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@thecalorieguru-blog
Fitness Friday! Today I went on one of my favorite mini hikes, Lanikai Pillboxes on Oahu! Going for a hike every so often can do wonders for your endurance, strength and mental health. After yoga this morning, I was in an outdoorsy mood, so this 15 minute hike was the perfect solution. Afterwards, I went down to the beach and got my tan on. Happy Aloha Friday!!
Vegan strawberry chia overnight oats! This recipe is ridiculously easy and ridiculously amazing! Simply layer raw oats, almond milk, your favorite yogurt alternative (I used almond milk yogurt), chia seeds and fruit in a mason jar, chill it overnight and you're good to go in the morning! Super convenient for those of you who wake up early and it's super filling. As always, zero added sugar and 100% vegan. Give it a try!
Moment of appreciation for the beautiful organic strawberries I bought this morning! Natural sugar > added sugar..
This past weekend, I went on an uncharted hike that led me to some of the most beautiful rainforest that I’ve ever seen. The trail itself wasn't marked anywhere, so it was super exciting and serene! Don’t get me wrong, I love all hikes, marked or not. There’s just something special about the unmapped ones. Maybe it’s the lack of the people and the overwhelming sounds of birds. As long as you don’t get lost in the mountains, go out of your comfort zone and try making your own trail. It’s worth it!
The perfect breakfast or mid-day pick me up! Organic unsweetened coconut milk yogurt, organic chia seeds, organic raw oats, organic apples and a chocolate sea salt RXBar topped off with organic almond butter! YUM! RXBars have been a recent obsession of mine because they have 0 added sugar and they taste completely amazing. I like knowing what’s in my food and this company is super up front with its ingredients. This whole meal is completely free of added sugar, believe it or not. It’s also filled with protein and delicious, nutritional superfoods that leave me feeling 100% satisfied. Give it a try!
Beautiful citrus fruits! Among the spread are blood oranges, a valencia orange, and a huge pomelo, which is a type of grapefruit. These babies are filled with vitamins A and C, fiber and flavonoids. One of the reasons that I love citrus fruits is that they satisfy my sugar cravings while containing no refined sugar. They’re all natural! Eat more citrus fruits, you'll C just how great they are in no time.
I challenge you to find a better looking, better tasting tofu poke bowl. The one I had was from a vegan, plant based restaurant/ café called Ai Love Nalo. It had organic local spicy tofu, green onions, avocado with sesame seeds, cherry tomatoes, sprouts and greens all served with brown rice. What’s not to love?! This bowl was packed with proteins, fiber, tons of vitamins from the greens and more importantly, amazing flavor. Overall it left me feeling super satisfied and filled with great, clean energy. Go eat a tofu poke bowl!
- Gio
Spring Break!
I’m so sorry for the lack of posting, I was on spring break this past week! Over my vacation, I did a lot of hiking, got in some great tanning hours at the beach and basically didn't look at my laptop once. The hike in these pictures is the Koko Head Trail, located in Hawaii Kai. It’s one of my all-time favorite hikes, even though the whole thing is made of stairs. Hiking often has given me great cardio endurance and has helped me tone pretty much everywhere on my body. Whatever you decide to do for exercise, make sure that you drink tons of water and have lots of fun!
- Gio
Fitness Fridays
Even though it’s a day late, I wanted to start a weekly post called Fitness Fridays! Some people have a gym membership, go running or even lift weights at home. My workout method of choice is yoga. Practicing yoga offers me a great way to tone, build and stretch my muscles while keeping a balanced frame of mind. Being surrounded by a bunch of gigantic body builders is kind of intimidating for me, which is why I stopped going to the gym. Once I started going to yoga, I’ve been able to think clearer than ever and really work on my core. When I don't go to a studio, I love doing random poses or inversions out in nature. What do you do for exercise?
- Gio
Not All Fats Are Bad
Nutritionists and health-fanatics constantly rave about “healthy fats.” Now, for those of you who don't know, here is a public service announcement: Not all fats are bad for your heart/ body! In fact, some are actually really good for you. What’s important is being able to tell which fats are good, and which ones are unhealthy, calorie-packed molecules.
For lunch today, I was in the mood for sushi. I don't know about you but the last time that I tried to make sushi, it looked more like a slushy. So, I immediately went to Whole Foods and bought a garden veggie ahi roll.
