100+ oz. a day!!!

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Thought this little diagram would bring this message home.  Why in the world should you drink 100+ oz. of water a day?  So many reasons, so go grab a glass of water and read on….

1. It keeps your body functioning the way it should. Our bodies are composed of about 60% water – over HALF of your body weight. Essential bodily functions such as digestion, circulation, absorption of nutrients, and the maintenance of body temperature are all affected by your hydration level. Without the proper intake, your body has to determine which function to perform poorly. Don’t make your body choose.

2. Water keeps your muscles from fatiguing too quickly. Your muscles are made up of millions of cells, which when deprived, can result in performance loss and electrolyte imbalance. We eat for the training we do so why not hydrate for it as well? Hydrating while working up a sweat will keep you in the game for longer and with more strength.

3. Water improves elasticity EVERYWHERE. That’s right! In case you didn’t catch that, improved elasticity all over your body. If you want your skin to look supple and bright, drink more water. Dehydration causes your skin to look dry and wrinkled – WHO WANTS THAT?! Not us. Drink up and you will start to look fresh.

4. Water keeps things…..moving down there. It keeps your kidneys and gastrointestinal tract functioning as they should. These organs are critical to our health and when they aren’t given the proper amounts of fiber and hydration, they start to shut down. You’ve heard of kidney stones and constipation. Yeah. Although nothing will trump your genetics (some people are just prone to digestion issues, no matter their H2O intake), drinking enough water will definitely lower your risk for both.

5. The BEST reason to drink water?! It aids in fat loss. It’s not new news that drinking enough water keeps us full and satisfied between meals. When you THINK you’re hungry, you might actually be dehydrated. Drink a glass of water to find out. If you are still hungry after those 8oz of clear goodness, then go for the snack. I find I’m almost ALWAYS thirsty when my belly says time for something sweet. Your body knows best but our brains trick us into thinking we should eat more.

Cheers to peeing clear all day!

content supported by fatlossfoodies, modified by eatlivefit.net

Banana Bread Nut Ball Snack

Brought these to class last week to share after our workout.  Many of you asked for the recipe.  Easy snack that tastes like banana bread.  Gluten and dairy free.

 

Banana Bread Nut Ball Snack

Ingredients:

3 large dates, pitted

3/4 cup walnuts

1 Tbsp. nut butter of your choice (peanut, almond, sunflower, etc.)

2 Tbsp. coconut flour

1/4 tsp. vanilla bean powder or extract

1 VERY ripe banana

Optional – cacao or cocoa powder or dried unsweetened coconut flakes (to roll at end)

 

Directions:

Pop all ingredients in a food processor and combine until a dough forms.  If too sticky, add a tsp of water or almond milk to soften into dough.  The mixture should not be so dry that it crumbles when you try to roll into small ball sizes.  However, not so wet that if is too sticky to form into ball shape, if so, add a tsp more flour.

Use a tsp to measure out small balls of dough. Using hands, roll each into a small ball shape.  Optional and recommended, roll each ball in coconut flakes or powder to add flavor and keep them from sticking to each other.

Place in freezer in small container to harden up completely, aprox. 30 minutes.  Store in air tight container in refrigerator until ready to eat.  Will stay fresh up to 2 weeks.

These are great for bike ride snacks.  If planning to take them along, keep them in the freezer rather than moving to fridge.  Pack them in plastic bag and they will be cool when ready to eat.

Serving size: 2 balls

recipe by: that sugar film modified by eatlivefit.net

 

Clementine Wild Rice Salad

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Consistency is what I encourage!  You will not completely undo nor redo your life in one day and the same is true for eating healthier.  Pick the path and make your long term goal and then go for it one day at a time.  New habits take time to develop and stick, so treat every day as a new day to make good choices.  I can certainly create a lot of damage in 15 minutes of eating poorly, but I move on the next day and make good choices to get back on track with healthy eating habits.  Even if it is not the popular or common choice of the people surrounding me, I can only control what goes in MY body.  I won’t let some one else’s choice to indulge become my choice.  I will be in control my choices, even if they are not the same ones my friends or family choose.  This is my body and my choice.  Master the day.

This is on my plate for lunch today.  Clemetines are one of my favorite snacks, but why not in a salad. Easy, make ahead directions too.  Make it for lunches next week!

