Ok please tell me you didn’t see the title of this and bolt off somewhere. That you didn’t decide to read an article on basket weaving…..over kale.
Are ya still with me? I hope so! I thought we would take a look at this super power veggie and learn a little about this meme inducing food.
It’s good for you….really.
Kale is a super food with staying power.
The dark, leafy green has been on dinner plates since Roman times and has long been common across much of Europe. The vegetable hails from the cabbage family, which also includes broccoli, cauliflower, and collards.
Kale is more popular than ever, and it’s packed with vitamins and minerals. Kale is packed with tons of vitamins and minerals such as Vitamins B6, C, and K; copper, calcium, potassium, and magnesium. However, it has many other benefits to the body. It’s an anti-inflammatory, containing both omega-3 and omega-6 fatty acids. Kale is also an antioxidant, thanks to vitamin C and beta carotene.Kale is also good for vision, as it contains lutein and zeaxanthin, both of which have been shown to prevent vision issues such as macular degeneration and cataracts. Furthermore, kale aids in your digestion thanks to it being high in fiber and water.
Benefits of kale
Kale can be curly, flat, or even have a bluish tinted mixed with the green. The flavors differ so you may try them all. Whether you buy it from store or pluck from your own backyard, look for dark crisp leaves. When you get ready to cook or eat it remove the leaves from the tough stalks.
Nearly 3 grams of protein
2.5 grams of fiber (which helps manage blood sugar and makes you feel full)
Vitamins A, C, and K. (And lots of it per 1 cup serving!)
Folate, a B vitamin that’s key for brain development
Alpha-linolenic acid, an omega-3 fatty acid. (While kale has far less omega-3 than fish, it is another way to get some of this healthy fat into your diet.
Lutein and zeaxanthin, nutrients that give kale its deep, dark green coloring and protect against against macular degeneration and cataracts. Minerals including phosphorus, potassium, calcium, and zinc.
Kale is great for digestion since it’s extremely fibrous
It is also high in iron. Per calorie, kale has more iron than beef. Yeah read that again. 😅
Kale is filled with powerful antioxidants. Antioxidants are molecules that offer up one of their electrons to the free radicals, thereby neutralizing the free radicals and keeping them from stealing an electron from our cells. At its best, this strong network of warriors can stop up to 99 percent of of free radicals from damaging our cells. Antioxidants, such as carotenoids and flavonoids help protect against various cancers
How to cook kale
Don’t say….add coconut oil so it will slide easier into the trash can 😜
Saute it: A splash of olive oil and a little onion or garlic are all this veggie needs, and it cooks up in minutes. The leaf is tougher than spinach leaves, so it won’t wilt as quickly in the pan.
Make a kale Caesar salad: You can eat kale raw in a salad. The leaves can stand up to heavy dressings. Kale Caesar salads have popped up on many restaurant menus. You can whip up a homemade mustard-based dressing that has all the thickness of Caesar but fewer calories.
Bake kale chips: Bake kale in the oven with just a little olive oil drizzled over lightly salted leaves. Store-bought kale chips can sometimes be deep-fried or come with a coating of cheese, so check labels to make sure you’re not reaching for a high-calorie snack.
There are some tasty recipes out there for the often shunned, yet nutrionally packed,kale. Here are a couple for you.
Asparagus. It’s one of those grown up foods that took me awhile to get into.
When I say a grown up food I mean I literally started eating it like, a year or so back.
I know. Late to the party but better late than never, right?
There are so many amazing, tasty, and healthy veggies in the world I’m not sure how I almost missed out on this one.
Ok, why should you eat it ?
I can imagine some of you curling your lip at the idea of eating this stalk looking tree type veggie.
Hold up…don’t dismiss it just yet
This giant veggie is one of the most nutritionally well-balanced vegetables — high in folic acid and a good source of potassium, fiber, thiamin, and vitamins, B6, and C. A 5-ounce serving provides 60% of the RDA for folic acid and is low in calories. You can enjoy this veggie raw or with minimal preparation.
The name for asparagus — a member of the lily family — comes from the Greek word meaning “shoot” or “sprout.” Now widely cultivated throughout the world, this regal vegetable is believed to have originated 2,000 years ago in the eastern Mediterranean region, where it was prized for its unique texture and alleged medicinal and aphrodisiacal qualities.
Asparagus spears grow from a crown planted in sandy soils and, under ideal conditions, can grow 10 inches in a 24-hour period. The most common types are green, but you might see two others in supermarkets and restaurants: white, which is more delicate and difficult to harvest, and purple, which is smaller and fruitier.
