The Start of Something New

Trying new things can be nerve racking. You may be putting time, energy, or even money into trying something new and you just pray everything turns out OK.

This week I decided to try a new healthy food alternative. I tried spaghetti squash, and ladies and gentlemen let me tell you it was delicious. I had heard a lot about the “Oh so great spaghetti squash” but I was a little skeptical.

Here’s the facts: No, it does not taste exactly like pasta. Yes, it does look like pasta. Yes, it is very versatile and you can practically put it with anything. Lastly, yes! It does taste good!

One squash makes quite a bit of spaghetti, I had two medium Tupperware containers of leftovers. I bought it at .99 cents a pound, so it came out to roughly around two dollars. (Not too bad for how much it makes!)

I actually found out I cooked mine wrong would explain why it was more like pasta al dente (aka pretty stiff pasta) rather than that soft, squishy stuff. Also being natural, it’s very low-carb!

Here’s the recipe I used on how to cook spaghetti squash:

Like any winter squash, hacking it up takes muscle and a sharp knife or cleaver. I had to really bash into this thing to cut it in half (plus being a broke college student, my “knife” is a joke)

Cut it in half (lengthwise). You don’t want to cut it up too small unless you want short strands. Scrape out the seeds and pulp as you would with any squash or pumpkin. Yes all that gunk, until the only thing left is the hard squash.

Bake rind side up about 30 to 40 minutes at 375 F. This was the mistake I made. I cooked it with the two open halves up instead of down, aka mine turned out a tad more drier..but it was still good!

Separate strands by running a fork through in the “from stem to stern” direction.

Just like pasta you can put practically any sauce on that you want. I put about a tablespoon of butter or so (depending on how much you’re serving) garlic salt, and Italian seasoning. You can also put tomato sauce, alfredo, or any other sauce you think will be good! If you’ve tried it before and have another recipe to share, I’d love to hear your comments!

 

Stress, stress, and more stress

Hey all. So sorry for my late post, I was interviewing in Austin for some summer internships so I hope you can excuse my tardiness

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Moving on! This week’s theme is stress. For those of you in college, finals are upon us! With summer approaching, (aka swimsuit season) we have no time to dilly-dally around with stress eating.

 

Having a problem with stress eating myself, I have come to realize the difference between actually being hungry, and just eating because I’m overwhelmed.  Dr. Susan Albers, on the Dr. Oz show, who is a psychologist at the Cleveland Clinic Hospital and author of “50 Ways to Soothe Yourself Without Food,” “Eating Mindfully,” “Eat, Drink & Be Mindful and “Mindful Eating 101” gives a breakdown of how to tell the difference between hunger and habit.

How Can I Tell if I am Emotionally Eating?
There are 4 tell-tale signs of comfort eating.

1. You eat when you are not physically hungry. Consider how long ago it was since you ate. Was it 3 hours ago or a half hour? Is your body sending you any clear signals that you are hungry? Is your stomach grumbling? Are you low in energy?
2. It is hard to find food that satisfies you. For this reason, you don’t stop eating when you are full. You may find yourself scavenging for food or eating things you don’t even like.
3. Cravings are triggered by an emotion such as anger, anxiety, or boredom etc.
4. Comfort eating has a mindless component to it. You may not enjoy or taste the food because you are eating it mechanically, as if in a trance. Imagine sitting in front of the TV mindlessly popping chips into your mouth.

Health at U.S. News.com says that first you need to pinpoint your triggers, then figure out the emotion or what you’re trying to surpress and if you figure out that it is actual hunger, eat mindfully. Not in your car or watching TV, but when you’re in a calm peaceful environment.

Lastly if you DO stress eat, eat the good foods, not the bad. Substitute the cupcake for an orange, or the greasy chips for some nuts. For more tips check out Mai Phan’s page on how to beat stress eating.

As always, keep calm and carry on!

 

 

Money, Money, Money, MON-EY!

 

 

I know firsthand that being in college with a minimum wage job can be tough when trying to switch to a healthy lifestyle.