Clementine-Wild Rice Salad

12 clementines, peeled and sectioned
1 6-ounce can sliced water chestnuts, drained
2 bunches green onions, sliced thin
2 cups cooked wild rice, chilled
1 cup mint leaves (optional)
1 cup cilantro or Italian parsley leaves (optional)
1/4 cup rice vinegar
juice of 1 lime
1/2 cup mayonnaise, or to taste (optional)
3 cups shredded Chinese cabbage, chopped romaine lettuce or baby spinach leaves (or a combination)

Combine all ingredients except the greens and mix thoroughly. Toss with the greens and serve.

6-8 servings

Note: To make ahead, combine everything but the greens and chill. Toss in the greens at the last minute.

New Year, New Side Dish

My neighbor served these at a party this month and I learned she obtained the recipe from a chef in Steamboat Springs.  So easy and they were a hit with our family.  From my table to yours….

Roasted Chickpeas

1 can chickpeas, rinsed & patted dry (really important)
1 T olive oil
1/2 tsp. chili powder
1/2 tsp. garlic powder
1/4 tsp. salt
1/2 tsp rosemary
Heat olive oil in saucepan and add chickpeas.  Saute over medium heat for about 3 – 4 minutes.  Add spices & salt and heat another 3 – 4 minutes until  heated through.
Enjoy!

Happy New Year’s Eve Everyone!

Black Rice, Salmon , and Mango Salad

Anytime I can make dinner without turning on the oven and with little effort, I’m in!  This recipe was shared with me by a friend as a easy weeknight dish.  Enjoy.

Black Rice, Spinach, Salmon, and Mango Salad

Ingredients

1½ cups black rice
Cooking spray
1 (8-ounce) salmon fillet (about ½ inch thick)
¼ cup fresh lime juice
1 teaspoon kosher salt
1 teaspoon ground cumin
1 teaspoon grated peeled fresh ginger
1 garlic clove, minced
2½ tablespoons canola oil
3 cups diced peeled mango (about 2 medium)
1 cup halved grape tomatoes
½ cup thinly sliced green onions
½ cup finely chopped green bell pepper
1 (6-ounce) package fresh baby spinach

Rinse rice, and drain well . Cook rice in boiling water 35 minutes or until al dente; drain. Cool. Heat a nonstick skillet over medium-high heat. Coat pan with cooking spray. Add salmon; cook 3 minutes on each side or until fish flakes easily when tested with a fork or until desired degree of done¬ness. Cool; break into bite-sized pieces. Combine juice and next 4 ingredients (through garlic) in a large bowl, stirring well with a whisk. Gradually add oil to juice mixture, stirring constantly. Add rice, mango, tomatoes, onions, pepper, and spinach; toss gently. Place 1 cup rice mixture in each of 6 bowls; top each with 1 ounce salmon.

What’s for dinner at your house tonight?  Share your easy summer recipe.

courtesy of keyingredient.com/recipes shared by J. E.

 

How much sugar is hiding in your favorites?

Had to share this article forward, since it speaks to a topic near and dear to my heart, sugar.  It is a love/hate relationship, mostly love.  Isn’t it with most of us?

Mindfulness is what I encourage.  Be aware of the bazillion sources of sugar in your food and be consumer savvy when it comes to reading the labels (misleading, see below).   Take a peek at some recent examples sent in by readers of That Sugar Film Blog….

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“We recently reached out to you all, asking for pictures of labels on food packaging you have found to be misleading regarding health claims and sugar content.

And what a response!

Thank you to all who contributed – you have been amazing!

Here are some examples of what was found:

Product: Tropicana Trop50 Orange fruit drink
Claim: 50% less sugar & calories than the leading orange juice.
Sugar content: 10g / 250ml serve
The concern: Firstly, what is the ‘leading orange juice’? And do fewer calories necessarily mean it is better for us?

The amount of sugar in a standard Tropicana OJ has been partly replaced in this healthified offering from PepsiCo by stevia and maltodextrin. Even so, 1 cup of Trop50 provides 2.5tsp of added sugar – over a third of the recommended limit (for health benefits).

The ingredient list includes added sweeteners and flavours, which seem at odds with the idea this product is better for you (and will help you “make friends with your miniskirt”). At least the premium Tropicana OJ is only orange juice!

Despite promoting itself as the healthier juice cousin you’d be better off eating an orange. At least an orange doesn’t need corn maltodextrin to make it palatable.