It could help with your weightloss goals
Not only is asparagus low in fat and calories (one cup sets you back a mere 32 calories), but it also contains lots of soluble and insoluble fiber, making it a good choice if you’re trying to lose weight. Because your body digests fiber slowly, it keeps you feeling full in between meals.
Fiber can definitely help you feel satiated, making it beneficial for weight loss.It can also aid constipation, and research suggests it may help lower cholesterol.
To maximize the veggie’s calorie-torching potential, pair it with a hard boiled egg: the combination of fiber-rich asparagus with the egg’s protein will leave you feeling satisfied.
Asparagus is full of antioxidants
Asparagus—purple asparagus in particular—is full of anthocyanins, which give fruits and veggies their red, blue, and purple hues and have antioxidant effects that could help your body fight damaging free radicals. When preparing asparagus, try not to either overcook or undercook it. Although cooking the veggie helps activate its cancer-fighting potential, letting it boil or sauté for too long can negate some nutritional benefits. Overcooking asparagus could cause the vitamins to leech out into the water.
It can help with bloating
When it comes to fighting bloat Asparagus packs a mean punch. The veggie helps promote overall digestive health (another benefit of all that soluble and insoluble fiber!). And thanks to prebiotics—carbohydrates that can’t be digested and help encourage a healthy balance of good bacteria, or probiotics, in your digestive track—it can also reduce gas. Plus, as a natural diuretic, asparagus helps flush excess liquid, combating belly bulge.
Are there side effects to eating asparagus?
Yes and I wish someone woulda told me in advance.
It can make your urine smell.
I know. Gross 101. It is.
According to Smithsonian magazine, asparagus is the only food to contain the chemical asparagusic acid. When this aptly named chemical is digested, it breaks down into sulfur-containing compounds, which have a strong, unpleasant scent. They are also volatile, which means that they can vaporize and enter the air and your nose. Asparaguisic acid is not volatile, so asparagus itself doesn’t smell.
What’s weirder than a veggie causing stinky urine is that not everyone can smell it. Scientists aren’t entirely sure why this is. Most evidence seems to suggest that not everyone can smell the odor, though some scientists think that not everyone produces it.
Ok but that really is the least of your worries. Eating Asparagus and all the health benefits it offers far out weighs the unpleasant effect of stinky urine ( this won’t last long)
My favorite way to eat it is tossed with some olive oil, sea salt and cracked pepper and roasted till tender. I usually throw in garlic cloves and cherry tomatoes too. I add a little fresh parmesan at the end.
It’s amazingly delicious.
You can also grill or steam it. Honestly roasting veggies is my preferred way of eating them. I think it really enhances their flavors.
It’s really, really delicious with bacon wrapped around it ha
Your turn to weigh in. Do you like Asparagus? If so, do you have a preffered way to eat it?
Today boys and girls we’re gonna be talking about something interesting called a daikon radish. It looks a lot like a big white carrot but it’s actually a part of the radish tribe.
Ok but before I dive all into this, I want to share how I found them.
About a month ago I came across one of those ad’s Facebook delights in stuffing into our newsfeed, but this was one I was REALLY interested in, as opposed to some of the nonsense they think I wish to see.
It was for a company called “Imperfect Produce”. A quick read on it educated me that they are about reducing wasted produce that otherwise won’t make it into your local store.
I guess I never really gave much thought to the fact the fruits and vegetables you see are all generally similar sizes, shapes and attractive in appearance.
I never really thought about things being “to big” or “to small” or “to ugly” or “imperfect” to sell. It can also be to an over abundance of a certain food as well. Only so many zucchini can go on a store shelf……..
This company buys food from farmers and it’s kind of a win/win. The farmer makes some money on what might have gone to the pigs, it’s not being needlessly wasted, and you get a cool produce box that’s an interesting variety each week.
When I checked into it, by checking my zip code, I was already thinking they wouldn’t deliver in my area.
Well, imagine my surprise when they showed my area was a part of delivery service. For 4.99 they bring you this interesting box..
My first box came about 9:30 at night. They text you to let you know it’s on it’s way, and when they are close to you. I was really impressed that the box was so attractive and it was so pretty inside…..
not only that, it’s delivered in a chilled (uh… not like “chill” laid back and calm “chill” but cold.. hahaha) van so everything is nice, cold and fresh. It really impressed me… which I guess is why I’m starting my fourth order this week 🙂
Basically, you can choose all veggies, all fruit or mixed. You can choose from organic or regular produce. You can take the box the send you, or customize your own. You can also pick weekly service, or bi-weekly. I opted for a mixed box.
