The Healthy Everythingtarian

finding a better balance in exercise, food and life

miss katharina -> katharina’s food adventures August 7, 2009

Filed under: guest posts — Holly @ 17:00

To wrap up a wonderful week of guest posts, Katharina from Katharina’s Food Adventures has a lovely reminder for all of us: to honor ourselves.  Please head on over to her blog because not only is she a serious gourmet foodie and chef (Vegan Pound Cake Pancakes, anyone?), but she has a wonderful spirit that instantly makes you feel better.  Not mention, the gal has got KILLER style and the cutest lil’ puppy ever.  Happy weekend everyone!

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Katharina...I could NOT resist a photo of Matilda. Too cute!!!

Hi guys and happy Friday! You’ve all made it through another week. Anyway, I’m Katharina and I keep a blog called “Katharina’s Food Adventures.” It’s about trying new things, embracing life, and going on my little adventures with friends and family. When my uber-cute sidekick Matilda isn’t busy making everyone swoon at her paws she comes along for the ride.

Honoring Yourself

Stop for a second. Look around you and think about where you are and what you are doing right this moment. Obviously, you’re reading this post, but the point is – where are you in the moment? Often times, it’s hard to stay present. Whether it’s dwelling on the past, worrying about the future, the present frequently gets overlooked. The present is the unnoticeable, dusty book hiding in the back of the bookshelf. Even though it’s what’s affecting us more than anything. With the noise of the outside world yanking us in every direction telling us what’s wrong and what’s right, where does our voice come in? When do we step in? I’ve written about a similar topic before, but it was more specific to food. However, the point was this: listen to your mind, body, and soul. Every person is different, and we add flavor to this world. Whether it’s how each person can see things differently or just the same. Some are soul mates and others you just plain can’t stand.

Sometimes I feel like I baby myself because I do what I feel is right at the moment. This doesn’t mean I don’t deal with situations when life gets tough. I just take care of it the way I figure is best for me. A lot of folks don’t even realize that they deserve to take care of themselves. We each have it in ourselves to care for ourselves the same way we would for someone dear to us. Why not cut ourselves a little slack? Do we really have to be doing something all the time? Is that what shows how wonderful of people we are? Personally, I think it means a lot more to be able to just sit down and be. After all, at the end of the day you sit beside yourself.

There is just one life for each of us: our own.”

So do with it what you would like. If you’ve been wanting to start a home project, then grab that hammer. If you’ve been meaning to call up an old friend, they’re waiting on the other line. If you just want to come home one day, have dinner ready for you, then watch a movie and finish the night off with dessert, who is to say no? Maybe the cook you have in mind might! But other than that, there’s nothing stopping you. Quiet your mind if only for a second. Take a step back and wonder, “what am I in the mood for?”

 

miss angharad -> eating for england August 6, 2009

Filed under: guest posts — Holly @ 17:00

If you haven’t been bitten by the travel bug yet, watch out because Angharad from Eating for England just might tempt your tastebuds to hop over the pond to jolly ol’ England!  Besides having a fabulous British accent, Angharad (pronounced Aing-hair-ad, did I get that right lady?) is also a new friend in and out of the blogosphere.  She’s funny, a killer food photographer and loves the Cher song “Believe.”  What more do you want?

 

British food. It’s an odd entity. Having traveled a bit and settled overseas I have an even more acute sense of how weird and wonderful we Brits are in our eating habits. What constitutes British cuisine? That’s what I’m going to mull over in this guest post, so thanks to Holly for giving me the chance to reminisce and explain.

By reputation, the British have some of the worst food on the planet. We’re lambasted for being old fashioned and bland – and sometimes rightly so. It can be downright tricky to find a good restaurant selling traditional and tasty English fare. It’s a sad tale that American imports like Chili’s are often peoples’ idea of a good meal out.