I recently found an article on Tumblr on great and easy ways to eat healthy while on a budget. [peanutbuttarunna.tumblr.com]

 10 Tips for Healthy Easting on a Budget:

•  Check your local adverts. Many products go on special in regular intervals, if you can figure out the ‘pattern’ and buy some of your favorite products when they go on special, you can really save up.
• Sign up for your local supermarket’s discount card.
• Freeze excess produce. If you have purchased too much produce and are worried about spoilage, consider freezing your fruit and vegetables. This will not decrease the nutritional value and also works out well for future soup or smoothie recipes.
• Plan a grocery list. Impulse purchases can really add up, so instead of grabbing random eats that look appetizing at the moment and will actually collect dust in the cupboard, plan a healthy grocery list of essentials in advance.
• Buy in bulk. This can save you quite a bit of money in the long run. It’s a good idea to stock up on items that aren’t likely to spoil when they are on sale, for example: peanut butter. You can also buy produce in bulk and freeze (as mentioned above).
• Choose generic brands. Many worry about the quality of generic brands, but quite often the generic brands are actually produced by brand name factories with extra capacity. There will not be a noticeable difference in quality, plus you will slash costs.
• Visit your local Farmer’s Market and buy in season. Many assume that Farmer’s Markets are more expensive, but in most cases this isn’t true. Buying your produce in season is also much more cost-effective and will taste fresher.
• Carry a water bottle. This will keep you from buying potentially more expensive items like juice, soda, or energy drinks while you are out.
• Pack your lunch and cook more meals at home. Though it is fun for a treat to eat out, your wallet and your body will thank you if you make an effort to eat at home. You know exactly what you are putting into your food and saving money, win-win. Here’s a link for some healthy recipes.
• Start a garden. While this may be an initial investment, growing a few key items in your own home will repay your investment many times over, not only with regards to cost, but also convenience. If you live off campus or rent a house with a small yard, this may be a possibility. You can buy seeds at places like Home Depot, Aldi, or Wal-Mart.

Lastly, keep calm and stay strong!

I Waaaant Candy

Sweets!! I don’t know about you, but I have a pretty large sweet tooth. Trying to switch from an unhealthy, to a healthy lifestyle with such a big sweet tooth can be challenging! (Trust me, I know.)

So this post is dedicated completely to helping cure that sweet tooth…naturally.

Here are some sights I’ve found that gave me some inspiration:

http://greatist.com/health/healthier-dessert-recipes

http://www.mydailymoment.com/diet_and_fitness/healthy_eating/10_diet_friendly_ways_to_satisfy_a_sweet_tooth.php

http://www.fitsugar.com/Five-Healthy-Snacks-Satisfy-Sweet-Tooth-8214597

Here are my 5 healthy snacks I eat when I get that sweet tooth craving:

1. Granola. This is my go-to snack. It’s easy when on-the-go, great tasting, very filling, and of course sweet! Be careful and make sure that the brand you’re buying doesn’t have a lot of extra sugars or added sweeteners. You want that all natural goodness sweetened with honey or fruit!

2. Dark chocolate-dipped fruit. I personally love chocolate-dipped strawberries the only thing is don’t go overboard with this one. Although it is important to indulge every now and again, it is also important to be reasonable, and portion yourself out on how many you’re going to eat. If you love chocolate-covered bananas or strawberries, Dole makes ready-to-eat packs that are only 60 calories each!

3. Almonds & Honey. This is one of my own creations. I take a few almonds (about 5-10), but them in a microwave-safe bowl, drizzle honey on them. Cook until warm and honey is not thick, and enjoy! It is great if you’re looking for that warm, cake-like fix.

4. Fruit! I personally enjoy pineapples and cutie oranges. I have found that brands like Aldi and Kroger make pineapple (slices or chunks) in 100% pure pineapple juice in a can. Steer clear from anything that uses the word “syrup” that is a big no-no. All that syrup is, is added sugar or even worse “high-fructose corn syrup” and that will only hurt your efforts of trying to eat healthy.

5. If you love Reese’s as much as I do, then you know how hard it is to give up those beloved orange packets in your new lifestyle. One trick I’ve found is taking dark chocolate, melting it, and drizzling it over peanut butter. (I personally like crunchy for that extra oomph) You can let it cool and enjoy, or you can warm it up for a few seconds and enjoy it hot! Either way it’s a great quick-fix for those sweet tooth cravings.

Lastly, I want to add that although we all get those cravings, one thing that has helped me is stopping, and drinking a bottle of water first which I’m surprised every time at how after I do that, most of the time those cravings go away. (This also works with any cravings!)

