Revisiting the CARB CURFEW!!

I've said it before, and I'll say it again.  SET A CARB CURFEW!  It's SUCH a great way to shed that last couple of pounds that just seem STUCK to your mid-section :)

Although carbohydrates are an ESSENTIAL part of your diet (they provide energy, help your organs function well, & provide a vast array of nutrients!), they need not be consumed in the later part of your day.  So today's tip of the day:  Set a Carb Curfew!  Eliminate carbs @ dinnertime.  No need to fill up on food-energy that you won't be using....and since you won't be putting it to immediate use, a large portion of those carbs will be converted to fat and stored away.  BUMMER.  Skip out on the bread, rice or pasta and instead fill your plate with a source of lean protein, and at least 2 different dark-colored veggies (always try to fit in something green!) 

Let me know if you adopt this habit, and how it goes!  Success stories are the greatest proponent for a healthy lifestyle!

 -Peace. Health. RoxyB!!

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Recipe: Homemade Grilled Personal Pizzas!!

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L is for LUNCH!!

...the best Leftover Lunch you've ever had!

I have learned through trial and error that when it comes to lunchtime, I NEED some CARBS involved.  I tried the midday salad route, or the breadless sandwich, but the lack of carbs just left me feeling incredibly lethargic by early afternoon.  NOT okay.  A healthy, fresh lunch with some added carbs is the perfect way to nourish your body and provide the energy needed to make it through to the evening...especially when you expend the energy needed for a workout (hint hint)!  Try out this delectable little treat I had yesterday...doesn't it look amazzzz?  A simple salad doesn't quite do it for me at lunch.  That whole wheat tortilla goes a lonnng way!

Wanna know the best part?  It's LEFTOVER from the previous night's dinner!  What started as a scrumptious salad, ended as a yummy lunchtime wrap!  Here's the down-low on how to prep both:

Grilled Chicken Apple Spinach Salad:

{serves one}

-3 cups fresh spinach

-1 apple peeled (yes, with a peeler)

-2 carrots peeled

-1 grilled chicken breast (season the chicken to keep from needing a dressing!)

- toss in bowl and !  

**TIP:  If your chicken isn't nice & juicy, the salad may seem a bit dry...even with the apples!  Add a tsp or so of balsamic or red wine vinegar to moisten it up!

 Leftover Lunch Version:

- remove from fridge leftovers from THIS easy-peasy dinner.

- empty into a warm whole wheat tortilla or pita 

- ENJOY w/ a side of fresh fruit OR fresh veggies & hummus. YUM.

When it comes to choosing the right foods, don't be afraid to fail!  Give any change in your diet about a week or so, and if you're not feeling right about it (e.g. low energy levels) look for ways to tweak!  A little change can go a lonnng way!

-Peace. Health. RoxyB!!

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Going Vegan? Even if you're not...check this out!!

Stumbled upon this super great site this morning thanks to Jennifer @ Sweat.  I have no plans to go Vegan, but I DO want to add more vegan recipes to my repertoire!  Every single thing on Manifest:Vegan looks AMAAAAZZZING.  

Um...how scrumptious does this White Chocolate, Raspberry, & Sage Tart look??

I am SO superpumped to try some of them.  If you do lots of cooking/baking, be sure to check out the "substitutes" section.  Such great info that I am constantly looking for, all in one place.  Great info.  Great user-friendly site.  SO excited!

Let me know which Manifest:Vegan recipes you try and how it turns out!

-Peace. Health. RoxyB!!

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Reader Tip: Fruit Gone Bad? Freeze it Up (...and then GREEN-It-Up!)

If you're like me, it's SUCH a challenge to figure out the right amount of produce to purchase. {Remember to go organic when purchasing these fruits!} Get too little and you have to go to the grocery store WAY too often.  Get too much and it's going bad before you even get a taste!  Today I'm passing along a handy little tip from a reader.  She shares in reference to the Green-It-Up Fruit Smoothie recipe, but it goes for anytime you find your fruit looking a little past its prime :)   

Tori says:

Delish!  Love a little green in the ol smoothie!  Tip - freeze your fruits & then you won't have to put ice. This eliminates the drink from being too icey but it's still slushy from the frozen fruits (better!).  I just freeze my fruit when it looks like it's about to go bad so I always have lots of little baggies of frozen strawberry banana!

