Take your snacking to a new level with these crispy alternatives!
1 can of chickpeas
8 grams oil of choice
1/8 tsp sea salt
1/8 tsp southwest/chipotle seasoning of choice
Cayenne pepper (optional and to flavor preference)
1. Drain chickpeas and let dry overnight (they will not get crispy if you don’t let them dry).
To make them extra crispy you can skin them. This is a tedious task. The best way I found so far is to put them on a papertowel and then with a dry papertowl rub in a circle for 30 seconds. The skins come off slightly and then you can pull them out. The beans are shiny under the coats.
2. Preheat oven to 350.
3. Place chickpeas in a bowl then coat peas with your choice of oil.
4. Once coated, add seasoning and stir. I threw them all in a pot and just give the entire thing a swirl until they were coated.
5. Line a cookie sheet with parchment paper or aluminum foil.
6. Spread coated chickpeas on pan evenly.
7. Bake for 50 minutes. Let cool and EAT!
8. Store in an open container, this is critical so you do not trap moisture inside with the beans. This way they stay crispy.
Macro-nutrients – What are they?
Macro-nutrients or macros for short, is essentially the bulk of what you eat. In our everyday diet, we mainly eat carbs, fats, and proteins and that is what macros are made of. When counting macros, we are counting the macros in grams.
What are macros?
Macros are carbs, fats, and proteins and they are the bulk of what we eat. Micronutrients are the vitamins and minerals and they don’t take up as much of our diet but they are still necessary for health. A carb, fat, and a protein all have different ways our body utilizes energy or rebuilds our system with.
Carbs – a carb or carbohydrate has 4 calories per gram.
Protein – protein has 4 calories per gram.
Fat – has 9 calories per gram.
Each macro is utilized in the body for a specific purpose
Today we will focus on carbohydrates and dive into them. Carbohydrates are probably one of the easiest macronutrient to consume. They are also the most hated macro.
Carbs are the body’s primary energy source. They are the easiest for the body to convert into energy for the body to use to help transport protein into the muscles, to help either with slow twitch (long endurance feats) or fast twitch (sprinting) muscle fiber actions.
Fast carbs VS slow carbs
Even within the class of carbohydrates, some are burned more quickly than others. Complex carbohydrates, such as starches, have a more complex structure than simple carbohydrates like sugar, so it takes a little longer for the body to break them down. Fiber, a third type of carbohydrate, isn’t broken down at all — it travels through the digestive tract mostly unchanged, adding bulk to waste and helping to move waste along to be excreted. Examples of complex-carbohydrate foods that digest more slowly are whole-grain breads, brown rice and vegetables. Examples of simple-carb foods that digest more quickly are refined-grain products, candy and cake.
Glucose and glycogen
Glycogen and Glucose are the two forms of sugar that your body employs to store and use as energy . Glucose is the sugar your body converts into energy. Glycogen is the sugar your body stores in both your liver and muscle cells. Your body can’t use glycogen directly as a source of energy, and cannot store glucose.
When you eat a well-balanced meal with both carbohydrates and protein, your body converts and absorbs the carbohydrates and part of the protein into glucose. It then attempts to maintain an even blood glucose level. When your blood glucose is too high, your pancreas produces insulin to convert some of that glucose into glycogen and then stores it for later use. When it is running low, it produces glucagon, a hormone secreted by the pancreas which stimulates your liver to convert some glycogen into glucose. Once converted, the glucose can be released into your bloodstream. (The glycogen stored in your muscles can’t be converted back into sugar, so it can only be used by your muscles.)
That is a simple bit of information about glucose and how our body uses it.
Realizing that all carbs essentially turn into sugar/glucose for the body to store and be used for energy. There are other things that could be going on if you have diabetes or other types of dis-ease but for the simplicity of it, we will leave the information about glucose, there.
For the first day of our tracking challenge, we will focus on tracking our food, whatever is going into our mouth we want to bring awareness too and owning it. What carbs do you notice you eat more? What do you like? What do you not like? Lets have that conversation!
