Mock Nordstrom Salad

Always good to start the day with vegetables.
Juicer- 1 beet, 2 celery, 2 carrots, collard greens, parsley, & 1 apple.
1 sip of orange juice I made for Dan.


Breakfast
1/2 cup Muesli -Bob's Mill (220 calories) w/ 1/2 cup Unsweetened Vanilla Hemp milk (30 calories).
I made this in the morning before I left, so the muesli had time to soak up the hemp milk.
Refreshing coconut water after boot camp- it is so nice to be back at class and to see all of you ladies.
60 calories
Lunch-
Mixed greens with 1 oz avocado and 1 tsp Annie's Italian dressing
Kamut toast (because it is yeast free) with 1/4 tsp Earth Balance
Zucchini ribbons with turkey spaghetti sauce- there is zucchini under all the sauce.

I froze little containers of turkey spaghetti sauce, soup, and other meals so I had them on had and don't waste food because I'm tired of it. It is so nice to just make a bunch of meals at one time and have them on hand.



2 tbsp Sunflower Butter with 5 gm carob chips


Who am I kidding trying to have just a little bit? I need the other 10 grams. I love these carob chips!

"Carob is a tree-grown fruit with its own natural sugars that impart subtle sweetness and a mellow taste. Carob has its own unique flavor characteristics. Use in place of chocolate chips in baking, for smores, in smoothies and more".

Info from Organiclovetoknow.com

"Carob pods are classified as legumes. What makes the carob pod so sweet is its sucrose content. Carob contains approximately 40% sucrose. About 8% percent of its composition is protein. This luscious legume also contains rich stores of vitamins A and B as well as many minerals such as:

• Calcium
• Iron
• Magnesium
• Manganese
• Barium
• Copper
• Nickel

More importantly, carob has only one third the calories of chocolate and is virtually fat free. Chocolate is approximately half fat! Carob is also high in a fiber called pectin.

Carob's non allergenic factors are attributed to its lack of phenylethylamine—which can trigger migraines—and fromamine, which can cause both migraines and allergic reactions.

Unlike chocolate, carob contains no oxalic acid to prevent the absorption of calcium and zinc. Oxalic acid is thought to be one of the substances in chocolate which may contribute to teenage acne. Some teenagers notice an increase in breakouts after the consumption of chocolate. Since oxalic acid can interfere with the uptake of zinc (an important mineral for clear skin), skin concerns may be well founded.

Perhaps the most valuable selling point of carob is that it does not contain theobromine and caffeine, two stimulant substances found in chocolate. Carob's natural sugar content also means that you will have to include less sugar in your baked goods when substituting carob for chocolate.

Ultimately, if you can adjust to the subtle taste difference, organic carob chips are by far the healthier sweet!

Moreover, the tannins in carob are insoluble and will not bind to proteins like many other tannins do. Instead, these tannins bind with toxins to prevent the growth of bad intestinal bacteria. Both the binding and antibacterial properties of carob are what make it a beneficial food for diarrhea."
I added a little almond butter to go with it.

I loved that salad at Nordstroms so I tried to make it myself. (176 calories)

• 10 Shrimp
  
• 2 tbsp corn
• 1/4 tomato
• olive oil spray
• Salt & pepper
  
• Kamut bread toasted for the croutons

It was good, but not as good as Nordstrom Cafe .
I also had another piece of the Kamut toast with Earth Balance on the side.
You can find this in the frozen section of Henry's and Whole Foods.


Dessert

• 2 strawberries
• 3g Green & Black 70% Dark Chocolate
• Carob Chips
• 1 tsp almond butter

Yogi- Bedtime tea to finish the day with.

Going back to School- Institute for Integrative Nutriton

I love learning about the nutrition and it plays such a huge role in healing the body. I've always wanted to further my education in nutrition to be able to help my clients even more.
Since, working with Christa from The Whole Journey, it has really inspired me to pursue my education further by being a certified holistic health councilor. I've wanted to go back to school for a long time and after much prayer I decided to stop talking about it and do it. The Institute for Integrative Nutrition is a school in New York that has an amazing program and unique approach. It is one of the schools that Christa went to and they have a great distance learning program. You can check out the website below to view a video that sums up what they are all about.
http://www.integrativenutrition.com/

I was so excited to come home after my trip to Missouri to find my box that I have been waiting for. As a part of the distance learning program they send you an ipod with all the lectures on it.
A few days later my box of books arrived.

I love it! I could stay up all night and read the integrative nutrition book it is that good.
My classes don't start until Feb and I will be done in December of next year. If anyone is interested in pursuing a career that can really impact and change peoples lives, I highly recommend looking into this school.