**Remember:  Organic fruits are cheaper when they're in season!  Check out this chart to direct you to which fruits are currently in season!

-Peace. Health. RoxyB!!

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Fit Tip of the Day: GREEN up your Fruit Smoothie!!

The good old "I'm on a diet" classic, the fruit smoothie, is a rather delicious treat if you ask me!  What better way to stick to your healthy eating habits on a hot summer day in the DFdub (and I mean...HOT!?) Well, next time you choose to whip up one of these healthy delights, don't get caught in a rut of using the same ingredients.  Add some GREEN!  Toss in a LARGE handful of fresh spinach (or maybe 2)!  It may not look quite as pretty, but by greening-it-up, you've added an intense boost of nutrition!!  Spinach is one of many dark green veggies who offer big time rejuvenating and waist-slimming health benefits!!

RoxyB's Green-It-Up Fruit Smoothie

So.  To get started, simply add a packed cup of spinach to your fav healthy fruit smoothie recipe, OR, try my current go-to concoction! Add ingredients in the order listed and blend for about 1 minute! 

2 packed cups fresh spinach 

1-2 cups berries (of any kind!)

1 banana

1 cup ice

1 T flax seed

1/2 cup coconut milk

Word to the wise:  Add your spinach at the BOTTOM of your blender (or Ninja...if you don't have one, you SHOULD!  They're the bomb!) to ensure that it gets fully blended into your smoothie!

Skip out on the sugared-up cold-bev indulgences this weekend, and partake in a GREEN fruit smoothie!! YUM.

PS- A GREEN smoothie is also a super-sneaky way to hook your baby/toddler/child up with some extra veggies!  My little munchkin LOVES a good spinach, strawberry & banana smoothie!

-Peace. Health. RoxyB!!

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Bye Bye Food Pyramid... Here's what your "Plate" should look like!!

Okay.

I am soooo excited about this much needed change!  The USDA has FINALLY revisited it's "Food Pyramid" concept that has been around forEV.  They've replaced the pyramid that we've all grown to love {or hate} with "My Plate"...a MUCH more practical & easy-to-understand concept based on the 2010 Dietary Guidelines for Americans!  The new website is SUPER user-friendly and offers all kinds of helpful info on choosing healthy foods and creating healthy MEALS!  Puh-puh-puhleeeease check out ChooseMyPlate.gov to learn more about USDA recommendations!  And while you're there, go ahead and hook yourself up with one or two of the printables to hang on your fridge or pantry door! GREAT reminders to eat well! Here's to treating your body to HEALTHYNUTRITIOUSDELICIOUS foods!!

-Peace. Health. RoxyB!!

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RECIPE: Egg White & Veggie Omelette Muffins!

Need a healthy, non-processed, and QUICK breakfast option?  Check it: Prepare on a Sunday and you've got breakfast every day for the rest of the week in 30 seconds or less!  Awesome?  Yes... TOTALLY awesome.

Ingredients:

• 1 cupcake pan
• 12 cupcake baking tins
• 3 cups egg whites (w/2 yolks) OR 3 cups egg substitute
• 1/2 packed cup chopped spinach leaves
• 1/2 cup chopped mushrooms
• 1/4 cup chopped fresh brocolli
• a pinch of black pepper (optional)
• a pinch of cayenne pepper (optional)
• a pinch of chipotle seasoning (optional)
• INSTEAD of the seasonings, try adding a few shakes of your fave sauce! (Garlic-Pepper, Louisian Hot, Tabasco...whatev!)

Preheat oven to 350*.  Combine all ingredients in a medium mixing bowl.   Mist each muffin tin with nonstick cooking spray.  Scoop 1/2 cup of mixture into each muffin tin.  Bake @ 350* for approximately 20 minutes, or until edges begin to brown.  Let cool for 1-2 minutes in pan and then remove.  Whatever is not eaten, store in airtight container in refrigerator for up to 5 days -or- store individually in ziplocs and freeze.  In the morning, just pop them in the micro for 20 seconds!  Nothing like a healthy and (semi)fresh breakfast on-the-go!

ENJOY this easy nourishing meal as it provides you with the food energy you need to start your day off on the right foot!

*DISCLAIMER*

My muffins look beautiful and fluffy when they come out of the oven, but always sink big time!  They don't look so beautiful by the time they've cooled, but they taste deLISH!  This recipe is to provide you with a nourishing and quick breakfast option, not to create a gorgeous, picture-worthy concoction :) 

-Peace. Health. RoxyB!!