So, when I think of British food, what do I imagine? I think of eating fish and chips doused in salt and vinegar out of a newspaper cone at the seaside, with the salty wind blowing in my face.

fishandchips2

I think of sitting down in a curry house with friends to share naan bread, poppadoms, lentil curry, chicken tikka, lamb saag and chicken bhuna; and getting bright yellow stains all over myself while I’m at it.

indian_curry

I think of sitting in a country pub with a pint of cider and a steak and ale pie, the crust as thin and delicate as tissue paper; the insides dark, creamy and gravy-coated.

pie

I think of sharing a pot of tea in a little cafe, served with scones (jam and clotted cream essential).

teascones

I fondly think of my mum’s shepherd’s pie, full of creamy ground beef, carrots and peas and the softest, most buttery mash on top.

shepherdspie

And I think of perfectly honey-colored Cheddar cheese (from Cheddar, England no less!) made in a village barn and eaten on crusty, fresh brown bread with a glob of Branston Pickle.

cheesenpickle

 

Those are some decidedly British images for you. I don’t know if it gets anyone else salivating but it’s enough to get me on a plane home! And yet it is easier to find a Starbucks these days than it is to find a traditional tea room. You’re more likely to see someone carrying a latte and gigantic American-style muffin to-go than you are to see them tucking into tea and a bacon sarnie. Pub dinners are still popular but Chili’s and Pizza Express and countless other chain restaurants are far more visited.

I really think you would be foolish to label us boring and bland. Every international cuisine is represented and many are adored (Indian, Thai, and Greek, for example) and in so many ways our food is rich, diverse and exciting. We also hold up a cup of tea and a biscuit as being one of the key components of our culture (a little worrying? she asks as she sips a cup of Yorkshire) and the be all and end all of happiness and comfort (it is for me!)

As you can see there’s a bit of a dichotomy between how we Brits consider and consume food. I hope you’ve got a brief glimpse into what food is really about in England. Certainly you can find the dull and tasteless, depending on where you choose to dine, but find the right gal to take you out and about and I guarantee a culinary feast!

Before I go, here are some top tips for places to visit for a top-notch culinary experience (you know, for next time you’re popping over):

  • Borough Market, London: One of my favorite places to wander around of an afternoon. The market is located under a railway viaduct and it’s over 250 years old making it the oldest food market in London. You can find everything you’d expect from a tradish market here plus more and samples are a given! Cheeses, jams, bread, chutney, pickle, fruits, veg, meats, fish; sample to your heart’s content! You can also buy made-to-order grub like sandwiches, gourmet hot dogs, tacos, etc etc. It’s a feast to behold!

boroughmarket

  • Wensleydale, North Yorkshire: oop north as we say. Wensleydale is actually a region in North Yorkshire in England where the cheese made famous by Wallace and Grommit gets made. I went there with my parents several years ago to visit the Hawes Creamery where the luscious stuff is created. True heaven for cheese lovers! More samples galore!

wensleydale

  • Brick Lane, London: You can’t visit England and not indulge in a curry. Brick Lane is famous for it’s curry houses – it’s like being in another world wandering up and down the street as people try to usher you into their restaurant.

bricklane

  • Brighton or Bournemouth: Both of these are seaside towns where you can most certainly find the aforementioned fish and chips, preferably sold in the newspaper cones with a wooden fork to boot. There is honestly nothing like it.

bournemouth

  • Castleton, Sheffield: I went to university in Sheffield in the north of England and we had the Peak District on our doorstep. Many a time did we venture into Castleton, (a tiny town, dating back to 1086, famous for its castle ruins) for brisk walks and explorations of the caves known as The Devil’s Arse (I kid you not, friends). Also on tap are a selection of awesome country pubs where you can indulge in delicious savory pies. You can also find the traditional English tea rooms with scones a-plenty right there.

castleton

Thanks for reading my guest post – I’ve had so much fun writing it! I hope you’ve learned a little about what Eating for England is really like and that I’ve armed you with more to do than just visit the Tower of London next time you’re hopping over the pond! Cheers!