From the website
"Since 1992, Integrative Nutrition has been at the forefront of holistic nutrition education, offering comprehensive training in health counseling. Our guest speakers are the world’s leading experts in nutrition and wellness, including Andrew Weil, MD, Arthur Agatston, MD, Barry Sears, PhD, Mark Hyman, MD and Deepak Chopra. Our curriculum teaches a wide variety of skills in business, counseling, nutrition and lifestyle choices. You will study all the major dietary theories from Ayurveda to The Zone and learn how to integrate traditional nutrition philosophies with modern health concepts and guide clients to find what diet works for them".

Healthy Hot Chocolate

Since it is a little rainy & colder than 80 degrees here in San Diego, I thought a nice cup of hot chocolate would be amazing while I got caught up on some work from being out of town. I would like this to be the recipe of the week for the newsletter, but need to figure out how I can make it healthy for you and taste good. During this time of year it always sounds good, but I can't remember the last time I had hot chocolate. So...I set out to try to make a healthy version of this delicious drink.
I tried a recipe I found online.
I put 1/4 cup of cashews in the vitamix with water, agave, raw cocoa powder, vanilla, hot water, and stevia.
I was so disappointed...it turned out horrible. I took one sip and hated it. I took one more just to check. Such a bummer. Too much stevia- terrible taste & after taste.
I tried again this morning with hemp milk, raw cocoa powder, agave, and stevia- terrible again.
I'm going to keep on trying. I know there has got to be the perfect combination.

Oh well...this week I changed my mind and instead of the hot chocolate I think the fat burner soup would be more appropriate. After Thanksgiving, if you need a little detox, you have to make this soup. Not only does it taste amazing, comforting, loaded with vegetables, it is only 46 calories a cup, and it is great for fat loss. It will be on the newsletter for tomorrow.

All Calories are Not Created Equal

by Chris Sparling

Calorie counting. Just reading those two words probably made your face wrinkle up a bit with discontent. Who the heck has time in their day to calculate how many calories are in each meal they consume, let alone their total caloric intake for a day, week, month, etc.? Besides, calories aren't the real problem anyway, right? Um...not exactly.

Nutritional value aside, the common belief is that a calorie is a calorie, and that eating 30 calories worth of broccoli, for example, is no different than eating 30 calories worth of potato chips. Again, there exists an obvious difference in overall nutrition between the two items, but in terms of caloric content, they are ostensibly the same. Not true, say researchers from the State University of New York Downstate Medical Center in Brooklyn.

Researchers posit that all calories are not always created equal, and that some types of calories are more likely than others to be converted to fat. Pointing to the second of the two general laws of thermodynamics, its suggested that some people's metabolism will respond differently to a certain amount of calories of high-GI carbs than they will an equal amount of protein.

What causes this difference? Insulin, says nutrition and health expert Jack Challem in a recent article for dLife, a website and television show aimed at providing education and support for people living with diabetes. Sugary foods cause a marked jump in blood glucose levels, causing the body to respond by releasing more insulin. Citing the SUNY study, as well as a study published in a 2007 issue of Journal of the American Medical Association, Challem points out that controlling insulin secretion is the key to losing weight.

Pumpkin Carob Chip Pancakes- Sat 11/27

Breakfast
There is another pancake under that one. Two plus 2 tsp agave (275 calories)
Love these pumpkin carob pancakes
In the Vitamix I put

• 1 cup Mc Cain's quick oats (ran out of rolled oats or I would have used those)
• 1 cup water
• 1/2 cup canned pumpkin
• cinnamon
• 1/2 tsp vanilla
• 1/2 tsp baking powder
• 2 tsp agave

I made two plain and two with 6g of vegan carob chips.



I made these meals before I left, so I could just have them ready to go.
320 calories
Mahi Mahi- trader joes
brown rice- organic tJ
broccoli, red & orange peppers, zucchini, carrots, coconut oil

Snack- larabar
Haven't gotten around to making my own again, but I need to.

• 1/2 pear
• yams roasted with light spray of olive oil and sea salt
• wrap- turkey, greens, spicy mustart

Dinner

• Mixed greens
• Annie's Italian Dressing
• 1 oz avocado
• Turkey

Dessert (147.5 calories)
Frozen Raw Cashews
Frozen Vegan Carob Chips

YES, we are still having class in the rain at South Mission Beach!
It's not raining here now and hopefully it will stay that way!

Thanksgiving Day

Pre-workout Breakfast
Banana & Green Tea
~110 calories
Post-Workout Breakfast
I started the day with a good breakfast. I had 3 oatmeal banana pancakes topped with berries, 1 tsp agave, and 2 pecans. 398.5 calories)
Oatmeal Pancakes- I just love these!
Recipe- I just put the following in the vitamix blender. I made them at home before I left, so I could just pack them to take with me to Dan's parents house.