Today we are going to go over the second of the three macronutrient, protein. For the average person, it is not the easiest macro to get into your diet without being intentional about it. Proteins are in –
Protein is similar in calories as carbs, it has 4 calories per gram of protein.
Why is protein important? It is the building blocks for our muscles. The amino acids help heal and grow our muscles. Protein is an important component of every cell in the body. … Your body uses protein to build and repair tissues. You also use protein to make enzymes, hormones, and other body chemicals. Protein is an important building block of bones, muscles, cartilage, skin, and blood.
The majority of the “fun foods” are not usually good protein sources. It’s actually pretty hard to get good amounts of protein if you are not focused on that. Some people choose to not eat meat and that’s totally ok but I always just suggest they focus extra and should really know how many grams of protein they are getting to really make sure they are keeping and growing their muscle.
Why am i so obsessed with muscles? The more muscles you have the more calories you burn doing nothing at all. When you are dieting, it is easy to lose muscle over fat. Since muscle burns more calories (or energy), when you’re dieting and in a calorie deficit, your body wants to get rid of your muscle so that you can conserve your energy (or calories and fat). It is how we have evolved from back in the times where we had to hunt for our food. We didn’t just have a store we could go to, there were some days and weeks we as a species wouldn’t have food so our bodies had to preserve our fat so we could survive. We are really remarkable in that sense.
How much protein should you be eating? The best and most accurate way to know this is to know your lean body mass or to know how much muscle you have. There are different ways you can do this. There are machines that tell you your lean body mass. Otherwise the more generic answer to how much protein should you be eating is this:.
the American College of Sports Medicine recommends that to increase muscle mass in combination with physical activity, you need to consume between 1.2 and 1.7 grams of protein per kilogram of body weight per day, or 0.5 to 0.8 grams per pound of body weight.
If you have any sort of questions, please feel free to share a comment or even just message me.
Some days when you’re tracking food may be better than others. Some days will be easier than others. Whether it is an easier day or whether you only tracked once or not at all, give yourself some grace as tracking is only a tool to help you get to your goals. If you do it well or not does not define you as a person. Anything in life if we want to get good at something takes time, grace, practice, and consistency. So this is your reminder to take time and be kind to yourself. Figure out your goals, write them down, ask myself or a trusted friend to keep you accountable to those goals and/or help you create a plan of action with daily small steps. It is always in the small things. For they are really the big things.
Today we are going to go over fats! The either loved or hated macronutrient.
Fat per gram is a little higher in calories. Per gram, fat has 9 calories whereas carbs and proteins have 4 calories per gram. Fats will usually allow you to become fuller on less as they contain more “energy”. They are also digested a bit slower. Dietary fats are essential to give your body energy and to support cell growth. They also help protect your organs and help keep your body warm. Fats help your body absorb some nutrients and produce important hormones, too.
Sometimes when you go on low fat diets you may feel like your feelings are up and down as fat helps your hormones regulate. The key is to get a good balance of fats and other nutrients in your diet. Eat the healthiest kinds of fats, in the right amounts.Some types of fats are better for you than others.
Different types of fats – The difference between these fats lies in their chemical structure. All fats are made up of a chain of carbon atoms that are linked — or bonded — to hydrogen atoms.
You’ll find saturated fat in foods like these:
Red meat — beef, lamb, pork
Skin-on chicken and other poultry
Whole-milk dairy products like milk, cheese, and ice cream
Butter, Eggs, Palm and coconut oils
French fries and other fried foods
Cakes, pies, biscuits, cookies crackers, donuts and other baked goods.
Stick or tub margarines
Unsaturated fats come mainly from vegetables, nuts, and fish. They’re liquid at room temperature. These fats are good for your heart, and the rest of your body. Within unsaturated fats are
Monounsaturated fats –
In foods like avocados, olive, canola, and peanut oil.
