I love this article**!!! Precision Nutrition has hit the nail on the head again, especially with the awesome graphic I copied below. This is why I coach like I do and why I chose to be certified by PN – no calorie counting, advanced metrics, too much planning, etc. It’s all habit based. Build healthy habits that you can apply in any situation and enjoy your life 🙂
**One caveat though, a personal concern of mine – I don’t agree with their suggestion to “get a dog that needs walking”. Do not, I repeat DO NOT get a dog with the sole purpose of helping you lose weight. Dogs are living beings and are not a responsibility to be taken lightly. My dog is the love of my life and means the world to me but even so it’s not always easy and getting a dog for the wrong reason means a trip to the pound for the poor pup.
Craving Alfredo sauce but don’t want all the calories? Then check this recipe out! The addition of the cauliflower helps us get in extra veggies as well. Pair it with zucchini cut into noodles or spaghetti squash and we have a gluten free,veggie packed pasta-like treat! This can easily be made vegetarian or vegan using vegetable broth, coconut oil & almond milk. It is also Paleo friendly that way 🙂
- 1 medium head of cauliflower (~ 1 lb/450 g)
- 1 large yellow onion
- 2 cloves garlic
- 1 tablespoon butter (or coconut oil)
- 5 cups (1.2 L) vegetable or chicken broth
- ¾ cup (175 ml) milk (or almond milk)
- ½ teaspoon salt
- Cut the onion and garlic into thin slices. Melt the butter in a skillet on low heat, add onion slices and garlic and saute covered on low until the onions are golden and caramelized (about 20 minutes).
- Bring vegetable or chicken broth to a boil. Cut the cauliflower into florets and cook in broth until tender (7-10 minutes). Reserve ½ cup of broth, drain the rest.
- Place the tender cauliflower into a blender or food processor together with the caramelized onions, garlic, ½ cup of broth, milk and salt. Puree until smooth.
- Store the sauce in a container with a lid (like a mason jar) and place in the fridge, if not using right away.
- Depending on the size of you blender, you can also double the recipe.
I love this new article debunking detox diets from Precision Nutrition. Juice cleanses do not work but they do a much better job off explaining why than I ever could. Especially scary that they both got so sick from this popular detox.
The take-away? Eat your fruits and veggies, eat sugars in moderation and save your money by staying away from expensive juice cleanses. Your body and bank account will thank you!
We already know the main dietary risks in North America, which include excess calories, processed sugars, fats, and salt. Simply cutting down on these would improve our health and functioning.
We can do this by eating the highest quality, freshest food possible, paying attention to body cues, and not overeating.
How in love am I with Girls Gone Strong? Their latest article is so amazing. Years ago I dropped to low body fat levels, my abs looked fantastic. My races were going great. But the dedication required was immense. I wasn’t able to enjoy my life. Now I’m a bit bigger and slightly slower but I can enjoy my time out with friends, guilt free. I don’t spend my days stressing over ever last calorie and beating myself up over the occasional missed workout. Inside Out Health is based on balance and creating confidence in the body that is uniquely yours. Healthy bodies and lives are in balance and we don’t expect perfection. I hope this article shows you that perfection is in your imperfections. None of us is flawless. And that’s what makes us perfect.
Full disclosure, I haven’t tried this recipe yet but I am always on the lookout for gluten free vegan recipes. Being gluten free with vegan friends is not an easy mix for dinner parties! If you choose gluten free veggie stock, this recipe will fit the bill and looks yummy! I’m going to provide the recipe and picture exactly as it was found here since I haven’t had time to play with it and make any changes. I do love the quinoa + various beans for a great source of protein. And the addition of all sorts of vegetables makes me anxious to try this one 🙂
- 1 Tbsp Olive Oil
- 1 Red Bell Pepper, diced
- 1 Yellow Onion, diced
- 2 Poblano Peppers, seeds removed and diced
- 2 Carrots, peeled and diced
- 3 Garlic Cloves, minced
- 2 Tbsp Chili Powder
- 2 Tsp Cumin
- 1 Tsp Granulated Onion
- 1 Tsp Granulated Garlic
- 1 Tsp Paprika
- 1 Tsp Oregano
- 2 Tbsp Brown Sugar
- 1/4 Cup Tomato Paste
- 3 1/2 Cups Vegetable Stock
- 15 oz. Chopped Tomatoes
- 15 oz. Red Kidney Beans
- 15 oz. Black Beans
- 15 oz. Garbanzo Beans
- 15 oz. Sweet Corn Kernels
- 2 Cups Quinoa
- Salt and Pepper to Taste
- In a large pot, preheat the olive oil over medium heat. Add the red bell pepper, onion, poblanos, and carrots and cook for about 10 minutes– or until some color has developed and they have cooked down slightly.
- Add the garlic and cook for another minute.
- Add the spices and tomato paste, stirring for about a minute.
- Add all the remaining ingredients. Reduce the heat to low and simmer for about an hour and a half.
- Season with salt and pepper to taste and serve with some fresh scallions over quinoa.
Years ago I fell in love with pomegranate flavored…well pretty much anything. But then I bought a pomegranate. Um…what was I supposed to do with THAT?
Fast forward a few years and some well meaning person in my life told me I was to eat the seeds. I tried again, purchasing a pomegranate and scooping out the seeds. And I about broke my tooth! I steered clear of pomegranates themselves while enjoying the delicious flavors they had to offer in drinks and such.
Over Christmas however, this all changed. My family was going through pomegranate seeds like they were crack. Gorgeous, red shiny beads of crack. I was encouraged to take another try and I’m so happy I did. I’m now addicted to these little natural candies and bought a big box of them at Costco yesterday. I looked around to find an easy way to get the seeds out and found this fantastic article which is now our link of the week!
I found her method worked best when using a wooden spoon. I would first whack around the sides (I held my hand to the side, rather than under the fruit). Then when the sides were empty I’d whack away at the top of the pomegranate. It’s super easy and even a bit fun. A little bit of a workout and you have a tasty treat when you’re finished. Enjoy!