Repost: Retrain your brain

Eat a meal that doesn't consist of meat, by choice. Never. Brown rice instead of sticky white rice. Seriously. Greens and eggs for breakfast. Nope.  It's been a long time coming, but I've changed my eating habits for the good.

When I first learned that brown rice was the best choice, I resisted. Sometimes, I would prefer to go without the rice because it just didn't taste the same. It was too crunchy, too nutty. Ha. But, since it was the better alternative for me health wise I continued to prepare and eat it. Low and behold the very reasons I use to not like it are the very reasons I like it. White rice just seems like fluff, there's no substance. When you eat brown rice you are eating the whole grain which makes you become more satisfied.

The way I see food now is completely different than in the past. I now understand food is fuel for my body, so my goal is to fill it with premium goods. My latest food discoveries:

- Kale is king of the greens!
- Sautéed collard greens are just as good if not better than the southern cooked way.
- I can enjoy a meal without meat. Actually, kinda prefer it.
- Buns are overrated. If I indulge in a cheeseburger I omit the bun or replace it with 
  tomato slices.
- I really, really like whole grains. Especially, my new found friend, wheat berries.
- Fruit is nature's goodness.
- Vegetables make all meals better

I love food. And, like I've said before, food isn't like any other addiction, you can't just walk away from it and never use again. I'm proud of myself for retraining myself to enjoy it without abusing it and make better conscious choices. I've retrained my brain. You can do it too, start with some small adjustments and if you don't particularly like a food the first time try it again. You may find that you can learn to like it. Think of the health benefits. Food is meant to nourish our bodies. If you think of it that way, retraining your brain will come easy.

Originally posted March 2, 2012

Outside of the Box: Breakfast

Thanks to those who came out today to start 2013 OUTSIDE of the Box with me! As always it was delicious fun. On the menu: Fruit Seed Wheat Berry Bowls and Open Faced Egg Tomato Sandwiches. 

Oh, what a surprise to have Mary who I met at LA Fitness a couple of days ago, Donna a client from Northwest Personal Training, June and her daughter Jessica I met them in the store during my holiday promo, Ginger who I haven't seen in umpteen years and her son, and all of my loyal followers! 

Again, I say, I LOVE what I do!

Repost: Steel Good

I love a warm bowl of oatmeal on a cold fall morning. For months, I’ve been reading and hearing about the benefits of Steel Cut Oats, so recently I decided to give them a try. I was quite impressed. They have a denser, nuttier texture and you can really taste the goodness. With each bite, you just feel like what you’re eating is wholesome, and it is. Steel Cut Oats are rich in B-vitamins, calcium, protein and fiber but low in sodium and unsaturated fat. And, get this, just one cup of steel-cut oats contains 8g of fiber. These little oats pack a big nutrient punch which means you stay full longer.

So what’s the difference between instant oats, rolled oats, and steel cut oats? Basically, it’s the processing. Instant pre-packaged oats are pre-cooked and sugars and additives are included - by far they’re the worse possible choice. Rolled oats are steamed, rolled, re-steamed and toasted – so although they are processed they would make a much better choice than the instant crap in the pouches. The King of oats - Steel cut oats are unrefined, they are only cut two to three times using a steel blade. They are a little pricey, but not if you shop at a store that sells them in bulk. Winco sells them bulk for .67 a lb. While the leading brands, such as Bob’s Red Mill are more expensive.

I prepared about two cups of oats and added two diced apples and dried cranberries. Yum-o! The oats do take a little longer to cook, but are well worth it. Since they do take longer to cook, I made a few servings and put the remainder in the fridge - they re-heat well. As always it’s important to pair complex carbs with protein. I typically eat about a ½ c. of oats with two scrambled eggs. Breakfast is the most important meal of the day, so make it count!

Sources: Wikipedia

Here are a couple of related articles:

http://www.myyogaonline.com/healthy-living/nutrition/why-choose-steel-cut-oats

http://www.associatedcontent.com/article/1494650/the_skinny_on_steel_cut_oats.html?cat=5

Game On!

“I’m not going to gain a single pound while I’m sidelined,” I told my girlfriend with conviction when my leg was fractured four weeks ago. So far, so good. Today, marks one month since the accident and I’ve lost four pounds, in the last four weeks. Yay me!

My assistant coach, as he likes to call himself, is helping me stay on track with my diet. The plan is to follow somewhat of a Paleolithic diet or sometimes referred to as a Caveman diet. Don’t be alarmed this is not some freakish, fad diet. The concept is to eat foods that are naturally grown and raised. Kind of like our hunter/gather ancestors use to -- plenty of fresh vegetables, fruits, nuts, eggs, lean meat, and fish. As disciplined as I am, rather than set myself up for failure I’ve already decided that occasionally I will allow myself to have grains, dairy, or perhaps some chocolate.  Those occasions will be exceptions and NOT the rule.

My goal is to lose a minimum of a pound a week for the remainder of my recovery time -- ten weeks. I am solely relying on my diet since my exercise will be limited. Studies have shown that diet is the most important element when losing weight. I don’t want to discount the benefits of exercise because it is important for overall health and mood. I love exercising, so believe you me, as soon as I am able to return full strength I will be, oh so happy to do so.

Doubters: Think of me as your case study. For the next ten weeks I will show you exactly why exercise is overrated when it comes to losing weight. Let the game begin!



Check out this video - You can't out train a bad diet:

Steel Good

I love a warm bowl of oatmeal on a cold winter’s morning. For months, I’ve been reading and hearing about the benefits of Steel Cut Oats, so recently I decided to give them a try. I was quite impressed. They have a denser, nuttier texture and you can really taste the goodness. With each bite, you just feel like what you’re eating is wholesome, and it is. Steel Cut Oats are rich in B-vitamins, calcium, protein and fiber but low in sodium and unsaturated fat. And, get this, just one cup of steel-cut oats contains 8g of fiber. These little oats pack a big nutrient punch which means you stay full longer.

So what’s the difference between instant oats, rolled oats, and steel cut oats? Basically, it’s the processing. Instant pre-packaged oats are pre-cooked and sugars and additives are included - by far they’re the worse possible choice. Rolled oats are steamed, rolled, re-steamed and toasted – so although they are processed they would make a much better choice than the instant crap in the pouches. The King of oats - Steel cut oats are unrefined, they are only cut two to three times using a steel blade. They are a little pricey, but not if you shop at a store that sells them in bulk. Winco sells them bulk for .67 a lb. While the leading brands, such as Bob’s Red Mill are more expensive.

I prepared about two cups of oats and added two diced apples and dried cranberries. Yum-o! The oats do take a little longer to cook, but are well worth it. Since they do take longer to cook, I made a few servings and put the remainder in the fridge - they re-heat well. As always it’s important to pair complex carbs with protein. I typically eat about a ½ c. of oats with two scrambled eggs. Breakfast is the most important meal of the day, so make it count!

Sources: Wikipedia

Here are a couple of related articles:

http://www.myyogaonline.com/healthy-living/nutrition/why-choose-steel-cut-oats

http://www.associatedcontent.com/article/1494650/the_skinny_on_steel_cut_oats.html?cat=5