Polyunsaturated fats –
Flaxseed, corn, soybean, and sunflower oil, walnuts, flaxseeds, salmond, tuna, and other fatty fish.
There are two types of polyunsaturated fats: omega 3 and omega 6 fatty acids.
Omega 3 fatty acids come in three forms:
Eicosapentaenoic acid (EPA) acid – found mainly in fish
Docosahexaenoic acid (DHA) – also found mainly in fish
alpha- linolenic acid (ALA) – from plant sources like flaxseeds, vegetable oils, and nuts.
Omega 6 fatty acids are found in foods like leafy green vegetables, seeds, nuts and vegetable oils.
That is a lot a lot of information. There is neither good or bad fats, there are just some that if you choose elicit different outcomes. You get to choose those outcomes by what you decide to put into your mouth.
Today we are going to go over meal prep and the benefits that you could gain from preparing. There is a quote that states, “By failing to prepare, you are preparing to fail”. With any goal, having specific actions steps and then executing them with a plan is the best way to have success. For our weight loss and maintenance
Prepping food will look different for everyone. It really just depends on your lifestyle and what meals you want prepared. We have already gone over in the blog post I shared where we figure out one way to meal prep the proteins as that will help a lot. Now, we can figure out what other meals you may or want prepared.
It would be helpful to figure out how many times you want to eat. Some days are different too but become a little more consistent with your schedule and what you want that to look like will help you know what and when you want to eat.
To give some freedom, you are free to eat as many times or as few of times as long as you are hitting your calorie goals. With this challenge, we don’t necessarily have our macro goals as we are just getting into the rhythm of what tracking is and creating that habit. Eating six times per day is no better or worse than eating two times per day. We really just want to avoid crazy hunger as when hungry, we tend to not make the best food choices and don’t have as much willpower when it comes.
Usually picking one day per week to prepare some meals for the week is helpful. You can start with a few meals for the week. I know when i first started with meal prep i would prep a few meals that would last a few days. I would then prep again after three days. Really there is no wrong way to meal prep. There is only what is working for you and what is not working for you. But you do not know what that is until you start. You just got to start!
How do you start? Well, finding some good recipes that you like and that help you hit your carbs, fats, and proteins for the day. Also, foods with good amounts of fiber help keep you full and regular.
Dietary fiber — found mainly in fruits, vegetables, whole grains and legumes — is probably best known for its ability to prevent or relieve constipation. But foods containing fiber can provide other health benefits as well, such as helping to maintain a healthy weight and lowering your risk of diabetes, heart disease and some types of cancer.
Selecting tasty foods that provide fiber isn’t difficult. Find out how much dietary fiber you need, the foods that contain it, and how to add them to meals and snacks.
Dietary fiber, also known as roughage or bulk, includes the parts of plant foods your body can’t digest or absorb. Unlike other food components, such as fats, proteins or carbohydrates — which your body breaks down and absorbs — fiber isn’t digested by your body. Instead, it passes relatively intact through your stomach, small intestine and colon and out of your body.
Fiber is commonly classified as soluble, which dissolves in water, or insoluble, which doesn’t dissolve.
Soluble fiber. This type of fiber dissolves in water to form a gel-like material. It can help lower blood cholesterol and glucose levels. Soluble fiber is found in oats, peas, beans, apples, citrus fruits, carrots, barley and psyllium.
Insoluble fiber. This type of fiber promotes the movement of material through your digestive system and increases stool bulk, so it can be of benefit to those who struggle with constipation or irregular stools. Whole-wheat flour, wheat bran, nuts, beans and vegetables, such as cauliflower, green beans and potatoes, are good sources of insoluble fiber.
The amount of soluble and insoluble fiber varies in different plant foods. To receive the greatest health benefit, eat a wide variety of high-fiber foods.
Everyday I get out my journal. Sometimes I know what I’m going to write. Sometimes I have no idea.
Something I have been challenged to continue to implement is the practice of gratitude in the form of a list.