 

mr. matt -> no meat athlete August 5, 2009

Filed under: guest posts — Holly @ 17:00

Are you ready for a hump day treat?  Well, get ready because Matt from No Meat Athlete has a KILLER recipe coming your way!  This guy is a running monster (he’s trying to qualify for the Boston Marathon!) and a stupendous cook.  Go to his site, take a look at his recipes and try not to drool.  I dare ya.  Seriously, if you haven’t checked out his site, please do.  He’s a fabulous blogger and a great running and vegetarian recipe resource – not to mention, in my experience, a really nice guy as well!

 

Vegetarian Summer Squash Risotto

What’s cookin’, Everythingtarians?  My name is Matt, and I write the blog No Meat Athlete, so named because it’s all about marathon training on a vegetarian diet.  But what that name doesn’t convey is how much I love to cook!  Now, a lot of people have this crazy idea that vegetarian food is boring, so I racked by brain to come up with just the right recipe to share with you today and put that misconception to bed, once and for all.

But how to make Everythingtarians happy?  I would need something that meat-eaters and vegetarians alike would eat.  Then it hit me—risotto!  Perfect as a first course for meat-eaters, terrific as a main course at any vegetarian’s table.    

[Matt with risotto photo]

Risotto is a wonderfully comforting food, but most people eat it only in restaurants.  People think making risotto means standing over a stove, constantly stirring for half an hour, but it absolutely doesn’t! (Unless you want it to be gummy and mashed pototo-y.)  Cooking risotto is actually very simple, and once you make a good one for someone, they’ll love you forever!  

There was only one problem—the risotto I usually make is a butternut squash risotto from Anya von Bremzen’s The Greatest Dishes.  With our farmers markets flooded with so much great summer squash, it would be a sin to use butternut squash shipped in from some chilly southern hemisphere locale!

[Ingredients photo]

So I did a little tinkering, replacing the butternut squash with beautiful, local yellow summer squash, and getting rid of the nutmeg and vanilla that highlight the sweetness of the butternut squash.  In their place, I added lemon zest and juice, oregano, and just a little garlic.  It’s so tempting, when you’re not cooking directly from a recipe, to keep adding lots and lots of different flavors.  But part of the appeal of risotto (and so much other good food) is that it takes one central ingredient, surrounds it with a small supporting cast, and elevates it to mythical heights.  And that’s exactly what this one did—the result was light but creamy, with just a few simple flavors—mainly the squash and lemon—that complement each other so well.

[Risotto photo]

Before I give you the recipe, a few things to know about risotto.  The main ingredient in all risotto is arborio or carnaroli rice, and as the rice absorbs liquid, it releases its starch and results in the creamy texture for which good risotto is famous.  When you cook this type of simple food, it’s an absolute must to get good ingredients.  Try to get arborio that’s imported from Italy, use good organic vegetable stock and butter, and as for the cheese—Parmigiano-Reggiano.  Yes, it’s expensive, and if you can’t bring yourself to fork over the big bucks, you can use regular parmesan.  But Reggiano has this nutty flavor that you just can’t get in domestic parmesan, so if you can, use it!

[Parmigiano photo]

You might be surprised to see cheese and butter in what’s supposed to be healthy marathon-training food, so let me explain.  I believe that healthy food is real food, not food that has had its fat and carbs removed and has been injected with extra protein, Omega-3’s, acai juice, or whatever the nutritional flavor of the week is.  Our bodies don’t want fake food, and they absorb so many more nutrients from food that hasn’t been modified in this way.  So yes, you’re right that this meal probably isn’t something you should eat every day, but as far as indulgences go, one could do a lot worse than a risotto made from fresh local produce and real, organic ingredients.       

With that, I give you the recipe.  You’ll notice that unlike that old wives’ tale, there’s not all that much stirring.  Just a few minutes at the beginning, then for about 30 seconds every time you add liquid to the rice.  Lots of time for blog-reading in between!  The texture of good risotto is somewhere between soup and mashed potatoes, so add more or less vegetable stock at the end depending on how you like it.  But whatever you do, don’t let it sit for long after it’s finished—it will seize up quickly, and all that soft, creamy goodness will be lost. 

Happy eating and training!

