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@innergywellness
Eat, Drink, and Still Shrink Sound too good to be true? Nah it all depends on what you eat and drink and your activity level. Most people skip meals and the meals they do eat are off balance. Balance means it has vegetables, fruit, starch, lean protein, and healthy fat. Here’s what I ate on a Brighton ski day ~ 3,000 calories. It’s high in carbs for fuel and lacks veggies so I’ll do better next time :) How do you keep track of your nutrition?
Happy Love Month Love is in the air with Valentine's Day cards and gifts everywhere haha. People say, "I love you" all the time. But do you love yourself? When was the last time you appreciated yourself? How do you talk to yourself? What do you think about yourself? Is it positive or negative? For optimal health and healthy relationships, you really do have to love yourself first. Be kind to yourself. Be patient with yourself. Be your own biggest fan. Each choice, each meal, and each training session are opportunities to do your best in that moment. If you falter, note where you struggled and do better next time. How do you treat yourself with love?
One Thing At A Time
Does eating healthy and getting active seem overwhelming? It is overwhelming when you try to do too much all at once. Keep it simple sweetie and do one thing at a time. Your success will motivate you to keep doing what you’re doing and ready to tackle something new!
Start with drinking water. Many people are so busy throughout the day that they forget. Leave a bottle or glass at work. If the water tastes yuck, buy some water and leave it at work. Remind yourself to drink. Set an alarm on your phone or computer or stick post-it notes around your office. Do you have a great way to remind yourself to drink water?
Are you sticking to your resolutions? Did you make a New Year's resolution? In the back hallway of a New Year's banquet, I yelled along with the guests to count down to the New Year. I celebrated vicariously through them haha. Huddled on empty glass racks friends shared their resolutions. Mine was and is to do what I love and love what I do.
I am choosing to let happiness guide me. If it makes me happy, then I do it. I make it a priority. If it does not make me happy, then I let it go. Here's an example. When shopping for clothes (a rare occasion for me btw) I try stuff on. If I love it, then I'll take it. If I don't love it, I don't buy it. I want to be so happy that it is contagious. What about you?
New Year, New You Happy 2014!! I haven’t blogged in a while because it's a new year. I should have something amazing to share, but what? As an exercise sport scientist and sport nutritionist, I help people with my coaching yet I feel that I can do more. Then it finally hit me. I will lead by example and show you how I apply it all into my life. I will show you the training I do and the way I fuel and hydrate for more energy and improved performance.
Sound interesting? I hope so!! Also for those of you who like things short and sweet, I ‘m posting “Today’s Tip” on my facebook page. The tips are 3 sentences or less and have a cool picture. If you want in on this, just like my facebook page. Any special requests for topics? Please let me know:)
Guilt-free Eating Holiday time means holiday parties with all kinds of tempting treats. Enjoy yourself. Try different foods without guilt. Guilt is not in the body, it is in the mind. The body does not judge foods as good or bad. The body takes all food and uses it for fuel. Some foods are better than others because they have energy or calories plus nutrients like vitamins and minerals. If you are an active person, the body will burn some of the energy you consume and store the rest for later use. If you are not an active person the majority of the energy gets stored.
There is no need for guilt. Keep your health in balance. Exercise regularly and eat balanced meals and snacks. When there is a party, don’t show up starving. Your willpower won’t have a chance. Be selective with your food choices. Treat yourself to the best tasting food. If it doesn’t taste great, don’t eat it. Get back to your routine at your next meal. How do you stay on track during the holidays?
Perfection Where did we ever get the idea that we have to be perfect? Despite constantly striving and struggling, perfection is somehow always out of reach. Our expectations are unrealistically high and we keep killing ourselves. That's why we're so stressed, overwhelmed, and exhausted because nothing we do is ever good enough. We are never good enough.
It sucks to live like this. I too was a victim of perfection. What helped me change was focusing on feelings. What do you want to feel, stressed or happy? The Law of Attraction explains things easily, “happiness means learning to say NO to the things and people that stress you out. And learning to say YES to the people and things that fill your life with joy.”
I focus on what is most important for me, stopped trying to be another’s definition of successful, and stopped taking on projects that weren't in alignment with my career goal. Now I have time to relax and enjoy life. I’m taking and teaching dance again and absolutely love it! What fills your life with joy? What can you start saying ‘yes’ to more?
Winter is for Soup Chill crisp air fills your lungs as the snow crunches under your feet. Winter has finally arrived in Park City, Utah! After a playing outside, thaw out and warm up to come yummy soup. This recipe is from Sarah Brown.