We all have things that make us frustrated and mad. Annoyed or upset. Taking the time to sit and really find the things to be grateful can be hard at times. But with practice, you will be able to find those things much quicker, much faster.
You attract who you are. Do you want to attract people who are angry, sad, upset, self-centered? Or you can begin you be proactive and choose your thoughts. Choose what you are grateful for. Bring more of that into existence by being that.
I invite you to start your day with one thing you can focus on and be grateful for. Where do you feel that gratitude? Where can you focus that gratitude? The more you focus on gratitude and being thankful, the more things will show up to be grateful and thankful for.
They also don’t have to be huge things to be grateful for. It can be finding gratitude in the small things. Like this beautiful dirty chai that I’m incredibly grateful for as I write this blog post.
Try it out.
When i see this feminine, I see a strong woman. I see a confident girl. I see a free spirit. She is my inspiration for what i want everyone that i come into contact with to get the taste of. To see that they are capable. To see that they don’t have to live within the restrictions they have placed upon themselves and the prison they are currently living in but do not realize they are hold the key.
She reminds me everyday to never lose her tenacity or ambition or spunk. To always ask questions and to not care what anyone else thinks of what she does, says, or is. Her freedom is liberating. Her dance is enchanting. Her body is deserving of all good and perfect things. She is strong. She is noble. She is bold. She is passion.
This Thai dish has a rich flavor profile served over jasmine rice and pairs fantastic with shrimp.
Macros: 636 Calories 82C 16F 41P 6Fib
For years of my life I have struggled with anxiety and I didn’t even know that it was. I knew I had a streak of stubborness but I had no idea it was just anxiety. I would freak out if things didn’t go as planned. I litterly built my life around planning. I was a wedding planner, a strategic planner and buisness executive. I have a keen mind where I have that uncanny ability to see all the things that can ponetially go wrong before it ever happens. This is a beautiful insight as an operations executive but this also left me with frustration, wonder and worry.
If things didn’t go as planned or if someone wasn’t fitting inside of the box as I thought they should, my eye would twitch. Specifically, my left eye. This would happen when I was annoyed or when things weren’t going my way. This is not the most flattering literal twitch to have when you are leading a team of a couple hundred people people. There were many meetings where I would lean into my left hand just so that people couldn’t see my left eye twitching.
Then I learned present vs. future and where I am actually living.
When I feel myself getting into a state of just frustration because things are NOT going my way is when my stomach turns in knots and my left eye might twitch. The situation has not even happened yet and yet my body is experiencing the future as if it is happening now. The feelings my body is expereicing are the fear of what MIGHT happen.
Anxiety is worry and worry is the thought of something in the future.
It is NOT happening right now.
My eye would twitch because I was trying to controls something in the future that had not even happened yet. Once I was able to separate the difference between my feelings and myself i was able to get into action and impact what actually happened in the future.
Now when I start to feel flutters, twitches, heat, sweating about a situation i am I’m able to put my feet on the ground. I am able to become aware that whatever I am thinking about has not happened yet.
The circumstances that made you flutter, heat up or twitch are simply the reality of what is currently happening. Allowing these feelings to continue only distracts your mind from taking action. You have the choice to reframe your view of the situation. Instead of spending time and physical energy on the “shoulds/coulds” you can just get into action.
You have teh choice to stop putting your body in the future and allowing your anxieties or your frustrations to rule how you are experience your life, RIGHT NOW. The body can expereince feelings. You are not your feelings. You have a body. The feelings and sessations of the body do not define your personality or who you are.
Stop living in the future. Set yourself free, define the feeling and get into action.
Sweet and Spicy. A powerful combination in this flavorful gluten free, vegan and antibody free dish.
357 cal /serving : 69C | 6F | 10P | 9Fib
Ingredients: (serves 6)
5. Cook rice as instructed.
6. Rinse and drain black beans, and corn.
7. Chop cilantro.
8. Mix rice, jar of salsa, cilantro, black beans, corn and spices together.
Once the squash is cooked, scoop out some of the inside to allow space for the stuffing.