Pre-made rolls make it really easy to monitor the nutritional value of what’s in your sushi. My roll was 200 calories TOTAL, with ten grams of fat. Before you panic, let me tell you that the fat came entirely from naturally occurring oils in the fish and the beautiful avocado that you see inside. Both of these delicious foods contain heart-healthy fats and oils that will leave you feeling fuller than most meals, without an excessive amount of calories.
Avocados contain a monounsaturated fatty-acid called oleic acid. Also found in olive oil, oleic acid is said to reduce inflammation and even prevent some forms of cancer. Unlike the fat that you'd find in a hamburger, the fat in avocados actually lowers your cholesterol and improves your heart rate.
The ahi in my sushi roll contains omega-3 fatty acids which lower the amount of triglycerides (unhealthy fats) in your bloodstream. These acids also lower your risk of coronary heart disease, which is the #1 cause of death in America.
Some fats are actually really good for your inner health, as well as your outer health like your hair and skin. So, the next time that you see a food that contains fat, don't necessarily be alarmed. Just do a quick Google search and I’m sure you'll be able to tell whether or not the fats are helpful, or harmful.
See you next time!
Gio
Monday Thoughts
Living a healthy lifestyle involves more than just quality eating. You need to treat your body well on the outside also! I know, everyone has a busy schedule. Whenever I have any free time, I’m either at the beach, yoga or working on my blog, depending on what the weather looks like. This past weekend, the skies were blue and the water was crystal clear. Right when I woke up and looked outside, I knew that I had to go to the beach. I threw on my favorite board shorts, grabbed my Alba Botanica all-natural sunscreen, an organic apple, my Hydro Flask and I was on my merry way.
Going to the beach is a great time to soak up the sun and detach from all of your obligations, even if only for an hour or two. The salt water helps to remove toxins from your body, while tanning gives you a healthy dosage of vitamin D from the sun. As long as you don't burn yourself too badly, there really is no downside. I made the mistake of not using enough sunscreen, so I got pretty red. Not to worry, if you get a sunburn, simply apply some fresh aloe vera and by the morning you should be nice and golden brown.
I’m fortunate enough to live in a place where I’m literally surrounded by water, so I have no excuse to not go to the beach whenever I have the chance. I hope you all made the most of the beautiful weather, and enjoy the rest of your week!
Live life to the fullest!
- Gio
Lunch on the Go
I don’t know about you guys, but I’m a pretty busy person. Juggling school, work, exercise and personal time doesn’t always leave me enough time to drive home for lunch. Believe me, I’m a huge supporter of buying your own ingredients and cooking from home, but sometimes there’s just not enough time in the day.
My go-to lunch when I’m out and about is the salad bar from Whole Foods. They offer a great selection of locally-sourced organic greens, proteins and fruits that always leave me feeling happy and energetic when I need a midday pick-me-up. What I’ll normally do is grab a small container, and then start piling on the greens. I start with a base of spinach or kale, and build from there. While I prefer these greens, use any kind that you like. They offer a huge selection of lettuces, arugula, different types of kale and even watercress. Once I lay a healthy foundation of greens (anywhere from one to two cups) I’ll throw on some tomatoes (either grape, cherry or Roma depending on what they have that day), cucumber slices, olives, dried cranberries or currants, some sort of fruit (normally apples or grapefruit wheels) and then a few pieces of cold ginger miso tofu. I use the ginger miso tofu because the miso ginger sauce acts as an extremely low calorie, fat-free dressing. If they don’t have tofu one day, I’ll add a really light drizzle of pomegranate vinaigrette dressing, which is only 35 calories for two full tablespoons! I love getting the salad bar because the possibilities are never ending. You could go every day and chose a new combination of flavors, while keeping it healthy and low in calories.
The salad bar is priced based on weight, at $8.95/pound. My variation weighs about a half pound or less, costing only $4-6 dollars depending on your toppings.
*TIP: If you go on Wednesday, the salad bar is $1 cheaper per pound!)
I don’t get this every day, but it’s a really great backup plan if you need a cheap and refreshing lunch. Salads from restaurants are often packed with tons of artificial ingredients and drenched with salty, fatty dressings that take away any nutritional value. For example, just a half-sized portion of the BBQ chicken salad from CPK has 710 calories, 48 grams of fat (11 of which are saturated), 55mg of cholesterol, 930mg of sodium with 0% of your daily recommended intake of vitamins A & C. Keep in mind that this is just the HALF portion. I’d much rather pay $4 for a healthy and delicious salad than $11.99 for one with essentially no nutritional value, and 48 grams of fat. Toppings included, my salad comes out to about 200-350 calories. Keep in mind that this is a rough estimate, the exact calorie amount will vary based on what goes on top.