• 1 cup rolled oats
• 1 cup water
• 2 tsp agave
• 1/2 banana
• cinnamon
• 1/2 tsp vanilla

Appetizers- Carrots, Celery, and Tomatoes

We had a great Thanksgiving with Dan's parents, sisters, nephews, and my grandparents.

Thanksgiving- Because it feels like I'm allergic to everything I just made a few substitutions.

• Spelt Tortilla
• Large Salad w/ Annie's Italian Dressing
• White Turkey meat
• Coconut-cardamom sweet potatoes (I made fm the recipe of the week two weeks ago)
• Plain Green beans (grabbed some before they got thrown in the casserole)
• Plain Corn

Dinner-

• Left over turkey in a spelt wrap with greens and mustard
• celery
• fruit salad

Calories for Thanksgiving/Bring a Friend

Happy Thanksgiving!
I am so thankful for all of you girls in boot camp! You make my job so enjoyable and fun.
I recommend writing out your plan for today, so you can enjoy yourself and still feel in control.
Check out the link below to plan/figure out your calories.
http://walking.about.com/library/cal/blthanksgivingcalories.htm

I miss all of you girls in class. I had a great time in Missouri with my sister, brother-in-law, niece, and my brother. I'm up at Dan's parents house for Thanksgiving, but I will be back to teach the post-Thanksgiving Day workout at South Mission Beach on Saturday morning. If you have any friends that are interested in joining class, feel free to bring them along.

I look forward to seeing you ladies on Saturday for a calorie blasting total body workout- Please bring your weights.

Post-Thanksgiving Day Workout

Just a reminder there is no class Thur 26th & Friday 27th

South Mission Beach
Saturday 7:30-9am

Location
2562 Ocean Front Walk, San Diego, CA
Take Interstate 5 to Sea World Drive. Follow the signs to West Mission Bay Drive. Turn left on Mission Blvd. At the south end of Mission Blvd. turn right into the parking lot.
http://www.sandiegocoastlife.com/san-diego-beaches/beaches-south-mission-beach.html

Have a Healthy Happy Thanksgiving

Have a Healthy Happy Thanksgiving

Most holidays have strong associations to foods but Thanksgiving takes the cake in being a food centered day and the only holiday literally represented with images of a big fat turkey and expansive spread. It's not surprising that a well intentioned boot-camper keeping an eye on calories may have some concerns about this day...but before you launch into a full panic attack, here are some tips to keep you on track and give you a little perspective.

1. Thanksgiving is only one day, seriously look at any calendar! However, food centered events might start as early as the weekend prior and last well into the weekend after Thanksgiving. Do not use Thanksgiving Day as an excuse to write off a healthy week. Instead use Thanksgiving Day as a motivator to stay on track the days surrounding the holiday by having consistent workouts and leaner days.

2. Make a conscious choice to limit high fat items: high fat food items can be found in fried and creamy dishes as well as cheese-filled casseroles in a traditional Thanksgiving meal. For instance, mashed potatoes are usually made with butter and milk; green bean casseroles are often prepared with cream of mushroom soup, cheese and milk and topped with fried onions; candied yams are loaded with cream, sugar and marshmallows. If you cannot control the ingredients that go in to a dish, simply limit yourself to a smaller helping size. Again moderation is the key. Check out Hungrygirl.com for some great recipes.

3. Work out especially hard this week, this includes Thanksgiving day and try to remember your efforts, hard work and pain during those tempting moments. For example, where you might have previously heard a little voice saying "you worked out hard, you deserve this girl, go ahead and have more"...take control and reframe and say "you woke up at crack of dawn this morning, got yelled at, pushed beyond your comfort and worked hard...is this really worth it?" The answer is usually no.

4. Don't go to the Thanksgiving dinner hungry: we often eat faster and more when we are hungry. Eat a wholesome breakfast and lunch on the day to avoid overeating at dinner time. Having a small snack or light lunch prior is also a good idea. The worst thing you could do is not eat all day to "save up" the calories for dinner.

5. Drink like a fish...no not alcohol (the most common social lubricant) drink water! Remember, alcohol and coffee can dehydrate your body, drink water in between these beverages. Water is calorie-free so drink it to help fill up your stomach and keep you hydrated. Drink at least 8oz of water 15 min. prior to eating and remember to stay super hydrated during the day and during any event.

6. Thanksgiving dinner is not an all-you-can-eat buffet: Fill your plate half with vegetables, one quarter with a lean meat and the rest with a starch of your choice. Eat slowly and stop when you are full. Your Turkey - should be skinless. In fact choose a 4-oz turkey portion, without the skin, to slash away some fat and cholesterol. Go for the light colored meat and avoid the dark meat with a heavier fat content.