Layer stuffing into the squash and top with goat cheese or cheese of choice with avocado.
The yes and life.
There is no right, there is no wrong. What if you could have everything you wanted and you were able to step outside of fear and stand in the yes of life?
Try this on for size, this week pick one day and any time someone invites you to do something you say yes. This experiment involves you getting out of your ego, pessimistic state of mind and go into the experience by full of curiosity.
What is the worst that could happen? You end up at a lunch that you didn’t plan on. At that lunch you meet someone while waiting in line that has one of the biggest business deals of your career. Or you get a free lunch. Or you learn something new about a co-worker that allows your work relationship and communication to thrive.
Humans get cough up in their reasons and the life they live completely out of habit. You have identified yourself as someone and you customize your entire world to fit that picture you have painted. You are a mom, so you tell yourself that you cant travel or take time to go to the gym. You are “Type A” so you tell yourself that you can’t do something spontaneous. You are unorganized so you tell yourself that you can be late for all of your meetings. There is a entirely different option out there and it all starts by saying yes.
You get to say “yes and…” fill in the blank.
Yes I will go to lunch and will you drive?
Yes, I will go on the snowboarding trip and I will keep my job.
Yes, I will be a mom and a badass.
Yes, I will be an engineer and a personal trainer.
Drop the either or that you have decided your life has to be and start living the life that you always dreamed.
Start with one simple “yes” this week.
Register for that program.
Have a fantastic marriage and be in an open relationship.
Book the flight.
Finish the book.
Hit a PR in the gym.
Have the hard conversation with your lover.
Whatever it is that is holding you back? I challenge you to go on the other side of your reasons and start customizing your life.
Register for the program you have always dreamt of but you dont know where the money is going to come from or you don’t know what hotel you would stay in. The point of this exercise is start somewhere. By registering for the program you are saying “yes!” Then all of the other situations/hows will fall together. You are telling the universe a direction and the how’s will start to show up. Give into the “WHAT” drives you and the hows, the paths, the money will start to align.
Have you always wanted to travel to another state but just were too scared or didnt know what would happen or you didnt have anyone to go with? Well this is your opportunity to do some research and get on the other side of your reasons. Start with the What, say yes and book the flight. Then all of your excitement will fuel the conversations you have with people. All of these conversations a random friend might become your co-traveler, someone might tell you about a great deal they got on a rental car and someone might give you a lead on an amazing adventure they recommend when you get there.
Build #theYESandLife of your dreams.
I am a fitness professional, I train my body both with stress and rest, I track my macros, I sleep, I drink enough water, I follow all of the instructions of “what to do” and yet, I felt like health should be easier than what I have been doing. I was still not able to sleep, had gas, having a hard time breaking plateaus, carried a lot of information, brain fog and digestion problems.
In October of 2018 I jumped and I decided I wanted to take my health to the next level. I wanted to identify why my body was acting up and was not operating at its highest level. I had been visiting Integrated Functional Health in Bettendorf Ia. I had some dramatic improvements and shifts in my body by working with Matt DeWild and he recommended I look into the work that Dr. Stacey Wiley at Complete Balance Chiropractic was doing with The Wellness Way.
I dove right in.
Dr. Stacey is a chiropractor that works through a system call The Wellness Way. She is amazing, personable and understands the real life application of trying to heal from the inside out. This system starts with testing. She will not treat without doing testing. There are no guesses or adjustments to programming without looking at the data first.
I followed Matt’s instructions and emailed Dr. about what I was looking to heal. She personally got back to me in less than 6 hours and then asked me if I would rather text her. I got a phone appointment that next week and we talked through the testing kits she would have me do.
I had to have my blood drawn by a local lab and then I completed 4 stool samples and sent them off to the lab as instructed in the testing kit. It would take 1-4 weeks to get the results back from the two labs.