 

Clearing the Clutter

It’s spring and you know what that means. Time to put the rubber gloves on and get to spring cleaning! Over this past month I have realized I need to de-clutter my body, my mind, and my spirit.

Spirit

Since transferring to a new school I did not set the time to get plugged into a local church. Last weekend I made a slight effort and checked out one, but this weekend I really put my mind to it that I was going to get up early, sacrifice the sleep, and just go. This weekend I went to Antioch Community Church in Belton. The people there were very welcoming, friendly, and overall nice. I was glad I went.

Mind

I so often ignore how important communication is in relationships. (Which is ironic being a Communication major) I have realized I can’t cloud and clutter my mind harboring all these unsaid feelings and emotions, as the most overly used quote in the movie Frozen goes… I just need to “let it go”. As much as I hate confrontation, I realize now that in order to free all that mind-clutter you just need to take a deep breath, and just tell the other person how you feel and what’s going on.

Body

It’s so important not to “clutter” your body with junk. Lately I will confess that although food hasn’t been an issue for me, those delicious sugar-y drinks have been, specifically sweet tea. Your body just doesn’t need all that extra sugar. Period. Your body will just get overloaded with all this processed, bleached, sugar that it will just try to store or get rid of it in some not-flattering places. (Speaking from experience here) Although I’m a few weeks late for Lent, I’m going to try to give up sweet drinks. I challenge you to do the same! We’re in this together. Besides, we all need more water anyway.
I have also discovered this awesome blog with some great recipes! I’m excited to try the “Pesto Shrimp Spaghetti Squash”!
Hope ya’ll enjoy and remember, just “Keep Calm & Let it Go”!

Healthy: Inside & Out!

It happens to the best of us. Sometimes you don’t sleep enough, sometimes you forget to take your vitamins, or sometimes life just gets in the way. Needless to say… you’re sick. It’s hard for me to believe that after years of advancement in modern medicine, we still don’t have a cure for the common cold! (Can I get an amen?)
Colds can last anywhere from a few days, to weeks. I came down with a cold the last weekend of spring break; so I scoured the internet to find the stuff that actually works (without going to a voodoo doctor or spending a fortune!).

Here are some websites I found that gave me some inspiration:

http://www.huffingtonpost.com/sarah-klein/foods-for-cold_b_1885300.html#slide=1525393

http://www.activebeat.com/diet-nutrition/10-best-foods-to-eat-when-youre-sick/

http://greatist.com/health/best-foods-eat-when-sick

http://www.health.com/health/gallery/0,,20631007_4,00.html

We all know sleep is a major factor in getting well, (not to mention lack of proper sleep might be one of the reasons we got in this mess to start with… lack of sleep=lower immunity). But we all know sometimes our schedule doesn’t allow us to call in sick. So here are some other alternatives that I found helped me get better, with little to no symptoms the next day.

Did I mention this was without chicken noodle soup?

From now on this is what I’m doing because it seemed to actually work and you’re not spending a fortune on over-the-counter drugs. Here’s a rundown on how to cure the common cold without using a ton of medication.
1. Drink as much water as you can.
2. Eat citrus fruits. Avoid juices and go straight to the source. A lot of juices are full of preservatives and extra sugars that may do your body more harm than good. Plus eating the whole fruit has lots of benefits; not only are they a delicious and healthy snack, they are rich in all that natural , raw Vitamin C that your body craves. I ate about 4 “Cutie” Mandarin Oranges.
3. Garlic! Unbearable as it may have been, I ate a whole clove of garlic. (Seems silly, but it worked I’m telling you!)                      A 2001 study in the journal Advances in Therapy found that people who took garlic supplements for 12 weeks between November and February got fewer colds than those who took a placebo. And of those who did get sick, those who took the garlic supplement felt better faster. Garlic also contains allicin, a sulfuric compound that produces potent antioxidants when it decomposes.
4. Fish. Especially oily fish—including salmon, tuna, and mackerel—are rich in omega-3 fatty acids. Omega 3s may fight colds on more than one front. “In a placebo-controlled 2011 study published in Brain, Behavior and Immunity, medical students who took fish oil supplements for three months had lower inflammation levels and also fewer symptoms of anxiety—a condition that can itself weaken immune function.”
Cans of tuna are really affordable and easy to prepare. I just mix in about a tbs. of low-fat ranch and voila! (Don’t knock it ’til you try it!)
5. Lastly, and I would swear by this last one… is a sinus rinse.