Not only all that, whoever does the marketing has a wicked fun sense of humor so I related to that as well.
Now back to our original story…..
When they showed Daikon radishes as being available, I figured why not give it a try? And like you, I knew nothing of them. So let’s get a little established on what they are.
The daikon radish looks like a white carrot. It’s a root vegetable, but instead of having a potent, peppery taste, it’s sweet, crisp and mild.
A part of the radish family it grows much larger than it’s counter parts, upwards of 20 inches long and 4 inches wide!
Unlike other radishes, it’s as good cooked, as it is raw.
On a nutritional level, they are full of vitamin A, C, E, B6, potassium, and other minerals, radishes can give your whole body an immunity boost.
Try them baked or boiled in stews and soups or in a stir fry. Also try them lightly steamed with olive oil, salt or lemon juice for flavor. Slice daikon radishes and eat raw with a dip or peanut butter or add shredded raw Daikon radishes to salads.
Daikon radishes are very popular in Asian dishes.
Daikon is quite perishable, so if serving it raw try to use it within 4 days of purchase. If cooking daikon, it can be stored up about a week. Keep it in a perforated plastic bag in the crisper drawer of the refrigerator.
So I looked for recipes and there are quite a few to be had. I liked the one that makes like fried “potatoes” out of it.
But one of the things many of these diets often show is plenty of vegetables, fruit, low fat dairy and lean protein as a way to get slimmer.
This doesn’t have to be labeled as anything, it is just sensible eating.
You can’t go wrong eating that way.
If I’m really pushing to lean out I key in on plenty of veggies and good quality protein.
Protein should make up about 30% of your meal in some form. It not only keeps you feeling satisfied, and your blood sugar level steady, it is essential for muscle building, repair, cell growth and lots of other important things in our bodies.
But what if you’re wanting to get more protein from plant related or other sources?
Is that possible?
Indeed it is with many tasty possibilities.
Lets look at some foods that offer protein packed benefits.
*Spinach. This is one of my favorite staples in my day often at breakfast and lunch. Spinach contains 5.3 grams of protein per cup. Interestingly the protein increases when cooked.
Other dark greens high in protein are kale, mustard greens and swiss chard.
*Sweet corn. Corn is often hated on but it can pack a nice nutritional punch and offers 4.7 grams per cup.
* Asparagus. I have to admit this is something I started eating as a big kid. Like uh….maybe a year or so back “big kid” haha
I guess it never seemed to interest me then one day I decided to experiment. Good thing too, asparagus offers 4.3 grams per cooked cup.
*Brussel sprouts. Gosh if there’s a veggie that gets hated on, it’s these little guys. Find a recipe that you think sounds good and try them. Just don’t boil them. They are amazing roasted in oven with a bit of olive oil. A cup serving will yield you about 4 grams.
*Mushrooms are another food I had to “grow into” a one cup serving is 3.9 grams. If that’s to much 3.5 ounces will get you 3.6 grams.
*Broccoli offers 3.7 grams for a cup.
*Edame or soybeans offer 18 grams for one cup!
*Black beans offer 7.6 grams for only a half cup. They are also loaded with lots of other healthy vitamins and minerals.
*This isn’t a veggie, but wild rice offers 6.5 grams for one cup.
*Almonds get you 6 grams per 1/4 cup. Toss some in with nonfat Greek yogurt and berries, its one of my favorite go to breakfasts when I’m time crunched.
*Potatoes. Are you surprised? A medium potato contains 4 grams!
* Steel cut oats…another non veggie but it contains 5 grams in its modest 1/4 cup serving.
*Chickpeas get you 6 grams in a half cup serving.
*Green peas contain more protein than any other vegetable which is why they are the primary protein source in many vegan protein powders. You’ll get about 9 grams of protein per cup and lots of healthy fiber too.
*Lentils are a huge source coming in at 18 grams for a one cup serving!
*Ok and a final one…I just have to include it because it’s such a powerhouse of protein, and that’s Greek yogurt. You get 23 grams of protein in 8 oz. And you will be getting lots of good for you friendly bacteria that help with digestion.
This is certainly not an exhaustive list of protein foods that aren’t animal sourced.
Mixing up these types of foods will offer not only protein but lots of good body healthy vtimans and minerals while helping you stay lean.
Oops. In technical difficulties…I’m typing this on my phone and pulled up an image from my food post on calories and if they are equal. I didn’t realize this pic had text on it and I’m not sure how to make it leave haha anyway you can search up that post if you need more to read. 🤣 https://sassyfitnesschick.com/2018/04/05/the-equality-of-the-calorie/
Tell me. What’s your favorite non-meat source of protein?