 

Summer Squash Risotto Recipe

Ingredients (for 4 servings)

  • 3 small summer squash (about 1.5 pounds), cut into 1.5-inch chunks
  • 1 clove garlic, minced
  • 1 Tbsp fresh oregano, chopped
  • zest of one lemon
  • juice of half a lemon
  • 4 Tbsp butter (I used salted)
  • 3 Tbsp olive or canola oil
  • 1 onion, finely chopped    
  • 1 cup dry white wine
  • 5 cups vegetable broth
  • 1.5 cups arborio or carnaroli rice
  • 1/3-1/2 cups grated parmesan
  • salt and pepper

Melt 1 Tbsp of the butter and 1 tablespoon of the oil in a medium saucepan over medium-low heat.  Add the onion and saute for 3 minutes, then add the garlic and saute for 2 more minutes.  Add the squash, oregano, and a pinch of salt, stir for about 2 minutes, then add 1/3 cup of the wine and 1/2 cup of the broth.  Cover with a lid and let it cook for about 15 minutes, until the squash is tender.

Bring the vegetable broth to simmer in another small pot.  In a Dutch oven or heavy-bottomed pot, heat the rest of the oil (2 Tbsp) and 1 Tbsp butter over medium heat.  Add the rice and stir constantly; don’t let it burn!  When you hear the rice start to quietly squeek and hiss (about 3-4 minutes), it’s ready for liquid.  Add the rest of the wine (2/3 cup) and stir until it has evaporated.  Add one cup of the vegetable broth, and stir constantly in one direction until the liquid is absorbed.  Add the cooked squash mixture and the lemon zest, breaking up the larger squash chunks with your spoon.

Add another 3/4 cup of vegetable broth and stir for about 30 seconds, then stop!  After the initial 30 seconds, stir only often enough to keep the rice from sticking to the bottom of the pot, until the liquid is mostly absorbed.  When you can cut a line through the rice with your spoon and it won’t fill in for a few seconds, you’re ready for more broth.  Add another 3/4 cup, stir for 30 seconds, and let it absorb.    

Repeat this adding, stirring, waiting process until the rice starts to get soft, but is still very firm in the center.  Once it is, slightly reduce the amount of broth you’re adding each time.  The rice is finished when it’s al dente, just barely firm in the center; it usually takes 20-25 minutes for me.

Once the rice is finished, stir in the remaining 2 Tbsp of butter and most of the Parmigiano, keeping back just a bit to sprinkle at the table.  Add about half of the lemon juice; you can add more to taste later.  Season to taste with salt and pepper.  At this point, additional stirring will thicken the risotto, and adding more stock will make it thinner, so you can find your desired texture.   Serve immediately sprinkled with additional Parmigiano and black pepper.

 

miss alison -> mama’s weeds August 4, 2009

Filed under: guest posts — Holly @ 17:00

Our next guest post is from the fabulously funny Alison from Mama’s Weeds, who is indeed one hot mama!  From the beginning, Alison was one of my first readers and in turn, I found her blog and immediately became a daily reader.  Not only is she a fabulous cook, raw food experimentor and creative writer, but she does it all with two cute lil’ punkins by her side.  That is a true multitasking mom for ya!

 

10 Things That Taught Me to Love Running

My name is Alison and I write a blog called Mama’s Weeds. I’m a runner, a mother and a foodie. Last year I lost 35 lbs and got down to 129, a number I hadn’t seen since 10 BC. (Before Child.)

I started running as a way get back into my skinny jeans. Before then I use to be that person who ran only if I was being chased. I went from skinny jean runner, to running because it meant I could have five cookies instead of one, to running because it was the easiest way to feel like I’d eaten some special brownies first thing in the morning. No, that last line has nothing to do with the name of my blog.

Mama's Weeds

Here’s how I found my way to being the running freak I never thought I would ever be.

1. Eat Your Veggies

Forget pasta, veggies are where it’s at. If you want to run like the wind, get your greens on. Want to be lean mean running machine? Throw spinach in a smoothie, snack on carrots before dinner, eat asparagus for dessert. What do bunnies eat? Grass. How to bunnies run? Fast. Enough said.