Mushroom-Coconut Soup (yield: 4-6 servings) 1/2 pound crimini, portobello, or other mushrooms 1 large onion 1/2 tablespoon miso paste 3 cloves garlic (add more if you love garlic) 1/2 tablespoon coconut oil 1 can light coconut milk 1 teaspoon paprika (optional) 4 large carrots 1 bunch kale 1 tablespoon red pepper flakes (optional) broccoli florets (optional) chickpeas (optional) tofu (optional) Chop all produce ingredients. Cook the mushrooms, onions and garlic in coconut milk, coconut oil, miso, paprika and red pepper flakes (if using). Add some water if needed. After cooking for 15 minutes, add the carrots and cook another 3-4 minutes (for softer carrots cook longer). Add the kale right before serving. Enjoy! Do you want more soup recipes for this winter?
Have A Happy Thanksgiving Without Overeating Are you excited for Thanksgiving? I'm thankful for time to catch up with friends, family, and eat yummy food. Enjoy yourself and eat mindfully. Being mindful means to be present while you are eating. Notice, appreciate, and give thanks for the food you are eating. Serve yourself smaller portions instead of filling your plate. Pay attention to how your body feels. Eat until you feel comfortable instead of full or stuffed. Remember to pace yourself with your eating. You have hours to eat and keep picking at the delicious assortment. You do not need to eat everything on your plate. If you overindulge, make black Friday a day for skiing, snowboarding or some other fun activity with your favo peeps. If you haven't figured out what you're bringing for the pot luck, here's an easy recipe from Elena Kulakovska. Have a wonderful day and Happy Thanksgiving everyone! xox
Yield: 4 servings - 1 cup organic vegetable broth - 1 1/2 ripe avocado - 2 cups simmered kabocha pumpkin - 1/2 cup sliced, sautéed leeks - 2 cloves roasted garlic - 1/2 teaspoon paprika - 1/4 teaspoon chile powder (optional, for extra kick!) - 1/2 teaspoon freshly ground nutmeg - Sea salt, to taste - 3 tablespoons organic toasted pumpkin seeds Place all ingredients into a blender and process starting with low speed, gradually increasing to high speed. Blend well until reaching a creamy consistency. Garnish with organic toasted pumpkin seeds.
Veggie Stir Fry
Stir frying is the easiest way to cook vegetables. I love my wok! I don’t cook with anything else. Woks are huge. Fill them with tons of veggies to cook your meal plus leftovers. Here’s how to prep your wok meal. Choose your veggies. Sort by size. Larger/chunkier veggies take longer to cook (i.e., carrots, broccoli, string beans, bell peppers). Start with these. As the chunkie veggies steam/soften add the thinner veggies. Add leafy veggies last like spinach, Swiss chard, or kale, then spice and serve!
This stir fry has string beans, broccoli, bamboo shoots, carrots, red bell peppers, squash, red kidney beans, garlic, onions, olive oil, rosemary, salt, and pepper. Wash the veggies and chop them up. Heat the wok, add olive oil, brown the garlic and onions. Add string beans, broccoli, bamboo shoots, and a bit of water to steam the veggies. Next add the carrots, peppers, squash, and beans. Stir it all up. When almost ready, add spices. I used Italian spices, but you can chose whatever you like. The next blog will be a tofu, poultry or meat stir fry. Any questions or special requests?
Gotta Love Leftovers Who doesn't love to eat yummy, healthy, flavorful food? Practically all of my meals are made from scratch. I make huge portions so I have leftovers. This picture is what I made with the leftover Thai curry butternut squash soup. I steamed up broccoli, carrots, and string beans in my wok. When the veggies were tender with a bit of crunch, I added the leftover soup. It needed a flavor kick so I added more curry paste, mixed it all up, and served it over steamed brown rice. I love to use leftovers as a base for a new meal. Want to read more on how? Hang tight til next time!
Thai Curry Butternut Squash Soup
Found a new recipe and I didn't follow it! Here's what I did...
Ingredients: Large butternut squash Can o coconut milk Green Thai curry paste Fish sauce
Cut squash in half, place skin side up in deep baking dish. Fill with water so squash is ~3/4 covered. Bake at 350 until skin is brown. Remove seeds and skin. Put the squash into a large pot. Most recipes say blend or use a food processor. I mashed the squash up with a spork cuz I like soup kinda thick. Put in can o coconut milk, fish sauce, and curry paste. Go by taste. Mix it up. Add water if it's too thick.
Cook on med so it doesn't boil over. Super yum. You can vary it how you want (add cilantro or basil, bell peppers, broccoli, etc.). I added fresh kale when I served it. Those were the only ingredients I had at the time. Give it a try! What do you think?
How Do You Feel? "Dr. Lee"... I'm always surprised and honestly a little embarrassed when someone calls me Dr. Lee. That doctorate title is saturated in academia and I've purposely gotten as far away from it as I could. I studied all kinds of theories and formulas, read and did tons of research, but it wasn't real for me.