It has come to my attention I haven’t done a food spotlight post in a red hot minute. I selfishly love doing them because I usually learn a lot more about foods I love and enjoy than I knew before I started researching the details for a post.
Me like… “wow! I’m eating so healthy!” haha
Seriously though, can you go wrong with veggies ?? I think not.
I decided to focus on one of my favorite “go to” veggies, the humble yellow squash.
Yellow squash, also called yellow zucchini or summer squash, is a hot weather vegetable picked in its immature stage to ensure a thin, edible skin and sweet, soft flesh. This squash typically ranges in size from 6 to 8 inches long, although it can be smaller, depending on when you pick the fruit
With the recent massive recall in the states on romaine lettuce because of e coli, the shelves have been stripped bare in stores and salads, well just haven’t been happening.
Yeah I know there’s “iceberg” lettuce, but really, why does that exist??
Anyway, I digress.
Not making salads ( a huge staple in my meals) I was looking at other creative veggie ideas while we waited for the lettuce to return.
One of my favorite ways to use squash is to mix it up with other things, like zucchini, cherry tomatoes, and some red onion, add some sea salt and crushed pepper, mix up with a little olive oil and roast in oven on a high heat. I then but it under the broiler for a few minutes to “crisp” the veggies a little.
I cannot tell you how seriously amazing it is.
Wait. First you need some nutritional facts.
One medium squash has a whole 32 calories!
One cup of raw, sliced yellow squash contains 18 calories. This low-calorie vegetable is an ideal side dish if you wish to lose weight. Yellow squash essentially has no fat — a 1-cup portion provides only 0.2 g.
A 1-cup serving of raw yellow squash provides you with 3.8 g of carbohydrates, or 2.9 percent of the 130 g suggested daily. Carbs serve as the main supply of energy for your body. Yellow squash also helps you consume the fiber you need each day; 1 cup contains 1.2 g. Fiber can play a critical role in helping you lose weight. High-fiber foods satisfy hunger better than low-fiber foods by providing more bulk in your diet. Fiber also helps regulate bowel movements and decreases your chances of developing diverticulitus, a condition that affects your colon. Include 25 to 38 g of fiber in your diet every day.
Yellow squash serves as a good source of vitamin C — each 1-cup portion contains 21.3 to 25.6 percent of the amount your body requires daily. Ascorbic acid, another name for vitamin C, is an antioxidant that blocks cellular damage from free radicals, helping to slow aging and possibly decreasing your risk of heart disease, arthritis and cancer.
One portion of yellow squash also provides 8.6 to 11.1 percent of the daily recommended value of manganese, an essential trace mineral.
Have I convinced you to try it yet?
Listen if you’re sitting behind your screen gagging a little ’cause the only way you ever had it is when your Mom boiled it to death in water on the stove turning it into a form of mush well… I’m sorry she ruined you for it 😉
But wait! You’re all grown now, you should give it another chance and try it in some different recipes or try it like I suggested to you, mixed and roasted with other veggies.
It’s a winning combo to eat foods that are filling, nutritious and low calorie.
Of course I’ll offer some recipes for you to try.
Your turn! Do you like squash? Have you tried it? If so what’s your fav way to eat it ?
Mushrooms. Edible mushrooms are the fleshy and edible fruit bodies of several species of macrofungi. They can appear either below ground or above ground where they may be picked by hand.
I know, you already saw the title to this post and have thought about checking out and not reading past this sentence. Maybe my sass and humor might keep you around for at least the next paragraph or two 😉
Maybe you’re wondering of ALL the foods on the planet why I’d make fungus the subject of my food spotlight post. Why not something tastier and prettier to look at?
I know… I hear you.. but miss out on telling you cool things about mushrooms you may not even know?
Like get this… do you know their DNA is more closely related to a human level than plant?
They are more closely related to humans than plants.
Ahhhh… now I’ve got you!
Bet you didn’t know that, right?
So are mushrooms vegetables?
The simple answer is no, it’s not a vegetable although it’s in the vegetable family due to it’s nutritional make up.
Ok so hold on for a little science here…..
mushrooms are fruiting bodies of macroscopic filamentous fungi. Earlier when mycology ( the study of fungi) arose it was a part of botany. This happened because fungi were considered to be primitive plants. The biggest difference in a (plant) vegetable and a mushroom is how they get their food. Plants if you remember from middle school science, possess chlorophyll and make their own food via photosynthesis.
How handy is that?
Fungi on the other hand exist on decaying material in nature.
There are also the obvious structural differences, such as a lack of roots, leaves, and seeds.
