The Fit You

Love Your Body. Love Your Life

Tag: diet

Fast Fat Loss that’s Actually Sustainable

This is a great video.  Love how in-depth this girl goes detailing the kinds of changes she had to make and sustain.  Of course her trainer is the star of the show, all his work and science behind it is what gave her the results she wanted.  (Side note: not a fan of her piercings and shaved hair, just her enthusiasm and success).

I’ve been wanting to write more here at this site 🙂 but with working out almost daily, homeschooling an 8 and 4 year old and taking care of my 20 month old… lol… writing just is. not. happening. anymore. 😀 !!!!

But all that said, the working out and eating in a particular way has paid off.  I’ve lost 30 pounds in two and 1/2 months :O !  I know this sounds like a lot or like I probably looked dramatically different, but with how tall I am, I didn’t look overweight, the gravatar picture I have up right now with my husband is me with this weight on (taken in January).  You can see some fat probably in my face, but for the most part it’s been hard for friends and family to even tell the difference.  But I did go from 152 pounds to 122, and still counting, and this is fat coming off.  To me, it personally feels dramatic.  I’ve been trying to get back into the low 120’s since 2015.  And even though I DID lose all the baby weight with each baby 🙂 , that didn’t account for how I was a tad overweight (10 pounds) with our middle child, and then I was 15 pounds overweight with our third.  So together that was 25 pounds to lose even WITH losing the baby weights each time 🙂 .

Mostly over these couple of months of experimenting with what was working and what wasn’t, I’ve figured out that my body needs more cardio (slow thyroid issues!!). Apparently 30 minutes doesn’t work the same as an hour does for women with thyroid problems, in fact, one credible source I read said a woman’s body doesn’t even start burning calories until about 30 minutes into cardio if she has thyroid problems!  This explains how it was so. hard. to lose weight before when I was only doing 30 minute cardio sessions.  At first I really balked at the idea of doing an hour cardio, but once I gave in and started trying it, the weight melted off at 2-4 pounds a week!  So if you’re wondering about your thyroid, you may want to try the dreaded hour of cardio.

Things in the video that I’ve been implementing as well:

  • Cutting out refined carbs for the most part (sticking to complex)
  • NO SUGAR… at all
  • Keeping my fat intake to about 30 grams a day
  • Taking BCAAs
  • Lifting weights to build muscle and burn fat
  • Cardio

White Chicken Chili Soup

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For some strange reason, around this time of year, I seem to get a urge to have soups again.  Just one really giant crockpot soup seems to hit the spot, and then I’m finally done with “Winter Foods” and can move on LOL 😀

So… this was my fulfillment of that craving.  A beautifully white, healthier version of the full fat and cream White Chili, this version has more protein and less fat, and is packed full of veggies to round out the meal as a “complete” meal for nutrition.

It. Is. SO. Delicious!  And it’s just beautiful!

Even though this version has a lot less fat than the usual one, my husband remarked that it still tasted as though it should be extremely fattening 😀  YES!  Goal met!!!  You know you’ve made a good recipe when it tastes like it should be “bad for you” food 😉

Anyway, here is the recipe below.  And you literally just chop everything, put the raw chicken (sliced/pounded/prepped) at the bottom of your crockpot, add the water and chicken bouillon (or chicken broth), and all the chopped ingredients, spices, give it a stir, and then cook on High for 4 hours, or on Low for 8 hours.

Easy as pie … er… soup!

Ingredients

  • 3-4 pounds chicken breasts
  • 24 oz chicken broth (or water mixed with 2 tbs chicken bouillon)
  • Two 15 oz cans (large) of Great Northern Beans, drained
  • 1 yellow onion diced
  • 1 stalk of cilantro, minced
  • 2 cloves garlic minced
  • 1 very large can of diced tomatoes and chili peppers
  • 2 jalapenos diced
  • 1 very large can of creamed corn (makes it extra creamy since we’re not using real cream)
  • 1 cup plain greek yogurt (OR half and half – usually this is where people add heavy whipping cream, but the yogurt is MUCH healthier and gives it a creamy taste and texture)
  • 1 tbs Cumin
  • 1 tbs Oregano
  • 1 tbs Chili powder
  • 1 tsp Cayenne Pepper

So again, you just literally chop everything, open the canned foods, lay the chicken in strips or pieces on the bottom of your crockpot, fill it up with the water or chicken broth, add the spices and you’re set!

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You DO need to take the chicken out at the end, quickly shred it with two forks in a bowl (super easy because it’s SO tender), and add it back in.