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An Alternative to Juicing for Weight-Loss

My personal wellness philosophy embraces health choices that are sustainable and create lasting results.  I steer clear of anything that is meant to be temporary and am anti-quick-fix {barring special circumstances in which a doctor recommends such}.  For this reason, I am not a proponent of "Juicing" for weight-loss.  Although the juicing diet is nutritious, it is a diet that could not be maintained as a way of life.  It does not provide the full spread of nutrients one needs to sustain normal activity on a day to day basis.  Any temporary diet, especially one that involves a drastic calorie-cut will most likely get quick weight-loss results, but upon returning to a normal caloric intake, this weight will return!  This process confuses the body and can actually SLOW your metabolism, resulting in an even MORE difficult weight-loss journey.  This particular article is not meant to focus on the downfalls of juicing, but to offer a natural, healthy, and more sustainable alternative.

To anyone who is considering Juicing for weight-loss, I would recommend instead adopting more raw foods into your daily eating regimen.  Eliminate any processed foods you regularly eat (white bread, crackers, breakfast bars, frozen meals, fast food, etc...) and replace them with raw vegetables, fruits, nuts, & seeds.  Eating raw helps to clean the yuckiness out of your body that processed foods leave behind.  It also provides a vast array of energy-building, and fat-burning nuttrients.  By choosing not to cook your veggies, you are skipping the step that zaps a large amount of the nutrient-punch!

If you are seeking a cleanse, a gradual increase in raw foods will not have the immediate effect you are looking for.  If you're interested in making raw-eating a lifestyle, I would recommend first choosing 1 NON-raw ingredient per meal, and then piling on the raw goodness around that ingredient!  For example:

• Grilled Fish Lettuce Wraps w/ raw veggies,  & sliced raw almonds.  
• Fresh Spinach Salad topped with your fave fruits, raw veggies, chia seeds, & walnuts (try a tsp of balsamic vinegar on top!)
• Black Bean & Avocado Salad on mixed greens & kale w/ sprouts, sunflower seeds, chopped raw broccoli, mango, & diced onions.  
• BONUS TIP:  Use your fave spices OR some oil & vinegar to add extra flavor to any dish!

Replacing a juicing diet with eating raw allows you to be more creative with your snacks and meals!  I am currently working on a more detailed eating plan which will be available on the blog in the coming months.  Stay tuned for that!

Remember that the most efficient and long-term effective way to lose weight and keep it off is the combine exercise and nutrition!  When paired with exercise, he nutrient punch in raw foods will assist in maintaining your energy levels throughout the day, recovering from exercise more quickly, and keeping your metabolism functioning at its most efficient levels!

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Community Supported Agriculture...yes, please!!

Have you heard of a CSA (Community Supported Agriculture?  If not...go to localharvest.org and read up!  What better way to support local farmers, ensure super-fresh locally-grown produce, and get the maximum vitamin-packed benefit from your veggies!?  Anyone out there a member of a CSA or something similar?  What has your experience been?  Have you enjoyed?  Please share with those of us who think it sounds beyond perfect and are planning on joining one in about...3 seconds!

-Peace. Health. RoxyB!

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TIP OF THE DAY: Start your day w/ h2o!!

Drink 16 oz of water right when you wake up in order to boost your metabolism by 25% for up to 90 minutes! 

--Peace. Health. RoxyB!

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Chips & Salsa got you down? Tips for Making Healthy Choices @ Mexican Food Restaurants

Going out for your beloved Tex-Mex is NOT an excuse to abandon your healthy eating habits.  There are plenty of healthy options & substitutions!  Here are some tips for the next time you find yourself @ Chuy's, and at a loss for what you should order!  The little things can add up to go a LONG way in saving calories...and thus...your waistline ;)

