Bored at home?

This is for all of you who are at home sitting on your tail waiting for your supper to cook or are just sitting on your tail because you’re lazy. Did it occor to you tonight how AWESOME your body would feel after a sweet muscle building workout??? 🙂 Well now it has. Just because you’re car is out of gas, you don’t have the time to go for a run, or you don’t have a gym membership doesn’t mean that you don’t have time to get in a good, powerful workout. Just a reminder- muscles are important to look and FEEL amazing. AND strength training is important. The more muscle you have, the higher your metabolism is and the more fat you’ll burn in rest mode (sleeping). Ladies, you’re not going to bulk up like the hulk, I’ll say it over and over again. SO… get off your butt and do this quick workout that gets the heartrate going and builds muscle. Do this nightly or even 3x a week and you’ll feel so much better!

  • 25 jump squats
  • 20 jump lunges (keep weight evenly distributed)
  • 15 push ups (can be on knees or hands on the table or chair)
  • 10 bicep curls each (grab your laundry detergent or gallon of milk, go slow and controlled)
  • 10 triceps push ups (elbows pointing back, not to the side, and staying nice and close to your side)
  • 10 one legged calf raises (better results if you’re on a step with your heel going lower than your toes)

Repeat 2-3 times. Make it AS HARD AS YOU CAN! Don’t be a lazy butt… it’ll work off some of those carbs that I know you’ve had today 🙂 Do this and have a nice, healthy fat and protein supper and your day is complete! GO!!

How to take back control after a binge

Food is my most favorite thing in the world, if you know me, you know what I’m talking about. If anyone has ever spent a weekend with me, or any time in general, you know that food is always on my mind. “OOO pizza sounds good”, “mmmm Snickers blizzard!”, “oooo… wings.” Just a few sayings that constantly come out of  my mouth. I feel bad for the boyfriend who has to hear and see me want to eat everything in the world every weekend. Now that you know my weakness, here is where the topic of binge eating comes in. Everyone is guilty of it, everyone has had their extra piece of birthday cake, their huge helping of pasta on vacation, or their second (or third) helping at Christmas or Thanksgiving. I admit, I have binged before when it’s not a special occasion and constantly have to work on not overeating because of my love for food. Because I recognize that I have a problem with eating too much every now and then, I’ve realized that there’s also ways to control it.

The main thing I do to control my binge eating is to not have the crap food (ice cream) in the house, because if I know it’s there, I’m going to crave it. Now some of you probably don’t crave food like I do and can have foods in the house that trigger your binges, and that’s totally fine. But, instead of scooping spoonful after spoonful out of the ice cream carton, take a 1/2 cup scoop and put it in a small bowl. A little bit looks like a lot when it’s in a small container and prevents you from eating the whole bag or carton. 

Learn to differentiate between cravings and hunger. When you’re craving something, it’s more than likely a single item. When you’re hungry, you’ll eat anything to keep your belly from growling, such as a salad or veggies. Also, you tend to crave foods when you’re bored, even if you’re not hungry. A good habit to get into when you’re bored or craving is to get a glass of cold water and get out of the kitchen. Drink your delicious glass of ice cold water and see if your belly is hungry after that. If you’re craving foods out of boredom, read, go for a walk, clean your room, write a letter, anything to get your mind off of food. 

Extend your meal times. Instead of scarfing your supper, take 15-20 minutes to savor every bite. Put your fork down, drink some water, talk to others, chew slower. When you eat slower, your belly has time to recognize when it’s getting full which prevents you from overeating in that sitting. 

DO NOT skip meals. Skipping meals can lead to overeating when you do get food in front of you. Have 3 healthy meals per day and a couple small, healthy snacks throughout the day. If you’re one who forgets to eat, set timers on your phone for every day at the same time and have your meal ready so when you “oops” forget to eat, your timer will go off and your lunch or supper will be ready right there for you. 

Keep your food in mind when you’re eating. Sit at a cluster free table, not in front of the tv, and not on your phone. Be aware of what you’re eating and how much. While eating more mindfully, you will enjoy your food more, and notice satisfaction, fullness, and flavor way more, and feel less of a desire to overeat. 

There’s nothing wrong with enjoying a sweet treat every now and then. Trying to completely cut out sweets and carbs (or your trigger/bad foods) can, in the long run, lead to a binge when they’re available. When you want a bowl of ice cream, grab a small bowl and put 1/2 cup in it. The best thing would be to take a small walk after that, too. 

Had a binge? Don’t beat yourself up because of it. Go for a walk, drink a TON of water, and plan your next meal to be a healthy, low carb one. Don’t punish yourself the next few days and kill yourself in the gym or starve yourself. Carry on with your healthy lifestyle. Don’t hit the gym after a binge with the mindset of “working off” the food  you consumed. Keep your workout routine the same. Focus on making the best food choices with protein, veggies, fruits, and nuts every day while continuing to allow yourself to enjoy that small piece of dark chocolate. 

Just because you have a crappy day for your nutrition doesn’t mean that you can’t automatically bounce back from it. Trust me, when I had bad living situations, I ate terrible and binged on the unhealthy food in the house. Now if I have a bad eating day on the weekend, I’ll work on my meals for the rest of the week to be sure they’re healthy and low carb- right down my alley! 

I hope this helps everyone when you feel as if you have a problem overeating or binge eating. 