My blood results came back the following Monday and she immediately got in contact with me because the results show that i didn’t have an intolerance or allergies to food (which i had been tested for before), but i had the antibodies for 17 different foods. All of which I had consumed the weekend before.
Having the antigens for foods means that when I consume them my body believes that they are a virus and attacks them vs. warding off many of the other viruses that we come into contact with. (This explains the years and years and years of constantly becoming ill). I have been in a constant state of war.
The biggest hurdle would be switching up my routine to accommodate new foods and avoiding this list:
I tackled this head on and communicated with the people in my life so they would know how best to support me through this discovery and learning process. I got to play with this for 3 weeks prior to my other test results coming back.
At this time i met with Dr. Stacey in person and we would talk about the supplements to add my routine to help combat.
The remainder of my test results would reveal that I did not have a candida problem (had always been told that this was an an issue), but i didn’t have a high count for a different yeast in my intestines (dysbiotic flora). Some of the symptoms that I experience from this internal yeast infection include: inflammation, gas, cramping, normal disturbance, fatigue, ear infections, acne and brain fog. I also found out that my immune response is upgregulated the tissue in my GI track is normally the first immune barrier and mine was angry!
In December I started on a course of supplements to help start to tackle and bring my system better into balance. I still track my macros and eat all the foods but now these things are added in to help out. I have 2 courses of supplements I take when I wake up and when I go to bed and then every time I eat i take a few supplements to help break down the food and help start to tackle the yeast.
When I first eliminated the foods that were on my list I immediately began to notice differences. I am less puffy, I can sleep better, I have no gas, and I am able to focus better. Spiritually, a whole different connection to my mind/body experience is different and a lot of fun. The cheetah print on my skin has started to change. The spots on my arms would turn red or purple at least 1 time per week if not every day. For the past 3 weeks they have been white.
on my skin has started to change. The spots on my arms would turn red or purple at least 1 time per week if not every day. For the past 3 weeks they have been white.
I am not perfect with all the foods but I avoid my list 85% of the time. It takes time to look at labels but once I learned what things work for me I have been sticking to those items. Aldi has been the cleanest grocery story to find things at and Thrive Market online has been a savior.
The Wellness Way has clinics all over the country and I would recommend checking them out if you are curious of how to optimize your body. Going through the hard time to walk out on the other side healthier has been worth it. This journey is not over with and I will update you along the way.
Frustration is a judgement and a resistance to something that has already taken place and now, is in the past. By pulling your experience of something that has happened in the past you are pulling your pain with you. This pain is your experience of frustration.
Changing the past is not an option. Spending your time thinking about how you re-do or change the past is not only a waste of your mental space but it is a waste of your time. You don’t have to fear it happening again if you take action.
The external frustration
The external frustration is something that happened to you, around your or because of you in your environment. You are physically or mentally getting upset because of remembering that. If it happened 5 minutes ago or 5 years ago… either way it is in the past. You can reclaim your frustration and energy by getting into action and clean up the mess. By communicating about your experience what happened internally and what you want in the future you have created change vs. the internal argument that you are experiencing.
If you are afraid of what that person might say… give that up. That is literally made up in your head and if you don’t communicate about your experience then you are stuck in the frustration. The worst that happens if that person gets upset and either way it is off your chest and that confrontation is also now in the past.
The internal battle
If your frustration is an internal battle, then you are out of alignment with a commitment you set up for yourself. The same idea, you get the opportunity to clean up the mess. You cannot change what you did but you can change how you show up and the story you tell about yourself moving forward. Is the goal not realistic, do you need a new time frame, is it something you still really want? You cannot change the past, you only can release the frustration and change the circumstances, the commitment and then communicate it as the new possibility.
You only can control your experience in the now.
Frustration is eliminated through action.
Whatever your reason is for sitting in your frustration, it is now your choice to do the unreasonable and show up/ speak up and be your integrity.