My recommendations based on experimental hypotheses were in reports and published in journals. People rarely got to see or understand what these research findings meant in practical terms. I’d rather talk with people. Health is really about relationships, your relationship with yourself and others.
The simplest and easiest way to improve your health is to ask "How do I feel?" Whether it's a new training program or food, ask yourself how it makes you feel. If it makes you feel good continue. If it does not feel good, then make a change for something better. Keep it simple sweetheart!! How can I be of more help people? Please ask me questions so my writing and talks to fit your needs. I’m giving a talk tomorrow on “Mindful Eating” anyone interested in hearing more about this?
Asian Veggie Soup Recipe (sort of) Okay I told you recipes for me are merely suggestions cuz I like to go by feel. Here's what I made for dinner last night and put it into a sort of recipe format so you can let loose from following recipe rules.
Audrey’s Asian Veggie Soup
Ingredients Carrots Celery Mushrooms Kale Onions Tofu Ginger Chicken broth (organic) Soy sauce (there’s a gluten free option too) Sesame seed oil Choose a large sized pot for a big soup. Wash all the veggies. Chop carrots, enough to fill 1/3 of the pot. Chop the celery so there’s a little less than the amount of carrots. Chop ½ the package of mushrooms. The fresh kale didn’t look great, so I got a package of fresh kale leaves. Chop about 1/3 of an onion (if you really like onions add more). Chop up about 1/3 C of fresh ginger (I love ginger so I load it on). Fill the pot with carrots, celery, mushrooms, onions, ginger, and some sesame seed oil. Add the chicken broth so it is about 1 inch above the level of the food. Cook covered on medium high until the carrots are tender. Check and mix occasionally. Drain the tofu and cut into cubes. When the carrots are fairly tender add the tofu and cover the mix with lots of kale. Cover the pot. Let the mix steam and cook until the kale leaves are moist and have slightly changed color. Do not overcook (if the kale is a pale green it is overcooked). Mix it up and add more ginger or soy sauce according to taste. Enjoy!!
Breaking Rules and Following Recipes
"Rules are merely suggestions!", a cycling buddy shouted at me as we blew a stop sign. When I lived in Austria and Germany, they asked me lots questions about our way of life. "You Americans say you're free, but why do you have so many rules? Why can't you decide for yourself? You should know how fast you can drive and be safe. 21 and over for alcohol? You sneak drinks 'til you're legal and just get drunk and sloppy, why? Lifeguards for pools? If you don't know how to swim, why get in the pool?" To them, that's all common sense - no need for rules.
I tend to agree and it's how I think about recipes. I don't use them. I go by feel. When I want to make something new, I get the basic ingredients, prep, ad, and go by taste. Take a Thai curry; I change the veggies I use each time depending on what's fresh and looks good. I load the wok full, then add enough coconut milk so it's creamy, and put in just the right amount of curry paste to give it flavor with a good kick. Be bold! Dare yourself to go by feel. If you're too skerd, take one of my cooking classes where you are not only allowed to, but encouraged to modify the recipe. Next class is Wednesday, December 11, 2013 at 12 noon at the MARC and it's free for all! Here's to breaking recipe rules!!
What’s all the stink about?
One natural deodorant didn’t work for me, so I gave up. Maybe I just haven’t found the right one for me? There are toxic chemicals in antiperspirant/deodorant we absorb through our pits. Aluminum and paraben are the main offenders. Aluminum (i.e., aluminum zirconium trichlorohydrex (AZT)) is associated with increased risk of Alzheimer's. Secret has 19% of AZT. AZT is an antiperspirant. Maybe skip the antiperspirant? Sweat is normal, blocking the pores is not. Paraben is associated with increased breast cancer risk in women and men. Parabens, mimic estrogen. Could increased Alzheimer’s, breast cancer, and testicular cancer be linked to cosmetic products with chemicals absorbed in the skin? There’s no conclusive research. I’ll keep looking for healthier products. I just bought moisturizer and actually read or attempted to read the label. Should I choose cosmetics like I choose food? If I can’t read the label, I put it down. What about you?
Natural Deodorant and True Friendship
People ask my advice on different wellness topics. The latest was natural deodorant, is it better than your usual brand? Does it work? We are exposed to small amounts of toxic chemicals in deodorant. Research shows there is a cumulative effective from regular exposure. Details from Kris Carr are here. I decided to try for myself and didn't make it through 2 days. I stank so bad I could smell my own B.O. - gross! I can't believe my amazing friends!! They said I didn't stink even though I knew I did (I didn't let anyone close enough to get a whiff of my stinkiness). A brave soul dared to do the smell test! I love you to pieces Ash, but that would be way too embarrassing. Natural deodorant doesn't work for me. If you want to change, try it out for yourself. I know who my true friends are and here's to no more stinky pits! ;)