At the salad, bar, I try and avoid pre-dressed salads. I like being in control of the amount of dressing and ingredients, which is why making your own is such a great option! Next time that you’re on the go, don’t sacrifice time for your health and well being. Make your own delicious variation and I hope you guys try this!
Bon appétit,
Gio
Skip the Line at Starbucks (and the artificial flavoring!)
Rise and shine! My day does not start until I’ve had at LEAST one cup of coffee. I’ve been an avid coffee drinker since the seventh grade. Granted, I haven't always supported the self-brewing method. In fact, I actually used to buy coffee from Starbucks a minimum of twice a day, without fail. But, after learning of the endless benefits of brewing from home, I’ve never looked back. The next time that you're craving a grande iced coffee with milk, why not make your own cold brew for a fraction of the cost, without the six pumps of artificial liquid sugar?
It all starts at the grocery store. I buy organic, freshly-roasted coffee in bulk from Whole Foods Market. People often associate the words “organic” and “bulk” with a hefty price tag. After reading this, you’ll see just how affordable making your own coffee can be. You’ll be navigating the grocery store like a pro, without maxing your credit card. Choose a roast that works for you. For me, the darker the beans, the better. I buy the organic French roast for $13.99 per pound. Incase you didn't know, a full bag of coffee beans is about a pound, so you're only paying $14 bucks for about two weeks worth of fresh coffee. The average cost of an iced coffee drink from Starbucks is anywhere from $2.50 to $4.00, depending on the type of milk or flavoring that you add in. Aside from being organic, the bulk beans offered at Whole Foods brew a bolder, cleaner batch of coffee. Once you choose your desired roast, simply grind em’ up either in store, or at home and prepare to enjoy the cleanest cup of cold brew you've ever had!
I use the CHEMEX 6-cup coffee maker, which goes for about $40 at retailers like Nordstrom, or even Urban Outfitters. They’re significantly cheaper than espresso machines, which can easily go for well over $300. Think of it this way, spend $40 once and get a lifetime of coffee. A $40 Starbucks gift card would last me about a week, if I were really spending carefully. While I prefer this method, any coffee brewer will work. Aside from the coffee maker, I use CHEMEX’s pre-folded, all natural coffee filters. Each box has 100 filters, sold for only $8.90 from their website. It’s important to use all natural coffee filters to make sure that there aren't any chemicals or oils being filtered into your morning cup of joe.
After choosing a brewing method that works for you, simply add in your fresh grounds, boil some water in a teapot, and get brewing! Here’s a procedure on how I make my ideal cup of coffee:
Put about a tablespoon of organic honey into your favorite cup (I use to-go cups so I can grab it right before I leave in the morning)
Pour in your freshly brewed coffee and mix the two together (this prevents the honey from clumping)
Add in a splash of unsweetened, organic almond milk (feel free to substitute almond milk for soy or coconut milk, or enjoy it black!)
Chill your coffee overnight and enjoy in the morning either at home, or on your way to work, school, etc.
My recipe makes a great tasting drink that is easily under 50 calories, depending on the amount of milk and honey that you put in. I use honey as a sweetener instead of traditional sugar because of the crazy health benefits and the great taste. Honey contains antioxidants, antibacterial and anti-fungal enzymes, and flavonoids that reduce the risk of some cancers and even heart disease. It also helps to keep your throat healthy, which is great for me considering how much I talk during the day. Adding this to your daily coffee instead of chemical-filled sugar syrup is certainly a better option! A half-gallon of 365-brand organic, unsweetened almond milk goes for about $3. This entire half gallon is cheaper than most drinks from any coffee retailer, not just Starbucks. The honey will add sweetness to your coffee, so there’s really no need to buy pre-sweetened almond milk. Almond milk adds a great nutty flavor to your coffee, while only containing 40 calories for a whole cup. I add in just a splash, which amounts to 15 calories or less! Almond milk is also cholesterol free, and contains no saturated fat. It’s almost too good to be true.