Product: Ocean Spray Reduced Sugar Craisins
Claim: 50% less sugar; Excellent fibre source; One serve of Reduced Sugar Craisins meets 50% of you daily recommended fruit needs.
Sugar content: 14g sugar/40g serve.
The concern: Okay – the added sugar content is less than regular Craisins, but 3.5 tsp are delivered in one serve, and artificial sweeteners have been added into the mix.

The fibre content has gone up…because a soluble fibre has been added to mix. It isn’t like the naturally occurring stuff from the fruit managed to explode in quantity.

Finally, to claim it is suitable as one of the two serves of fruit is dangerous. A fresh piece of fruit contains water, which leave you fuller and eating less fruit sugar overall. Additionally, fresh fruit does not contain added sugars. Not – I repeat – not a good alternative to a handful of berries or an apple.

Product: Pop Tops
Claim: 30% less sugar; No artificial sweeteners, No artificial colours, No artificial flavours.
Sugar content: 15.3g/250ml serve
The concern: Sure it may have less sugar than its old school sugared up formula, but this still packs an added sugar punch with nearly 4tsp per serve – the maximum of what we want our littlies to consume in a day. Not ideal considering our kids are most likely to be consuming such beverages.

Image: wanna-joke.com

Product: Uncle Tobies Roll Ups
Claim: No artificial colours or flavours; Made with real fruit, 3 Star health rating.
Sugar content: 2.8g/15.6.g serve.
The concern: The overall sugar content isn’t horrific. However, sugar has been added, but why considering the concentrated fruit paste rammed in? Fruit straps when made at home can be nothing but fruit.

Looking closely at the ingredient list, one of the final ingredients is ‘Vegetables and Plants’. I suppose that is meant to make us feel better!

Roll Ups also contain an array of highly processed wheat, corn and oil in amongst the sticky fruit mess, which is not ideal. And this stuff can get firmly wedged into the teeth wreaking all kinds of dental havoc!

Product: Nakd Crunch Mix wholefood bars
Claim: Protein packed; Filling and yummy; No added sugar; Wheat, gluten & dairy free; 100% natural ingredients.
Sugar content: 13.4g/30g bar
The concern: The sugar content from this product is mostly from the dried fruit such as dates and raisins, with a little added sugar from apple juice concentrate.

Whilst technically not an added sugar, fructose and glucose from dried fruits can easily be consumed in high amounts due to the lack of water content provided in the fresh fruit. Fortunately, this product does contain some healthy protein and fat from nuts, which can help mitigate the influx of simple sugar into the blood stream.

One bar provides 8-10% of recommended daily protein intake. I would think this is more fruit packed than protein packed.

Holy wow! Overall, I am bothered. Are you bothered?

Scientifically supported

Studies have found that the food industry can quite easily obscure the not-so-great elements of our pre-made foods with claims of being ‘healthy’ or ‘natural’.1 The consequence is we unknowingly over consume excess added, refined, nutritionally devoid foods and sugars.

How confusing! And kind of mean, don’t you think?

Always look beneath the surface

We believe we are doing the right thing, and place faith in the manufacturers. The reality is we need to educate ourselves, and dig only just below the surface to get a real indication of what we are shoving in our gobs.

Ultimately, as we always bang on about here at that sugar, if you can focus our purchasing and munching efforts on real whole fresh foods, then you are onto the best thing!

By Angela Johnson (BHSc Nut. Med.)”

Clean Eating Basics

Clean Eating in the Tub

AHHH NOPE!!!  Here are the basics of a clean eating lifestyle:

 

What Exactly Is “Clean Eating?”
For the most part, clean eaters subscribe to these general guidelines:

  1. Eat plenty of vegetables, both raw and cooked.
  2. Eat unprocessed lean meats that have not had anything added. This includes fresh chicken and fish and even lean, humanely raised beef and game.
  3. Enjoy whole grains instead of the processed or refined variety.
  4. Eat smaller, more frequent meals about every 2 1/2 – 3 hours.
  5. Reduce or Eliminate Processed, artificial, preservative laden foods with fresh real food.

Most of the recipes I use and include in this website abide by these rules.  “What about all the treats I love,” you ask?  I am a big proponent of not going cold turkey but to rely on the 80/20 rule.  Eighty percent of the time follow these rules strictly.  Twenty percent of the time, have the burger and fries, or the milkshake, or the glass of wine.  Eat to live, not live to eat.

I am here to help, let me know how…eatlivefit@hotmail.com.