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Add the greek yogurt when you add the chicken back in, whisking it into the chili (or add your half and half).  Then cook on High for 15 minutes more, and you’re done!

It basically cooks itself.

And there you have it.  A much healthier version of the scrumptious White Chicken Chili!

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Stephanie

Easy & Fast Snacks For Busy Families

 

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Along with our usual meal prep when we’re really trying to focus on eating healthier, I like to have some prepped snacks on hand for when we’re going to be more on the go.

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These can be anything from cubed cheddar and turkey bites, apples slices, cheese and crackers, bags of trail mix, all the way to protein bars!  The key, if you’re making it yourself – which does save so much money – is to slice, cut, or cube right away and section out your portions into ziplock bags or tupperware so that it’s already done and ready to go.   We buy a lot of things in bulk and then make our own little “packages” of servings for convenience.

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And it does make it a million times easier to have your healthy snacks already portioned out like this and ready to take with you!  And it really doesn’t take that much time.  In fact, you’re saving yourself time and money by ensuring you’re not going to be more tempted to reach for a candy bar from a snack machine or fast food when you’ve been stuck out too long.

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I do have to admit that meal prepping and snack prepping were much  harder when I was briefly trying to be a working mom back when our oldest was little.  I did manage to make all our food homemade, including snacks and such, but everything was a lot more rushed and anxious.

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One of the first things I noticed when I began staying home with him was the beauty of slowing down and truly enjoying life.  And MANY of the adventurous baking or cooking that we did together only happened when I was staying home… work took the best of me.

Now that we’re having more children, our family is almost run like a small business, so little things like this, although they take time, are relaxing to do and gives me fulfillment.  It’s the difference of making something beautiful yourself, rather than paying someone else to do it for you – you just feel that much more fulfilled and almost a sense of joy in creating it.

So I hope you try out making your own portioned out snacks this next week.  We do our grocery shopping today, so I already have a list of the things I’m going try 😀

Stephanie

Cauliflower Pizza!!

 

Oh man!!!!!!!!!   This was a GREAT TASTING recipe!  And this man in the video is so funny and cute!

This is the best cauliflower crust I’ve seen recipe-wise, and he definitely tried out a few different combinations before landing on this one, which he explains in his video.  So I decided to try it out myself…

My oldest son’s face when I told him what I was making 😀 LOL

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Priceless!

Anyway… it was really easy.  The only thing I did differently was use frozen (de-thawed) cauliflower which in hindsight, made it harder to get into the right texture, but it did still work and it still held together as a “crust.”  But next time I try this, I’m doing it this  man’s way using raw cauliflower and grating it down – just would have saved so much time.

Ingredients

  • 2 cups cauliflower, (or however much you want to make as many pizzas as you want) 2 cups = only ONE medium sized pizza
  • 1 cup grated Parmesan cheese (or other hard cheese)
  • 1 large egg

Grate cauliflower into little rice-like shavings (best to do this with raw cauliflower, if using de-thawed frozen, you have to try to blend it in a food processor)

Gently cook cauliflower shavings in a pan over medium heat to get all the moisture out.  You’re not browning it – just getting it to be a dryer texture so that it meshes together better to make a perfect crust!

Whisk egg in a large bowl, add in the shavings along with the parmesan.  Mix together and then your ready to put it on a pizza pan.

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Use oven paper or parchment paper over your pizza pan to prevent it from sticking (and help with super easy clean up!), spread out the crust mixture evenly into a circle.  Lift up edges of pizza to create a slight “crust.”  It’s important that the edges are thicker so that they don’t burn since the edges tend to cook quicker!

 

Now just bake at 400’F for 20 minutes to get it into a nice bread-y texture:

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That’s it!!  It’s gorgeous!!  This (above) is what it looks like after it’s baked to prep.  It is CHEESY because of all that Parmesan mixed into the crust!  We thought this was awesome!!  Now add your toppings once it’s cooled a little (5 min), and pop back in the oven at 400’F to cook for about 10 min more.

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DELICIOUS alternative to pizza!!!

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The only down side is that it does takes some time and only produces ONE smallish pizza – good for two adults for 2 days of lunches.  My usual (normal) recipe of making homemade pizza from scratch produces typically FOUR LARGE (HUGE) pizzas that last a long time.

So you have to really want to make this to keep to lower carbs.  It’s great though!  I’ll definitely be making it again ❤

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And the leftovers the next day are GREAT!  😀

Another tasty & healthy recipe in the bucket… now excuse me while I indulge in some gorgeous cheesy healthy pizza 😉

Stephanie

French Women Don’t Get Fat

I’ve always loved French culture… the way they typically don’t brush their hair even when it’s long… the obsession with skincare… their apothecaries where you can find beauty treasures not available anywhere else!