 

2. Run with Music

There’s nothing like running through your neighborhood at the crack of dawn singing along with Eminem’s Lose Yourself at the top of your lungs. Your neighbors will thank you for being such an awesome role model and motivating them to get out of bed early and run too.

 

3. Buy Good Sneakers

You need some good kicks. If you like knee pain, hip pain, black toenails that fall off and blisters that make you hobble around like an old man, running in sneakers that are too old and too small are where it’s at. Those black toenails do make for some fabulous conversation starters at parties. If that’s not your thang, the homies at your local running store are ready to hook you up.

 

4. Buy Good Clothes

Cotton is not your friend when you are running. That goes for socks too. Sweat + cotton = chaffing in spots you didn’t think were possible to chaff. If you want running to be a lot less angry and red, buy some some good gear.

 

5. Train for Something

Whether it’s a 5K, a 10K, half marathon or marathon, running with a race in mind is a way to give your runs some purpose. I like pretend that old man who goes for a walk in my neighborhood is just steps away from the finish line. I sprint like it’s my duty to embarrass him. And I yes, I totally apologized that one time I knocked him down trying to get to the stop sign first.

 

6. Surround Yourself with Runners

Humans are social creatures. We tend to pick up on the habits of our peers. The more you hang out with runners, talk about running, think about running, the more excited you’ll become about running. You also need to know what to brag about and how to do it. Listening to other runners blabber on about PR’s, LR’s and BQ’s can be a great way to pick up on those skillz.

 

7. Run All Year Round

I’ve been running for over 4 years now and this is the first year I’ve run through all four seasons. Running in the heat of the summer makes me long for the days of bitter wind, slush filled roads and black ice. Winter running makes me look forward to blistering heat, sunburn and bugs that try to keep the pace with you. It’s all about perspective.

 

8. Read about Running

Reading about anything, whether it’s cooking, parenting, health, underwater basket weaving or running; it gets me pumped to get out there and get my Reading Rainbow on.

 

9. Rest

Yo, if you want to run good, you gotta rest good. A day or two off a week ain’t gonna break the bank. And besides, you need time to practice your underwater basket weaving.

 

10. Run Fast, Run Slow

Be the bunny, but be the turtle too. Turtles eat weeds and they’ve got lots of endurance to go the long haul. Run slow to run long. I’d love to see what happens if a bunny and a turtle ran a long race together. Oh, wait.

 

miss janetha b -> meals & moves August 3, 2009

Filed under: guest posts — Holly @ 17:00

Our first guest post is from the fabulous Janetha over at Meals and Moves. It was only a short time ago that I found her blog and immediately fell in love with it.  She’s funny, makes killer vegan goods, has some kickin’ workout plans, and I am pretty sure if we lived in the same city, we’d most certainly be best of friends.  Happy Meals and Moves Monday everyone!

 

disclaimer: i don’t capitalize when i type. deal.

hey dudes and dudettes, guys and dolls, fellas and birds. let me introduce myself, the name is janetha (pronounced ja-NEEEE-tha) and i have a little spot in blogland i like to call meals & moves. the lovely holly has asked me to ramble on her little spot today and so that is what i am about to do!

holly wanted a variety of guest posts showcasing the several different eating styles her readers have. definitely a good idea, everyone is different and different things work for different people. we do all have one thing in common—we love miss healthy everythingtarian’s face off. i just had to get that established and now i can talk about what eating style works for me!

enter: body for life.