Fungi basically have their own kingdom on the basis of cellular organization.
So the bottom line?
We share similar DNA’s.. have you ever thought much about how good mushrooms are almost like meat?
I will mention hubby strongly argues this point 😛
I won’t bog us down in anymore science stuff, go look if you don’t believe me.
Have you ever wondered why mushrooms are a good source of Vitamin D? And one of the few sources that naturally contain it?
Because like us, they can absorb it from the sunlight.
Their cellular structure allows them to absorb it just like our skin does.
Eat your mushrooms for natural Vitamin D 🙂
I hate mushrooms.
Well, not anymore. I have to confess I haven’t started eating them till later in life. They started becoming more of a staple in my diet a few years ago, once I got past their ugly factor and bland appearance.
I can’t imagine now not tossing them in my basket with all the other produce.
They show up in my breakfast veggie blend, salads, stir fry, and oven roasted veggie mixes.
Heck, I even grind them up and toss them in with hamburger for spaghetti or taco meat but don’t tell my family that cause they will say I’m trying to poison them.
Seriously, ground mushrooms are great add in’s to hamburger dishes. I tell you, no one will know. 😉
What’s the nutritional low down
One medium mushroom has 4 calories… 4 measly little calories… which means you can eat a whole lot of them for not much impact.
Low in calories and fat and cholesterol-free, mushrooms contain a modest amount of fiber and over a dozen minerals and vitamins, including copper, potassium, magnesium, zinc and a number of B vitamins such as folate. Mushrooms are also high in antioxidants like selenium and glutathione, or GSH, substances believed to protect cells from damage and reduce chronic disease and inflammation.
One cup of mushrooms provides 1-2 grams of protein, have no fat or cholesterol and are very low in sodium.
So let’s eat.
If you haven’t been a mushroom fan, you might have to work through your issues 😉
Mushrooms are wonderful sautéed, especially with onions. They work great in casseroles, roasted veggie dishes and more.
Have you ever heard the term “going bananas” as a bit of speech to indicate things are crazy in life? Lately, I feel like that’s how things are, in a good way, but just trying to accomplish all I want to do in a day. I have to remind myself not ALL things must be done.. this is where lists come in handy… mental or written. Those pesky tasks need to be kept in some sort of organized order or they can make you feel, well, a little bananas 😉
If you haven’t snapped to it yet, bananas are what’s on todays food spotlight.
Random factoid first… did you know this humble fruit, botanically, is actually a berry?
Yeah, I didn’t know that either.
It’s tasty and makes a great pre workout snack in my belly that usually prefers no food before endurance sessions. Bananas are a great source of carbs, water and sugars to help athletes who are working hard. Eat one before or after for those healthy benefits.
Oh… and a quick shout out to Constantly Varied Gear for my cool new sports top. Hubby and a lot of my friends often call me a beast in regards to my athletic shenanigans so I couldn’t resist ordering it.
Check them out, Constantly Varied Gear, for cool athletic wear.
Now… those bananas… they make a great snack whenever but lets check out some more facts on them.
Bananas are rich in fiber and potassium. They may also help prevent asthma, high blood pressure, diabetes and cardiovascular disease when incorporated into a healthy diet.
Potassium is an important mineral as it helps maintain fluid levels in the body and regulates the movement of nutrients and waste products in and out of cells. Potassium also helps muscles to contract and nerve cells to respond. It keeps the heart beating regularly and can reduce the effect of sodium on blood pressure. Potassium may reduce the risk of kidney stones forming as people age. In turn, healthy kidneys make sure that the right amount of potassium is kept in the body. One medium sized banana contains 422 milligrams of potassium.
Bananas are naturally free of fat, cholesterol, and sodium.
Bananas provide a variety of vitamins and minerals:
Vitamin B6 – 0.5 mg
Manganese – 0.3 mg
Vitamin C – 9 mg
Dietary Fiber – 3g
Protein – 1 g
Magnesium- 34 mg
Folate – 25.0 mcg
Riboflavin – 0.1 mg
Niacin – 0.8 mg
Vitamin A – 81 IU
Iron 0.3 mg
Fresh bananas are available year-round. Unlike other fruits, the ripening process of bananas does not slow down after they are picked. Bananas should be stored at room temperature.
The warmer the temperature, the faster bananas will ripen. However, to slow ripening, bananas should be refrigerated. The outer peel of the banana will darken but the banana itself will stay intact longer.
To encourage faster ripening, place the banana in a brown paper bag at room temperature.
My Mom used to say bananas just got more ripe, that they didn’t really “go bad”. I had to part ways with her on that thought watching gnats carry one off….