1. Drink an entire glass of water before you put ONE SINGLE THING into your mouth. Seriously.  Do it.
2. If you MUST eat chips & salsa, limit yourself to ONE bowl of chips.  Once the first bowl has been replaced...CUT. YOUR. SELF. OFF. 
3. No queso. 
4. Steer clear of any & all things fried.  This includes "crispy" chicken salads/sandwiches, french fries, "breaded" meats & veggies, fried shrimp, and even tortilla chips & crispy tacos!
5. Replace traditional starchy sides (mashed potatoes, french fries, mexican rice) with their greener & more nutritious counterparts.  Ask your waiter for baked or grilled mixed veggies, a baked sweet potato w/cinnamon on the side, black beans, avocado slices, a side salad (House or Garden...NOT CAESAR!!!)
6. Replace any topping/sauce with salsa, this includes on salads, smothered chicken, enchiladas, , tacos, etc...
7. Avoid anything topped w/cheese.  OR even better: replace the cheese w/salsa or pico!
8. Order tacos on corn instead of flour tortillas.  If you don't like corn, ask for a side salad and dump the contents of your taco/burrito on top of your salad!  Top w/salsa or avocado slices.  YUM.
9. Look for grilled chicken or grilled fish plates.  As a general rule, these will be your healthiest options!  
10. Meals like cheese quesadillas & cheese enchiladas offer VERY little health benefit, while loading you up on the dreaded EMPTY CALORIES.  Don't give in!
11. Speaking of empty calories...Remember:  Drinks contain calories too.  Sodas and Margaritas will up your calorie-count in a hurry.  Drink water!

See?  You can have your TexMex, and eat it too! ...well, you can eat SOME of it :)  

Please share any questions or other helpful suggestions that have worked for you!!

--Peace. Health. RoxyB!!

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Get your GREEN in this St.Patrick's Day!!

TIP OF THE DAY:

Fit something green in EVERY day!!

Below are a few easy ways to sneak in some green on this St. Patrick's Day!

• toss a handful of spinach leaves in the skillet w/your eggs!
• dip fresh broccoli into hummus for a DELECTABLE mid-morning snack!
• add fresh sugar-snap peas to your sandwich, wrap, or salad at lunch for a little added crunch!
• snack on some edamame between lunch & dinner!
• toss a handful of fresh okra, a can of diced tomatoes, and some fresh garlic on the skillet for about 10-ish minutes.  DELISH. {season w/pepper, chili powder, or italian herbs as an alternative to salt!}
• Last, but not least- INDULGE in a cupcake w/green frosting!! or maybe even a green beer {for all of you Dallas-ites out there!}

--peace.health.roxyB!!

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Which Organics Should You Buy??

Another handy chart for you!  If you would like to stick with organics, but don't want to dish out the extra cash it takes to go exclusively organic, check out this little list below.  The Environmental Working Group {EWG} came up with this list based on an abundance of government pesticide testing.  Look!  Your very own ORGANICS DIRTY DOZEN & CLEAN 15 guide...

**REMEMBER: Always clean {SCRUB} your fruits/veggies before eating/cooking!!

--Peace. Health. RoxyB!!

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Buy Organics IN-SEASON to Save Mula!! (chart included!)

One of the biggest reasons people cite for steering clear of organic produce is PRICE.  Well...buy in season and you'll get more bang for your buck! This handy little chart is perfect to print out and keep in your wallet.  Just bust it out while you're doing your grocery shopping to find which produce is in season, and thus, the cheapest!  When you buy OUT of season, not only are you paying for the food itself, but also for the transportation to get it here!  

via

-Peace.Health.RoxyB!!

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SNACK your way to Weight-Loss Success!!

I know what you're thinking. Snacks=calories!  How can that possibly help with weight-loss??  Well, I'm here to tell you, this method is the absolute best way to go.

The idea behind eating every 2-3 hours is this:  By providing frequent doses of nourishment to your body, you train it to use up that batch of calories as they're taken in.  Your body learns to expect a new dose of energy every few hours, so it doesn't have to store much away for later.  Your metabolism is kicked up and continues to work efficiently all day long {meaning more calories burned each day!}

On the other hand, when you skip meals or just go long periods without consuming anything, you are working against your very purpose.  You teach your body that it needs to store away some of the calories because it never knows when it will receive its next dose of energy (cals)! Your metabolism never learns to function at a constant, efficient level! 

Sooo... eat frequently!  Keep the calorie count low, but eat your 5-6 meals a day! You WILL see positive changes if you stick with it.  Yes, you will most likely find yourself getting hungry more frequently (every 2-3 hours), but that's the point.  Be sure you always have a couple of healthy snack options stowed away so that if (WHEN!) you get hungry on the go, you have a healthy option to keep that metabolism pumpin'!

Happy snacking!

--Peace. Health. RoxyB!!