BodyforLife-738306

some of you may have heard of this book, some of you may have even read it. it was written by a man named bill phillips. there is a LOT to be said about this book and the principles in it. i don’t want to drag this post out longer than it needs to be, trust me i totally could..i am a rambler (i know what you real estate buff are thinking, “rambler?” no, not liked the home.. i am not a split level or a duplex either..i am saying i tend to go on and on with my words..i am sure you can already see that) so for the sake of keeping this post only somewhat long, i will just talk about the eating portion of the body for life plan.

i should mention that body for life starts out as a 12 week “challenge” and people can enter the official challenge to win some annual contest~but it is really a plan that is meant to be followed for life, hence the name. i did an official challenge last year and i have kept to the eating and exercise principles since. i don’t want to plaster my before and after photos on holly’s blog, that would be rude. but if you are interested in seeing what body for life has done for me you can click here to check out the visuals and read up on my story. i do want to briefly touch on the principles of the eating plan of body for life because i think it is the bee’s knees. (do bees even have knees? and if they do, what is so great about them? this phrase is in my vocab so often yet i am still not quite sure what is so fantastic about the knees of bees.)

the eating steeze

body for life has two simple guidelines:

  1. eat 5 or 6 small, balanced meals each day (i like 5)
  2. base your meals on a ratio of 40% protein, 40% carbohydrates & 20% fat

time for me to be an elaboration station.

 

guideline #1.

would you rather be a big fat grizzly bear

Brown_bear_rearing

or a lean, mean buffalo? (i mean have you ever tried bison? there is not a lick of fat when cooking the stuff up!)

Buffalo-2

okay, neither of them are exactly images of i want to model my body from. animals aside, i think it is unanimous that we would rather be lean than overweight. let’s look at how these animals eat. bears eat a whole bunch at once, fatten up and can go a super long time without eating. buffalos graze all day. (oh, by the way, i am by no means an expert on what animals eat nor do i have anything to back this bear/buffalo eating pattern thing up, i just go off common sense.) i want to be the buffalo. i want to graze.

eating 5 or 6 times a day is a surefire way to keep your metabolism in check. when you only eat 2 or 3 times a day and you get to the point where you say “holy balls i am starving” then you are screwing with you metabolism and your body decides to cling onto your last meal in fear that it will never get another again… by breaking your meals up into small, more frequent eating times you train your body to know you will be eating every 3 hours or so and in turn your metabolism cooperates and the fat starts melting away. i am not sure of all the logistics behind BMR (basal metabolic rate) and all that, but if something says i can eat all day long and lose weight—sign me up! at first it was hard for me to get used to this, i would go a few hours and really not be hungry but i would eat anyway because i was “doing it by the book”~eventually my body was trained and just like clockwork, my tum would start to growl a tiny bit every 3 hours. amazing how we adapt.

 

guideline #2

i know there is a bunch of carb/protein talk out there. so many debates! so much confusion! carbs are ridiculously horrible, don’t eat them. too much protein will kill you (ok, maybe not that drastic but you get the idea). who is right? who is wrong? i still don’t know. what i do know is that, through trial and error, i figured out the ratios that i need to be a healthy, happy girl. and that just so happens to be an equal balance of protein and carbohydrates with a little healthy fat thrown in for good measure. fat free is definitely not for me. the ratio breakdown is 40% protein/40% carbs/20% fat.

ratios can be confusing. holly will be the first to tell you she is not stoked on arithmetic. i will now show you two ways to figure out how to eat 40/40/20.

 

first: the numbers game (and probably a way nobody chooses to use, but it explains the method to the madness so i wanted to include it)

  • 1 gram of protein=4 calories
  • 1 gram of carbs=4 calories
  • 1 gram of fat=9 calories

say you eat 1500 calories today. you want to have 40% coming from protein and 40% coming from carbs.. in other words 600 calories worth of each carbs and protein. take that 600 calories divide it by 4 calories per gram and it works out to 150 grams of each protein and carbs. then you have 300 calories hanging out there that should have been used up on yummy healthy fats like nut butter, avocado, seed, etc.. you take that 300 divide it by 9 and you get roughly 34 grams of fat needed to reach your ratios.

spread this out into 6 meals and you want to aim for 25 grams of protein and carbohydrates for each meal along with about 5 or 6 grams of fat. personally i don’t have fat at every meal because some of the fats i like to eat are on the high side so as long as i throw in some healthy fat into a few meals a day i call it good.