Not really… but to me there is a point where there is no way I’m eating that banana…. “ripe” or not.
Actually those super over ripened bananas make freaking awesome banana bread. I have one recipe that uses whole wheat flour… it’s actually the only recipe I use for banana bread ’cause it’s just… that… good.
If I don’t forget, I’ll post it in here for you 🙂
I am super selective in how I like my bananas and I think many people are, not just weirdo me.
They have to be this perfect, just right shade of yellow. No green anywhere (gross) and it can’t be heading into a darker yellow ’cause they seem way to sweet to me then and I just really don’t enjoy them like that.
Don’t bananas have a whole lot of sugar?
Bananas are on the sweeter side compared to other fruits. One large banana has about 120 calories and 17 grams of sugar compared to I cup of strawberries with 53 calories and 8 grams of sugar. However, in the context of watching sugar in your diet, it should be more of the refined sugars you are concerned about ( those found in soft drinks, table sugar, and other refined added sugars) not natural occurring sugar as found in fruit. When a nutritionist might say to limit sugars in your diet, they mean added refined sugars. Eating a piece of fruit there’s no “added” sugar.
Plus some of the carbs in bananas come in the form of dietary fiber…. 3.5 grabs per large banana…. about 15% of your daily needs.
Green bananas contain a type of carb called resistant starch . (As bananas ripen, the starch turns into sugars, making the banana sweeter.) Because resistant starch isn’t easily digested, it reduces the amount of sugar released into the bloodstream, helping control blood sugar. Research also suggests that resistant starch helps maintain the balance of healthy gut microbes.
Let’s talk more about eating them….
Do you know bananas make great add in’s to baked goods for a rich moist ( cake, brownies whatever) you can substitute half the amount of oil with mashed bananas. So if you needed a cup of oil, you could do half oil and half bananas. This reduces calories and fat but still gives that full flavor.
One fun and tasty way to eat them as a cool frozen treat is to slice them, dip in dark chocolate and freeze. I can’t tell you how delicious they are. I first stumbled across them in the frozen section at store and then wondered why I was paying for something so simple to make 😛
Bananas are also great tossed in homemade smoothies, giving added texture and creaminess along with the health benefits from the banana.
Topping oatmeal, plain yogurt, or peanut butter and toast with banana slices is an excellent way to add nutrition and sweetness without added sugar.
Of course there’s the standard muffins, pie, custard, breads…. yummy….
How about a couple recipes? I thought this peanut butter banana bar looked awesome
In summary bananas are not only a tasty, low calorie snack that can be used in a variety of ways, they are loaded with tons of nutrients and minerals that our bodies love.
And of course, I don’t think you can go wrong with it pre or post workout for an energizing snack 🙂
Your turn now… how do you like bananas? Do you use them to cook with or just eat as is? Do you have any recipes you like using them?
Anyway, besides trying to make that all good and lovely, I’ve been trying to work on those old relic furniture pieces that I love bringing back to life to go in my little cozy room at the Vintage store.
In the mix of all that you know I’m training for a duathlon. It’s official “official” as I actually paid the MONEY today to torture myself… I mean….. participate….. mostly in a field of athletes that are my kids age….
Yeah, I’m out there reppin’ the old people, cheer me on 😉
I’m pushing more on my training, but gosh, the weather is pushing back pretty hard too as in… heat and humidity.
I knocked out 24.5 on the bike Sat and followed it with a 2 mile run. Sunday I took off on the duathlon course and ran the first and last leg of the race course.
No matter how early I get out there, that sun is already waiting. But here’s what I’ve learned from past training in the heat. Come cooler weather, there are happy payoffs as my body now finds it wayyyyy easier to work, which typically means my speeds increase too.
Let’s see how that all plays out this year.
In other horrifying news…..
My Garmin bit the dust. As in… it’s not working for me anymore. Literally the face plate came off and I guess, weirdly, it likes that securely in place to make sure it all works well. This is my second one in 2 years.
Am I just hard on the poor things or do they have a short life?
I got the Garmin Vivoactive HR when it first hit the market. I love that it tracked all of my activities and even some I knew I’d never use….hello…golf?
It also tracked my heart rate which was a feature I really wanted. As my training increased, I watched my resting heart rate drop lower and lower ( remember your heart is a super important muscle that gets worked and strengthened too. A lower resting rate means it has to work less hard) and in other non-athletic things it was synced to my phone which gave me at a glance info on everything from incoming calls to my socials and a bunch of other nifty things.
I feel crippled without the thing right now. My arm bears obvious signs of our relationship….