7. Save your appetite for the side dishes and desserts. Watch your portion size with side dishes and go for smaller portions. This way you can sample all the different foods. Moderation is always the key. Remember if you have dessert eat it within 30 min after eating, so it doesn't spike your blood sugar. Choose a small portion or share with a friend.

8. The average Thanksgiving dinner is 2,000-3,000 calories! Your goal should obviously be to not consume all these calories....however, if you have such an unfortunate lapse in self control don't dwell or make judgments about yourself and what this might say about your overall character...it means nothing. Seriously, guilt is counter productive and an ineffective way to get re-motivated...move on girl. Do so by doing the math...if your calorie range for weight loss is 1200/day to loss 2 pounds a week...a 2000 calorie day splurge requires you to create a deficit of approximately 135 calories the other 6 days of the week. You know what this means either eat 135 calories less the other days or burn off 135 calories more via more exercise.

9. Lastly, be thankful! Seriously, we all have so much to be thankful for on a daily basis. Take this coming week to reflect no matter what your circumstances in life might be, but especially if they are less then ideal. Times are hard right now for so many people for many different reasons. But if you read this you have eye sight to see, a brain to process the information, a memory to retrieve it later (hopefully) and a consciousness that might have identified with the contents....be thankful, these are gifts not held by all. And while this article speaks about cutting calories, there are many counting pennies during these economic times so just be thankful, be mindful and be inspired to spread your joy and your resources the best you can! Happy Thanksgiving.

Shocking News at Nordstrom Cafe - 11/20 Friday

Breakfast
Hemp protein shake (237 calories) + 1/2 cup berries

• Hemp protein powder
• 1 cup hemp milk
• 1 cup spinach
• 1/2 frozen banana

1/2 cup blueberries, raspberries, blackberries, & strawberries



Snack
1/2 wrap - same as yesterday

Snack
Juicy Pear

We have to drive an hour away to get to a Nordstrom, so I made sure I wasn't starving before getting to Nordstrom Cafe by eating my snack in the car.
Important to be fueled up for a day of Christmas/Early Birthday shopping (my sister got me these great new boots I love-thanks Jenn!) by starting off at Nordstrom Cafe.
I love the salmon and roasted vegetables until now.
I asked for the nutritional information, which I have never seen before because I could never find it online.

The sad news is that the herb salmon and rustic vegetables add up to a grand total of 1,190 calories!!! I mean really that is just stupid. I know that there is a lot of oil on that dish and I normally only eat half of it, but why do that to such a healthy dish that could easily be 300 calories and still taste amazing. It is so so sad.
We did the math on my sisters lunch after she ordered and it was over 1,300 calories! Knowing ahead of time can easily change your appetite.

The good news is that is forced me to try a new dish, which is now my new favorite. It is so good. I got the Shrimp, corn, & Arugula salad with no dressing for 398 calories!
Don't be deceived- the calories for the salads are listed on the far left side and do not include the dressing. The calories for the dressing are on the far right side and can equal a snack/mini meal in themselves. This salad was still really good with out the dressing. I picked the croutons off, but then my sister tried one and said it was so good the best she ever had and I needed to try one. They are made with cornmeal and were so good.

I just love my niece Allie!


Snack
1/2 wrap - same as yesterday (calories 120)


Dinner

• Large salad w/ 1 oz applegate farms chicken & balsamic dressing
• Side of veggies & garlic chive hummus
• Nice warm bowl of butternut squash soup.

Garlic & Chive Hummus Thur 11/19

Breakfast - there is oatmeal under all that fruit.
Rolled Oats & Berries (255 calories)

• Green Tea
• Rolled oats
• 1/4 c unsweetened vanilla hemp milk
• 1/2 cup berries
• 1/2 banana
  

Lunch
Turkey Wrap (240 calories)

• Spelt tortilla
• 2 oz applegate farms chicken
• spinach, kale, mixed greens, peeled carrots, peeled daikon radish, broccoli sprouts
• garlic chive hummus

I know it seems like I eat wraps everyday, I'm not sick of them yet because it changes the taste up a lot by adding in the different vegetables and different flavors hummus. I will even use vary up the meat w/ roasted chicken, smoked chicken, or turkey. I actually think the applegate chicken slices taste so much better than the turkey.
Celery, cucumber, and daikon radish w/ garlic chive hummus

My sister had this hummus from Costco. It is really good with vegetables and on my wrap. Great way to get in more vegetables.

Snack (190 calories)
Larabar
Green apple


Dinner
Left over brussel spouts & Curry Turkey
1 cup butternut squash soup (85 calories)