Please note: Overeating on occasion, such as your birthday or Thanksgiving may very well be considered normal. However, if you are experiencing purging behaviors, such as self-induced vomiting, taking laxatives or enemas, or excessive exercising to prevent weight gain OR if you’ve noticed that you are overeating very frequently, please seek professional help. On the same note, if every “sinful” bite of food or any overindulgence episode (big or small) leads you straight to the gym for several hours to work it off, you may be dealing with abnormal food and exercise issues, such as clinical binge eating disorder (a real eating disorder) or compulsive exercise, which can be a form of bulimia—another serious disorder.  Learn more about recognizing eating disorders and getting help.

Source: http://www.sparkpeople.com

BBQ season!!!

Hello summer!!! 

Along with working on that bikini body, everyone should be working on healthy, low carb and low sugar options for BBQ food.

I’ve been looking up cheap and low-carb food ideas for the little get together we’re having for the 4th and have come up with so many options. The main thing I’m doing is BBQ chicken in the crock pot. It’s easy, it should be tasty, and can feed a little crowd or a big crowd. The trick is going to be finding a BBQ sauce that’s low in sugar. Now, I haven’t had BBQ sauce in the longest time because it’s just sugar that I don’t need. BUT… this recipe is made with bacon (LOVE BACON) and really doesn’t seem too hard to do. Plus, it could probably open up a whole new world of salads and chicken/beef flavors for me to do!! 

Ingredients:

  • 2 strips of thick bacon, chopped fine (or see note)
  • 1 small onion, minced
  • 1 clove garlic, minced or 1/4 teaspoon garlic powder
  • 1 small can (6 oz) tomato paste
  • 1 can (12 oz) diet (sugar-free) cola – Splenda-sweetened preferred
  • 1/4 cup low carb (sugar-free) catsup, (or see note)
  • 3 T mustard
  • 1 Tablespoon Worcestershire sauce
  • 1 pinch ground cloves
  • Hot sauce to taste

Preparation:

Note 1: If you prefer to leave the bacon out, add 1-3 teaspoons of liquid smoke, to taste, near the end of the cooking. Alternatively, add some smoky flavor using 1 teaspoon of smoked paprika, or chipotle powder to taste.

Note 2: If you can’t find low carb catsup, leave it out, but add about a tablespoon of vinegar and some sweetener, to taste.

1) Fry the bacon in a saucepan – a 2 qt pan works well.

2) Add the onion and cook over medium until soft – 3-5 minutes. Add garlic at this point if you’re using fresh and stir it for half a minute or so.

3) Add the rest of the ingredients, plus about half a cup of water. Stir well. 4) Simmer for 20-30 minutes. It will cook down a bit and flavors will combine. 5) Adjust the seasonings so you have the balance you want – you can add vinegar, artificial sweetener (liquid preferred), or hot sauce. (If it’s too hot, adding more sweetener will tone it down.)

The recipe makes approximately 10 servings of 1/4 cup each. Each serving has about 3.5 grams of carbohydrate plus 1 gram of fiber. 

Source> http://lowcarbdiets.about.com/od/saucesandmarinades/r/nosugarbbqsauce.htm

YUM!!! Here’s an awesome video (kind of) on a different barbecue sauce if you’re looking for something that has mostly stuff you’ll have in your kitchen. I live alone and I only need to get one or two things for this one 🙂

http://www.youtube.com/watch?v=7whaeE6fxjQ

Now that you’ve got your sauce fix enough to not buy the bottled stuff that has 15-30g of carbs/sugar per serving (yuck, I know), my brain “accidentally”  wondered to another recipe video that tells you how to make low carb cheesecake! Super super easy, only a few ingredients, and it look soooo darn good. Add some sugar-free red jello and some blueberries and you’re set for the 4th of July! 

Here’s the video link: http://www.youtube.com/watch?v=UQer-eG6blI

Here’s just the recipe:

  • 1 cup sour cream
  • 8 oz package cream cheese
  • 1/3 cup Splenda
  • 2 eggs
  • splash of lemon juice
  • splash of vanilla

How To Prepare: Beat together all of the ingredients. Pour into a cake pan and bake at 350 for 30 minutes or so.

Feel free to add a nut crust too!

I just may have drooled a little bit. I really hope this will make you look at the 4th as a day to stay true to your low carb lifestyle instead of looking at it as a chance to cheat yourself. Just because it’s a holiday doesn’t mean that you shouldn’t be able to control yourself!! If you’re invited to a BBQ and are afraid of not having self control, bring your own side dish to help you have something to munch on. Who doesn’t love cucumber salad? Or wrapped pickles, or veggies and dip!! OOO that reminds me, I also found an awesome veggie (chip for my guests) dip:

  • 1 cup sour cream
  • 1 cup mayo
  • 2 tablespoons dill weed
  • 1 teaspoon garlic powder (more or less depending on your taste)
  • Salt and pepper
  • Mix together and let it chill for a few hours.

Another easy one I found is taking sour cream and mixing it with a hidden valley ranch dip or dressing mix, or a packet of lipton onion soup mix. They all sound amazing!!

Alright so I obviously think about food constantly so I hope you’re enjoying my new recipes that I find!! Let me know if you try anything 🙂 

Remember…

CONTROL YOURSELF.