I’ll keep you posted on how this plays out….. meanwhile… no stats to track which bothers me ’cause it’s a constant carrot in front of me working for better times and not to mention, tracking my distance…
( as this post goes live this morning, I spoke with Garmin and they are gonna hook me up with the newest Vivoactive Garmin… yay! I promise a report on the new model )
Onto todays topic….I have one….
it seems lately I’ve caught convos from people who are riding the ongoing wagon of losing weight and attempting to change the lifestyle they live. Eating and nutrition now days to me, seem cut and dried. I guess my understanding has grown over the past few years of what good nutrition is and what the hype and nonsense are that ultimately won’t work.
I remember last year my husband coming home from his yearly check up and discussing his convo with doctor and telling me… “you aren’t going to like what he said” as I gave him a blank look to which he responded… “he said exercise won’t make you lose weight”
My response was… “He’s right”.
It’s a common myth that if you exercise you will easily lose weight and have no worries.
Don’t misread me here… exercise is great and our bodies are made for movement. We’ve become a lazy, sedentary, “please make it as easy and effortless as possible for us”, world. All things set aside, we need exercise just for the health of our bodies, not for weight loss.
The first and foremost way to losing weight, keeping it off, and living a healthy lifestyle is to eat a proper amount of calories to support your (personal ) lifestyle. Eat to many calories, you’ll gain. Create a deficit and you’ll slowly lose. Exercise or not.
This is the smart way to go about it.
There are other factors that are invisible calories. Or things we don’t think we get many calories from.
Sugary drinks and alcohol being two big offenders.
When someone mentions they are trying to lose weight but aren’t being successful, but drinking is a part of their lifestyle, I can assess that is a possible link that’s hindering them. Alcohol packs a huge punch of calories and has high levels of sugars and carbs. And let’s not forget all the negatives it has on the body, in general.
And then there are sugary drinks, sodas, juices, fluffy coffee drinks with whipped cream and all that stuff. Do that frequently enough it will hinder your weight loss efforts.
I think these areas people often turn a blind eye to not wanting to see that those beverages contribute to their lack of success.
Your body requires a certain number of calories a day to live and carry out the activities you do. You must eat and drink within the right perimeter for your needs, and if weight loss is the goal, you must create a small deficit each day to accomplish that goal.
I laughed when someone told my husband they read it thinking I was gonna tell them they didn’t need to exercise.
Exercise is important overall for our health. It is not the magic thing to make us lose weight but it can be a helpful tool as you’ll obviously use more calories in your day which can help contribute to your deficit as mentioned above.
Do enough vigorous exercise all week and you’ll most likely find it easy to not just lose weight but maintain it as well.
Well, I mean, as long as you don’t use your exercise as a reason to justify eating more otherwise, you’re gonna be losing the battle.
Having a good nutrition plan in place alongside strong vigorous exercise (most) days of the week is a good combo to lose weight.
Thankfully, I’ve never fallen into the mindset that I just ran or biked a million miles I can eat all the food. I eat enough to satisfy my appetite and leave it there.
So when I hear someone talking about their weight loss struggles or lack of success in that dept, naturally I inquire as to what purposeful exercise they participate in.
When I get a response of they do “some things” or they walk around the block a couple days a week, this is not the kind of exercise that will be a helpful tool to weight loss goals.
The recommendation here in the U.S. is 30 minutes of exercise, 5 days a week. I think this is a great starting point but if you want to see changes, you need to work on kicking that time up.
And like it or not, cardio exercise is the thing that drives fat loss. Most people don’t like cardio work because this is when they come to the quick realization of how out of shape they are. Cardio is like brisk, quick walking, running, cycling, rowing, jump rope or any other activity that makes your heart and lungs really work.
So what’s gonna help me lose weight?
Both. However, your diet needs to be what you are most diligent on. Going for a 2 mile walk then thinking you can go grab a donut pretty well negates anything ( caloric) you just did. Yeah, you’ll feel good for getting out and have your head cleared and maybe come up with a creative solution for a problem but you won’t be helping your weight loss goals.
When it comes to exercise, go ahead and be prepared to get a little uncomfortable. It’s ok to feel that way, and you will till your body starts getting stronger and adjusting to the new demands you put on it.
Eating healthy and sensibly ( at least 85% of the time) ’cause you know.. ice cream or cake… or whatever floats your boat… root beer float? there’s life going on too… eat right and make a diligent effort to workout vigorously ( most days) of the week and in a slow and steady way, you will see weight loss.
If after a month you feel you aren’t seeing results, you may want to track everything you eat and drink to see where the weak areas are. Seeing it in black and white works better than mentally dismissing something as “not that big of a deal.”
