyone who is struggling with their relationship with food, whether it be eating too much or too little, to speak to a nutrtionalist or doctor about it.    Both are serious issues and can lead to eating disorders like anorexia nervosa, anorixia athletica, or compulsive overeating.  If you or someone you know are struggling with any sort of eating problem, know that you are not alone.  Please treat it like you would any other sort of disease and tell someone.  There is no shame in getting help for it, just as you would if you had enfluenza.  Having a healthy relationship with food is a crucial element of being truly healthy.

Mediterranean Chicken Salad

Sometimes, I have a hard time making healthy meals for just myself when my husband is working late.  It takes a little extra drive to take the time and effort to eat healthy.  I'm sure many of you have felt this before. With that in mind, I thought I would share one of my go-to recipes for these times.  It is very easy to make, and only takes about 20 minutes (maybe 30), most of which is spent just letting the chicken cook.  The greatest thing about tis recipe is that it can easily be made for one or several people.

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Mediterranean Chicken Salad

Ingredients:

1 Chicken breast (per person)

Spinach

Raisins

Walnuts

Feta Cheese

Drizzle of Olive Oil

Lime or Lemon

Seasoning of your choice

Begin by cooking the chicken.  I used a boneless, skinless lemon pepper chicken breast from Foster Farms.  In order to use less dishes, I put water in a skillet and "boiled" the chicken breast until completely white inside and the juices ran clear.

While that was cooking, I put lots of spinach into a bowl and topped it with walnuts and raisens.  Both are healthy in moderation  Walnuts have a little protein and many healthy fats.  Raisins do have a lot of sugar, so use them sparingly.  Both add flavor and crunch to the salad in a better way than using dressing and croutons. 



When the chicken is fully cooked, remove it from the pan and slice it.  Dump out the water, dry the pan and add in a small amount of olive oil.  Place on high heat.  Add the chicken slices, sprinkle with spices (I used lemon pepper, garlic powder, and a little cayenne pepper) and cook until there is a slight carmelization on each side. 

Add chicken to salad.  Squeeze fresh lime or lemon juice on top and finish with a light sprinkle of feta cheese.  I ate my salad with steamed veggies and some sweet potato fries. Sit back and enjoy a healthy and filling meal!

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Homemade Microwave Popcorn

If I could only eat three foods for the rest of my life, popcorn would be one of them.  I love love love popcorn! It can even be a very healthy snack.  Unfortunately, usually it is a calorie bomb.  Movie theatre popcorn is covered in fake butter and salt.  And microwave popcorn is simply loaded with chemicals and preservatives. Take a look. Blegh.

There is a new simple way to make homemade microwave popcorn that is becoming very popular right now.  It is amazingly tasty, simple, and way cheaper than microwave popcorn.  All you need is bulk popcorn kernels and paper lunch bags.



 Start by taking /4 to 1/3 cup of popcorn kernals and putting them in a brown paper bag.  Loosly fold the top of the bag over twice and put it in the microwave.  Don't stand it up, I've learned it tends to explode all over the microwave.  Set the microwave for 2 to 3 minutes, but be sure to pay close attention. When the popping slows down to 2 seconds between pops, take it out.  Every microwave cooks differently.

When you take it out, you have perfect and tasty popcorn!  But, if you want to, you can melt a small pat of butter and drizzle it over the top.  Just stick with a small amount to keep the popcorn healthy.  Add your favorite topping, such as garlic salt, cinnamon and a sprinkle of sugar, a little real Parmesan cheese, or your favorite combination of spices! Finally, sit back and enjoy your tasty snack.  And be proud of yourself for making a healthy choice!

YUM!



Olympic Inspirations

Like most of the world, I have been watching the Olympics over the past weeks. Especially the running, swimming, and gymnastics. The power and dedication of the athletes is inspirational. There is something that I noticed about the athletes in many of the different sports. They are amazing examples of the difference between strong and skinny. These people are the epitome of health and fitness, but they are not walking toothpicks, like so many think healthy people are. 

Lolo Jones Source: sportsrumble.com

Missy Franklin Source: nbcolympics.com

Aly Raisman Source: Zimbio.com

Looking at these different women, they have muscles. They don't have much fat, but they don't have tiny legs either. Because, as I said before, they have muscles. When imagining what your healthy and fit body should be, I urge you to look to examples like these and other athletes instead of models or actresses. They work out to be strong, fit, and their best. They eat to fuel their bodies (not only what is needed to survive).

Strong really is the new skinny.





What are you Drinking? Your Calories?

I came across this picture on Pinterest and think it is an excellent example of why it is important to check the nutrition labels of what is going into your body.  The white granules in the bags below the drinks represent the sugar in each beverage.  This shows how easy it can be to drink empty calories that have no nutritional value.  Unfortunately, this is part of the reason our nation struggles with health and appropriate weight. Even the bottled water has sugar in it.  (I opt for tap water.  Less additives and so much cheaper.)  So please take note of what you are putting in your body, especially in your drink.  Those sneaky empty calories will derail the best eating plan.