 

second: the way everyone else does it (and by “everyone else” i mean all the people who aren’t number obsessed with numbers and don’t count how many stairs in the staircase when walking up and down them..yes that would be me)

enter: the fist/palm method. it is best to eat food that is not processed, we all know that. unprocessed foods don’t come with labels. sure, if you eat some greek yogurt you KNOW you are getting 24 grams of protein (for the 8 oz container of voskos plain 0%) and mister quaker tells you the number of carbs in his oats, but for other items you really have to guess. measure out your protein and carb portion with your eyeballs at each meal, aim for the size of your fist or your open palm.

examples:

  • apple (a carb) the size of your clenched fist
  • chicken breast (a protein) the size of your open palm
  • brown rice (a carb) the size of your clenched fist (so for me, miss tiny-hands, about 2/3 cup)
  • ground turkey (a protein) the size of your clenched fist

you get the idea.

and then add as many vegetables to the meal as humanly possible. it is a good rule of thumb!

add a little diced avocado to your salad or drizzle some EVOO atop the bed of greens.. maybe slather some almond butter on your whole wheat toast.. plenty of ways to get that healthy fat in!

some of my favorite body for life approved meals can be found here and also i wanted to list a few of my staple go-to meals:

  • protein oatmeal (oats made with water and protein powder) with peanut butter and unsweetened cocoa powder
  • ground turkey marinara with whole wheat noodles & a huge salad w/ avocado
  • high fiber wasa crackers topped with fat free cottage cheese and sprinkled with sunflower seeds
  • 0% greek yogurt mixed with a diced peach and a plethora of cinnamon

a few other things i should mention about the body for life clean eating style is to avoid high fat dairy, refined sugars, white flour, all that jazz. clean eating is not rocket science. pick whole grain bread over white bread. brown rice over white. get your sweets from fruit not the candy jar. all these good rules of thumb are incorporated in the body for life plan. you can see a sample approved foods list here.

the best part of the body for life eating plan: free day! you follow this clean eating plan i have detailed above for 6 days of the week. one day of each week is designated your “free day” and all rules are thrown out the window. eat what you want, when you want, however much (or little) you want.. sounds great, right?

let me tell you something about free day. it is not all you think it is cracked up to be! after 6 days of clean eating, your body loves you. eat a greasy hamburger with a side of equally greasy fries your taste buds might be like, “hallelujah! i love you free day!” but your body is like, “’scuse me but what exactly are you doing to me you horrible, awful, mean person?!”. true story. after about two free days like this i learned to use my free day for just the foods i was craving. such as ice cream (my favorite), bowls of cereal, burritos and sushi. granted, you can have that stuff during the week by converting it to “body for life friendly” but i use my free day to indulge in items i really love, not just crap to eat because the plan says i can. it is amazing what i have learned about my body and what is shocking is that i used to be able to eat off the wendy’s 99 cent menu every day and my body was just fine with that. you couldn’t catch me eating a deep fried chicken nugget these days.

with that said, free day keeps me sane. it helps with managing my social calendar. if my friends are going to the cheesecake factory where every dish is well over 6 thousand calories each (i kid) then i don’t want to decline the dinner invite, i want to go along, so i designate that my free day. then i hop back on the clean eating wagon and call it good.

i love how manageable this eating style is… it really is one i can do for life.

 

WOW this came out to be a hell of a lot longer than i intended. but hey, i warned you that i tend to go on and on, the choice to read was yours 😉

these days i still eat body for life style meals. i always have my protein and my carb at each meal. i am definitely not as strict as i once was as far as meal times go but i do practice the clean eating and the ratios. if you ever check out my blog you will see my meals are always aimed to be a balanced ratio of protein/carbs. i also still use the body for life exercise plan.. but that is a story for another day!

i hope you enjoyed reading about body for life. if you have done it before and are into it, message me! i would love to chat about it. also if you have any questions regarding body for life i can try my best to answer them. like i said, i am no expert, but i know through personal experience that this thing works pretty well. my email is janethabenson@hotmail.com, feel free to shoot me a note.

enjoy your day 🙂

xo, janetha b.