Remember most of all, the biggest key to success is to keep moving forward and not giving up.
Tell me what things you’ve found that work best for you? Have you found the right balance of diet and exercise to met your goals?
Hello world! Wow what a busy week it’s been! So many exciting things going on, some I’ll share in my upcoming Monday Musings post, so you’ll wanna check back for that 🙂 I will say, some days, I wish I had just a little more time. I’m sure everyone feels like that at some point, so I’ve learned to really try and be focused on things that require “immediate” attention from those I think that do but could actually wait. It helps take some things out of my mind for awhile. Often I tend to be juggling multiple projects at once, that works for some things but not for others. I also love lists so I’ve found if I get it on a list it’s also a way to take it off my mind while still keeping it in a place where I won’t forget it haha
I thought we’d go a little nuts on todays food spotlight. Nuts offer a huge amount of health and nutrition benefits. We’re gonna just take a look at one of them today, one which happens to be my favorite and is often a guest with my breakfast yogurt and fresh fruit.
Say hello to Mr. Almond.
Almonds deliver a massive amount of nutrition in their small package.
The almond is the edible seed that grows on the tree Prunus dulcis, more commonly called the almond tree.
Almonds are native to the Middle East, but the United States is now the world’s largest producer.
The almonds we buy at the store have usually had the shell removed, revealing the edible nut inside.
They are sold either raw (often referred to as “natural”) or roasted.
Almonds boast an incredibly impressive nutritional profile.
A 1 ounce (28 grams, or small handful) serving of almonds contains
Fiber: 3.5 grams.
Protein: 6 grams.
Fat: 14 grams (9 of which are monounsaturated, the good healthy kind)
Vitamin E: 37% of the RDA.
Manganese: 32% of the RDA.
Magnesium: 20% of the RDA.
They also contain a decent amount of copper, vitamin B2 (riboflavin) and phosphorus.
This is all from a small handful, which supplies only 161 calories and 2.5 grams of digestible carbohydrates.
It is also important to note that 10-15% of an almond’s calories are not absorbed by the body, because the fat is too difficult to access and break down.
The almonds we buy at the store have usually had the shell removed, revealing the edible nut inside.
Almonds are also loaded with antioxidants,
Antioxidants help to protect against oxidative stress, which can damage molecules in cells and contribute to aging and diseases like cancer.
The powerful antioxidants in almonds are largely concentrated in the brown layer of the skin.
For this reason, blanched almonds (skin removed) are not the best choice from a health perspective.
Almonds are among the world’s best sources of vitamin E. Getting plenty of vitamin E from foods is linked to numerous health benefits. It’s also good for healthy skin and hair.
Almonds are also extremely high in magnesium, a mineral most people don’t get enough of. Higher magnesium intake may have major benefits for metabolic syndrome and type 2 diabetes.
Low magnesium levels are also linked to high blood pressure indicating that almonds could be good for blood pressure control.
Almonds can also increase energy production. Copper, riboflavin and manganese present in almonds assist in metabolic rate and energy production. If you are pressed for time, grab a handful of almonds for a crunchy, satisfying snack to help you out.
How about one more health tidbit?
Unsweetened almonds are a great option to use if you are trying to lose weight. Almonds contain a lot of mon-unsaturated fats, which is what satiates your hunger pangs, helping you not to over eat no matter what. The dietary fiber in almonds also makes you feel fuller for long periods of time, despite consuming only a small quantity. Research suggests that a diet that is low calorie and also rich in almonds is excellent for obese people since it helps them shed excess weight faster.
Remember, as with any food, no matter how “good” it is for you, to much isn’t always a good thing and can lead to weight gain so monitor your portion sizes as it’s easy to over eat on them.
Other almond uses…
Of course some of the uses of almonds now days involve milk and flour. I will say I tried almond milk… once… thinking I might try and be one of the cool health kids.
One big drink made me gag and wonder why on earth anyone would drink it, unless they had no alternative because of allergy or lactose issues.
I will stick with my dairy as I know it. No offense if you like it, it just isn’t my cup of tea..or milk….
And as far as the trend with almond flour, I have no experience with it. I just bake the old fashioned way with old fashioned flour 😉
Almonds as a snack come in a variety of ways. I buy them raw and use them in my breakfast yogurt or as a snack. You can also get them in various flavors, just be careful with sodium intake on them.
They also can be used in your meals…..
How about a couple tasty recipe ideas?
Ok your turn. Do you like almonds? Do you have thoughts on almond “milk”? Have you tried almond flour for baking?