Note: Some people may think a solution to this is switching to diet soda.  It has no sugar and calories, right?  Sorry, diet soda is not a solution.  The aspartime it contains has been shown to be just as unhealthy, even if it is calorie-less.  Also, studies have shown a correlation between obesity and diet soda drinkers.  It is not CAUSED by the diet soda, but there is a correlation between the lifestyle choices of diet soda drinkers and the obese.  My suggestion is like everything else, use moderation.  For example, if you, like me, love Coke and Dr. Pepper, don't deny yourself, but think of it as a treat.  I have some once every 2 weeks or so.  It is a treat, not a regular drink.   

I'm Back! For Real This Time.

I'm back!  Sorry for the long absense.  It took a while to move cross the globe, settle in the house, and get a decent internet connection, but everything is ready to go now! I've been on lots of adventures, so keep your eyes open for new Adventures in Fitness posts!  They are going to get pretty interesting. :)  In the mean time, I have some exciting news to share...  I have officially recieved my personal training certification as an Elite Trainer with the International Sports Sciences Institute (ISSA)! Now I have official ceritification as a Personal Trainer, Specialist in Fitness Nutrition, and Specialist in Exercise Therapy! Look for some exciting future posts about the stuff I've learned!  

Fitness Adventures! *New Series* Running in Guam

Well, we have made it to our new duty station: Guam!  It is blazing hot and humid here.  But I have decided to start a new series here on this blog!  Its going to be called Fitness Adventures.  It is basically going to involve all sorts of creative ways we find to work out, physically demanding touristy things, and tasty new adventuring recipes.  And whatever else I end up doing that falls into this category.  We will have to see! 

Today I had my first Fitness Adventure.  It was running.  You may think, "Becky, you run all the time. That is not an adventure."  Oh but it is.  First, because I have never sweated so much in my life.  It was SO HUMID at 8 in the morning.  I only ran for half an hour and I was drenched.  But the real adventure came when I was DIVE BOMBED by birds!  I heard that there were some very terretorial birds, but still, nothing can really prepare you for screaching, dive bombing birds.  Long story short:  It looks like running is going to be an adventure!

Guest Blog! Making the Right Choice

Hey everyone!  Sorry again for the absence from the virtual world, but this moving across the globe thing is insane!  I'm finally here though so I should be able to start getting more stuff posted on here again pretty soon.  But in the mean time, my sister asked if she could share her story with you as well, along with some advice about how she makes the right choices in one of the most difficult environments ever: college.  So here she is!

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Hello there! This is not Becky, but rather her radiant, gorgeous, and charming youngest sister Julie! I’m honored to make such a guest appearance on Becky’s blog while she is busy moving her soul overseas. I thank you ever so graciously in advance for taking the time to read my jabber.
My story is very similar to Becky’s, yet different in that I am seven years younger than her. I started putting on the pounds near the end of my grade school years and into high school. Probably because I wasn’t active enough and didn’t eat very healthy, especially during the time when my body was going through those evil changes that it likes to do. Mind you, I wasn’t really overweight, but my weight didn’t fit my figure. I was constantly uncomfortable and self-conscious. It got to a point where I hated shopping (I know right??).
Weeeeeellll, I’ll spare you the details because they’re not that exciting, but it was probably the sibling rivalry that got me motivated to start running. That, and weight loss. Our sister Emily was the crazy runner in the family, and Becky had started too, and I wanted to be like them (you two should be flattered that I’m actually saying that). So, in time, I grew to like running. Hooray! That was about a year and a half, maybe twoish years ago. I have since completed two half-marathons, joined the track team during my first year of college, and have motivated one of my coworkers to lose weight to join the National Guard!
So here’s what I’m gonna talk about today: Making The Right Choice! It’s so easy yet such a pain in the rear end. As a college student, healthy choices are tough; one of the main reasons its tough is because you’re the one making the decision, not mom. If I wanted to, I could have a double cheeseburger, fries, and a soda for every meal of the day. I could have a pudding cup and smoothie as a snack. I could get pretzels from the vending machines for late night study fuel. But just because those options are available, that doesn’t mean you have to take them! That’s the magical part about being independent: you have the opportunity to make unhealthy choices, BUT YOU CAN ALSO MAKE THE RIGHT ONE! Yay! I had a lot of wraps and salads at school. My roommate and I bought Naked juices a couple times a week, and I used my card money to stock up on Clif bars that were available (my ideal pre-race food). Yum! And it’s like Becky says: It’s okay to have the cheeseburger once in a while, or a smoothie or whatnot. I just has to be done in moderation!
Now, I don’t know what kind of audience Becky has reading this thing, but chances are, you’re not all college students and you don’t think this relates to you. Guess what folks! IT DOES! Even if you’re old like Becky, you’re still faced with tons of choices every day. At the company picnic, at a restaurant on a date or with the fam, even just grocery shopping! Just because certain choices are available (like that bag of potato chips) doesn’t mean you have to take them (it’s SO much easier saying ‘no’ to chips in the aisle than in your kitchen). Instead of using the money you would have used to buy icky fried, sugary, or salty whatnots, spend it on more natural and organic foods (they taste good, too!) Look at a restaurant’s menu online before you go – a lot of them have the nutrition facts on the website.
So what I’m trying to say is, just make the right choice. Please. Thanks for reading. Now I’m going to make a sandwich because I’ve been depriving myself of lunch until I got this thing written. K bye!

Motivation Monday! June 11,2012

Those times when you see no improvement...those will be the toughest times to keep up a healthy lifestyle. Don't give into them.