By making coffee at home instead of buying a cup per day, you’re in control of everything that goes in, while saving tons of money. I really hope that you try this recipe, and establish a long-lasting habit of home brewing. It’s time to take control of what goes into our coffee! Enjoy everyone!
Until next time,
- Gio
The Most Important Meal of the Day
Starting your day off with a heaping plate of syrup-drenched pancakes, fried hash browns and salty links of sausage may sound like fun in the moment, but take a second to consider the aftermath. Putting these foods in your body before it’s even 10am leaves you with an overstuffed stomach bogged down by a five-pound slur of sugars and saturated fats. The good news is, breakfast doesn’t have to be like this! Consider instead a refreshing, filling and nutritionally balanced breakfast with less than 250 calories. You may find this hard to believe, but with the recipe I’m about to explain, I promise that you’ll start your day with clean energy and a satisfied stomach.
My favorite breakfast to eat during the week typically consists of some type of nonfat Greek yogurt (make sure that it’s preservative and hormone free!) which I top with fresh and frozen fruits for natural sugars, chia seeds and raw oats for a crunchy granola substitute, and a light drizzle of organic honey. Here are the simple instructions:
Open up your yogurt
Throw all of your toppings right into your yogurt cup, or combine them in a bowl for more room to stir.
Feast on your delicious creation!
I use Chobani’s nonfat plain Greek yogurt. They're not organic, but Chobani yogurts are non-GMO, free of bovine growth hormones and preservatives, all while using natural ingredients and tasting super good. For all you college students out there, they're also super affordable! Now, I know that plain yogurts don’t taste that great to everyone, which is why I use yummy fruits that sweeten it up without any unnaturally occurring sugars. Another great perk of Greek yogurt is that it’s filled with proteins and calcium, which are nutrients that our bodies run on. Choosing a plain yogurt instead of a fruit-flavored one cuts out the insane amounts of refined sugar. For example, Yoplait’s blueberry flavored Greek yogurt contains a whole 18 grams of sugar per container. Also, in almost every variety of Yoplait yogurt you’ll find high-fructose corn syrup. Starting your day off with so much artificial sugar will leave you craving more in the afternoon and evening, rather than the satisfied feeling you’ll get from adding in fresh or frozen fruit to a plain yogurt. By adding your own flavors and toppings, you’re aware of every ingredient going into your meal, while leaving out the unnecessary chemicals. A standard 6oz cup of Chobani’s plain nonfat Greek yogurt has 6 grams of naturally occurring sugars (a.k.a. lactose), a whopping 18 grams of protein, zero grams of fat and 20% of your daily recommended calcium intake, with only 100 calories.
What I find so magical about this breakfast is the versatility. The toppings and flavors are essentially limitless by choosing a plain yogurt base. When I go to the grocery store, I’ll normally pick my favorite types of fruits, either fresh or frozen. Choosing a variety of fruits allows you to switch up your daily breakfast and invent new and delicious flavor combos!
Now, let’s talk chia. Chia seeds are a beautiful superfood that are filled with antioxidants, omega-3, fiber and protein. What does this mean you may ask? Well, with the amount of nutrients being delivered through such a tiny seed, you’re left feeling even more full without feeling like you need to puke. In this specific recipe, I used my trusted all-natural Chobani yogurt, which I topped with organic raw oats, organic slices of fresh strawberries, organic chia seeds, organic frozen blueberries (for an almost froyo-like sensation,) with some organic Big Island honey on top. While I love this combination of toppings, chose flavors and ingredients that you like! If you don’t like raw oats, you can add some organic granola. Just make sure you watch the added sugars. If you don’t like strawberries or blueberries, add your favorite variation. Note that the calorie count will vary depending on what you decide to put on top. The possibilities are endless, making this a recipe that truly works for just about anyone.
Just because we’re all in a rush in the mornings doesn’t mean that our only option is to stop at the drive-thru for fake food on a platter. The total time that it takes me to make this is around two minutes. Note that in the photos above, I spent a little extra time on decoration. The beauty of this breakfast is that by combining all of your ingredients in either the original yogurt cup or a small bowl, you’re giving yourself the perfect serving size and almost no cleanup. If that doesn’t sound like a dream come true to all of you busy-bees out there, I truly don’t know what does. Breakfast really is the most important meal of the day, and by starting off with low calorie, yet fulfilling meals, you’re setting yourself up for an amazing day of satisfaction. Enjoy!
- Gio
Healthy isn’t a goal. It’s a way of living.