And… the way they eat!

French women eat carbs!  They enjoy breads and pastries!  They drink wine!

They eat dark chocolate and have dessert!

And yet they typically are well known for not getting fat.

There’s even a book out from years ago (no I haven’t read it – I should!) with this title, “French Women Don’t Get Fat!”

This video explores some of the ways they keep fit into old age ❤  So sweet!  And it’s mostly common sense stuff.  Nothing too hard or difficult to manage.

And the cute way they talk about staying fit, is as if it’s just part of daily living.  And it IS for them.

All it takes is moderation, or knowing your body well enough to understand when you need to “take the stairs” as they say.

When your pants start to feel tight, it’s time to ramp up your exercising, and cut back a little.  They do this on their own as a way of monitoring their weight and staying fit and thin.  No strange, difficult diets, no cutting out desserts or breads, just plain old exercising and eating fresh (not processed), homemade foods and desserts along with their healthy foods (proteins and veggies), too.

Here’s to french desserts, en modération😉

Bon appétit!

Stephanie

 

Valeria’s Easy Weight Loss Hacks

 

Valeria is  a Russian model, 27, two children, and a long history of taking excellent care of her mind and body.  I adore her ❤

One of the main purposes of this blog is to show women how ridiculously EASY and SIMPLE losing weight can be when you have the correct knowledge and advice.  You DON’T have to stop eating carbs, or start making complicated meals that are super high in fat.

Losing weight should be a relaxing, simplistic, lifestyle change that fits into your already busy routine.  It should be something SUSTAINABLE over the length of your entire life!  I don’t promote the most popular diet fads or pills for weightloss or weird supplements that mess with your hormone production.

None of that.

Just simple, easy, kind of “lazy” ways to change your life so that you start seeing and getting the body you feel strong and comfortable and proud in.

And these tips are so easy & true.  I’ve been implementing the “hacks” she mentions since about 2009.  So that’s almost a DECADE of knowing these things work for maintaining a fit and beautiful body you love.

  • Eat on small, salad-sized plates- you psychologically see the plate with TONS  of food and you feel more satisfied and are less likely to get seconds
  • Fill up HALF of your plate with veggies (greens – dark leafy greens especially – are GREAT for this).  I’ve consistently lost the most weight when I was practicing this daily habit.
  • Chew your food… chew it slowly and take your time to eat.  It’s been proven you digest better and that your brain is able to understand more correctly when you’re “full” and need to stop
  • When you do eat out, always order your dressing or sauces on the side.  Yes!  I don’t bring my own usually, although I know women who do that… it’s too much work for me and this is about “lazy fitness” 😀  But just ordering it to be “on the side” that way you can carefully “dip” your food into the high calorie, high fat flavor, you WIN big time in not smothering your food in that stuff!
  • Detox water – I used to do this with lemon, but her recipe is much better (and she promotes making a big batch to keep in the fridge – yea I totally do things like that)

Hope you enjoyed her tips as much as I did!

Remember… losing weight isn’t really that hard… a TON of what you need to do to even begin is just slightly alter what you’re already doing.

Stephanie

Meal Prep – Pulled BBQ Chicken!

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More gorgeous Meal Preps!!!  Ooooo and this one is so tasty!!!  It’s like a healthier version of “pulled pork” except it’s with BBQ chicken breasts, shredded.

  • 3-4 lbs of chicken breast, boiled and shredded
  • Homemade BBQ sauce (super easy, just look online for recipes!) or bottled BBQ sauce if you’re pressed for time)
  • About 1 cup of white rice cooked for each meal prep container
  • About 1 cup of veggies of your choice.  I chose corn and broccoli this time since it seems to go better with the taste of the BBQ ❤

Soooo delicious!  And again, soooo healthy and makes life a million times easier for us this week when it comes to easy and healthy dinners!

If you have any ideas your family does or for ours to try, please leave them in the comments I’d love to hear new ideas about healthy meal prep options!

Stephanie

Meal Prep Your Way to Fitness

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One of the things I’ve found to be really helpful in maintaining a healthy diet while avoiding bad food in a crunch, is to simply meal prep.

It’s too easy to reach for something on the go – namely fast food – when you’re pressed for time or stressed.  Turns out the Boy Scouts were right in their motto:

BE PREPARED!

Just taking the little bit of extra time to portion out your healthy meals and some handy-dandy snacks you’ll find makes life a lot easier for you!