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Fad Diet = BAD Diet!!

The Key to weight loss is NOT the latest greatest Fad Diet.   That diet may get you some quick results, but in the long run it will sabotage your efforts!  These fad diet changes will most likely be temporary, because you are not providing all of the nutrients that your body needs!  The initial cut in calories WILL result in some weight loss, but it will come roaring back with a vengeance the second you return to a more maintainable diet!  This only confuses your body.

The KEY is to adopt an eating regimen that is do-able all the time!  A new lifestyle.  Make food choices that are smart, nutritious, and still satisfying!  Here are a few guidelines to follow:

1. Be sure to include carbs, proteins, AND fats!  All 3 play vital roles in our bodies' function!
2. DO NOT skip meals.  This teaches your body to store away what you eat because it's not sure when it will be fed again!
3. Eat 5-6 small "meals" throughout your day.  I know you've heard it before, but it works!  A good guideline is to eat your 3 normal meals, and then add a snack in between breakfast-lunch and then between lunch-dinner.  Never go more than 2-3 hours without feeding your body! (A good snack example is an apple, handful of almonds, or some yogurt)
4. DRINK WATER!  Staying hydrated not only allows your body's fat-burning mechanism to work more efficiently, but it helps keep you feeling fuller longer!
5. Start small.  Choose a 1-2 changes to make at a time and stick to those changes.  When you feel comfortable with them, add a few more healthy changes.  This makes it easier to maintain, more of a lifestyle!

--Peace. Health. RoxyB!!

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The Best Way to Lose Weight: Diet vs. Exercise

Let's spend the next few days discussing the TRUTH about weight-loss!  What do you think about that?

We'll start with a popular topic.  Whether you want to shed a couple of pounds or drop 20, the decision must be made:  HOW?  The 2 key components to weight-loss are diet and exercise, and the debate about which is more effective has been around a lonnng time.  I'm not sure why it's even a debate anymore, because let me tell you: the research is clear!  Although choosing either diet OR exercise as a means to lose weight can be effective, choosing a combination of the two will speed up the process AND {according to an abundance of research} gives LASTING results!

DID YOU KNOW:

Your chances of losing weight and KEEPING IT OFF increase drastically when diet AND exercise are both addressed.

Only 5% of those who cut calories without increasing their activity level are able to keep the weight off....and weight fluctuation is a common obstacle amongst this group. (this is so unhealthy!...but we'll discuss that later...) Of those who choose exercise only, only 1% are able to reach their weight-loss goals and maintain their weight for at least 6 months. WOW.

So, bottom line:  If you want/need to lose weight, there are 2 things you need to do!  Change up your eating habits AND increase your activity level!  It's about calories in vs. calories out! (also to be discussed at a later date!)

--Peace.Health.RoxyB!!

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Food Blogs!!

Okay.  I have to share 2 superrrrr great food blogs.  2 girls I went to high school with author the blogs and although they're both AWESOME, they're super different :)  You should DEF check them both out!

Joy is a big timer in the food/cooking world!  Seriously.  I am amazed at the recognition she's received and at the opportunities she has been given because of her mad cooking skeeeels. :) {She was even featured on the front page of foodgawker today!!}  I can't say that all of her recipes are healthy options, but I am recommending her because she HAS shared some healthy stuff in the past, but has dedicated herself to HEALTH-CONSCIOUS cooking for 2011!  Yay!!  Check out Joy @ Joylicious.

Kim was in choir with me and from what I understand, she started her blog after she got married to document her adventures in cooking for her hubs.  Um...she's got some killer recipes and the vast majority of them are healthy healthy!  YAY!  Check out Kim's cooking prowess at Prestocook!!

--Peace.Health.RoxyB!!

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Banana Ice Cream!! (guilt-free style!)

 BANANA ICE CREAM

1.  Peel 2 over-ripe bananas (no green whatsoever)
2. Place in Ziploc and leave in freezer for 24 hours minimum
3. Remove bananas from freezer and immediately place in food processor
4. Blend on high until smooth & fluffy (approx 2 min)
5. Scoop into bowl & enjoy!

All natural.
Dairy Free.
No added Sugar.
Easiest. Thing. EVER.

*BONUS TIP*

If plain banana flavor doesn't do it for you, try adding a bit of peanut butter or honey once the bananas are blended smooth!

--Peace. Health. RoxyB!!

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