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Super healthy greek yogurt cups homemade with blueberries & strawberries!

I always try to cook a big dish either on the weekends or Monday night, and have a second or third, smaller option, that way dinners for the week are completely covered!

So. Easy.  It’s. Ridiculous.

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Left: Breakfast Eggs & Chorizo Mix to eat each morning without having to cook!  Just scoop into a couple of tortillas, microwave, add salsa and GO!

AND it saves so much money!

 

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$$$$$$$

Think about how much people pay to have healthy, pre-portioned meals like this delivered, and yet if you do it yourself, you can save hundreds a month!

Seriously, we’ve saved so much through doing this… and it’s all super healthy food that tastes amazing, too!

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It also makes it easier for your husband if he’s trying to stay healthy as well, to be able to just reach in to the fridge and grab an already perfectly portioned, prepped meal in one  container.  There have been countless times my man has thanked me for doing this for him ❤ his favorite part is that I know just how much of everything to portion out, that way it’s filling and meeting macros but not over-loading.  

It’s the perfect portion control, because everything is right there and you’re discouraged from getting “seconds” – which would mean eating another day’s MEAL!

So…

Meal Prep… to borrow the famous Nike motto:

JUST DO IT!

Stephanie

New Year’s Bounce-Back is Totally Normal

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When that muffin top became a full-blown, busted can of biscuits! 😀

Yep, just after writing a post a little disappointed in all the fad diets people tend to try at the beginning of the New Year, I’m going to come out and say that wanting to “get healthy” or “start over” again, is totally normal 🙂 .

There’s something beautiful about a new year.  Maybe it’s the excitement of the fresh days of an early beginning, or the unknown of the future, and the promises that are to come.  I truly do get a little pumped up each time, and not so much in a resolution-making kind of way, but rather a general excitement for the new-beginning the year will bring.  I also enjoy looking back on the past year when it’s closing, and finding beauty in it to treasure moving forward.

So with all that said, I do believe it’s totally normal for people to want to look ahead to new and better things, to make promises to themselves about their fitness or whatnot.  I think it’d be a little strange if a person wasn’t motivated by the optimism a new year can bring… but then again, I am forever an optimist. 🙂

But yes, I am definitely relating to the picture above 😉  My muffin top from Thanksgiving has bloomed into what I would say a busted can of biscuits, as it should be after the holidays ❤  And now it’s my annual time to reset everything and bring a much welcomed balance back to our enjoyment of eating healthy.

The New Year’s “Bounce-Back,” is totally normal.  You’d have to eat ZERO pies or dressing or sweet potato casserole (and live a miserable life) to not feel the need to “bounce-back!” 😀

New Year Resolutions & Diet Fads

It seems every year there are many people planning to pledge or re-pledge themselves to getting healthy or finally losing weight.

And along with those great goals comes fad diets :/

I’m NOT a fan of weird diets… instead I think it’s usually best for people to just eat healthy and see how their body responds to cutting out *some* foods, but certainly nothing that would be longterm forever “you can not eat carbs,” kind of “diet.”

Someone in my fitness group brought up that the Keto diet and Whole 30 both tied for last place in ABC’s list of the Best diets for 2018.  While I’ve known plenty of women who have lost substantial weight with Keto, I still don’t trust it to be a viable option for women longterm (their whole lives).

I think one can lose a bunch of weight while on Keto, but once you start eating normal again (if you ever go back to eating normal carbs, pies, pastries, french fries etc.), you’ll just gain it all back because you haven’t discovered a way to eat that’s truly balanced (“bad” and “good” stuff you can enjoy).

Having been an athlete in school and longtime dancer always interested in health and fitness pretty much, these kinds of diets don’t work in my opinion because they never really teach the person how to take control of their eating longterm (life-long), how to enjoy something once in a while, and not stress about it, and yet still be able to stay on track with their fitness goals.

It’s a careful balance that I’m sure is truly different for every person, but what these fad diets don’t do is to teach individuals how to manage that balancing.

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Are there certain foods that you should definitely avoid when trying to lose weight?  Yes definitely.

But do you need to stick to a very strict diet that doesn’t allow you to eat entire food groups like carbohydrates for the rest of your life just to stay thin and strong?  Heck no!

Again, just because something may work for a season while you’re doing it, won’t mean it’s always going to work for you.  Eventually there may come a time when you’re working a drastically different schedule or maybe in a depression, and you just want carbs again, and there goes your keto plan or Atkin’s diet.

It’s better to learn how to manage yourself through true discipline in being allowed to eat the “bad” stuff, as well as knowing what and when to eat the good stuff.