I personally use “Neilmed Sinus Rinse” where you add a small amount of salt, distilled water, microwave for about 8 or so seconds until warm, and rinse. Many people I know use “Netty Pots” which do the exact same thing. Works wonders! But the key is, although tempting, do not, I repeat, do not blow your nose right after rinsing. Leaving the solution in your nose for a few minutes is key in reducing inflammation in your nasal cavities.

Hope you all stay healthy & well!

Be the Salt, Don’t Eat it.

“You are the salt of the earth; but if the salt has become tasteless, how can it be made salty again? It is no longer good for anything, except to be thrown out and trampled under foot by men. You are the light of the world. A city set on a hill cannot be hidden.” Matthew 5:13

We all know transitioning into a healthy lifestyle from an unhealthy one can be hard. One common problem with both unhealthy food and some “healthy” food, or food that seems to be healthy, is that they have high sodium content. Watch out! This can be treacherous to your health. Not only is sodium bad for your health, cholesterol, and overall well-being, too much sodium is also a dangerous component in keeping on those dreaded pounds. Especially that unwanted belly fat.

I absolutely love this recipe for roasted Brussel Sprouts. It’s low sodium, super easy to make and overall good for you.

Here is an update on the current workout(s) I am doing:

Cable Cross Over 2×12-15

Seated Calf Raises 2×25-30

One-Arm High Cable Curl 2×12-15

Deadlift 2×12-15

Plank 3x1min

Leg Press Calf Raises 2×25-30

V-Ups 3×15-19

Standing Pull Down 2×12-15

I know grocery shopping for healthy food on a budget can be near to impossible, but I have a little light at the end of the tunnel for you all! There is this small grocery store called Aldi that carries a wide variety of awesome healthy foods for relatively very affordable. There are very few name brands, and almost everything is as I like to say “Aldi-brand”. Unlike a lot of store-brand items where opting for the cheaper option can be a “get what you paid for” type of situation, Aldi has very high-quality products that I personally think are just as good, if not better than some of the more expensive name-brand competition. Just a few of my favorite items are their value-pack frozen chicken, their avacoados (which are almost always cheaper than the local grocery-store), their Breakfast Blend K-cups, and their frozen value-pack Tilapia.

I am also starting to do a food-log again with the MyFitness app so on my next post I shall update you on how that goes!

Remember, if I can do it, you can do it!!

Can’t Stop, Won’t Stop.

As this semester drags its way into mid-semester, it can be easy to slump back into your old habits and it can be hard to stick to your goals and of course our “New Years Resolutions”. If I am completely and totally honest with you all, I can say that I have been splurging on my diet, a bowl of pasta here and there, but of course only in moderation. But if one thing I’ve learned while changing my lifestyle from a (severely) unhealthy one, to a more healthy one is that the occasional bowl of carbs isn’t going to kill you, BUT the key is portion-control.

I am in a work-out study through my school called “Overreaching” & this plan, plus one 4-mile walk per week is what I do.I will periodically update the weekly workouts I’ve been doing here on my blog, so stay posted!  [Ex. Bench Press 2x 12-15: 2x is how many sets you do, 12-15 is how many reps you do, pausing 1 minute in between each set.]

• Day 1: Bench Press 2x 12-15, (If you are new to weight-lifting, don’t make these common mistakes!
• Tricep Pushdown 2x 12-15,
• Dumbbell Bent Over Row 2x 12-15,
• Barbell Curl 2x 12-15,
• Squat 2x 12-15,
• Lying Leg Curls 2x 12-15,
• Dumbbell Shoulder Press 2x 12-15,
• Peck Dec 2x 12-15

On each, I’ve attached a video on what is the proper way of doing these workouts.

A common misconception is that women who want to lose weight and gain lean muscle should not lift weights because they don’t want to gain muscle mass and look like those “beefy”, tanned fitness models that resemble something close to Arnold Swartzneger in his hay-day. Lose your fear of weight-lifting girls!! It is proven that women who lift weights lose weight faster, and keep that weight off longer. So cross over to that side of the gym where all the guys are, and just, do it. Will it be nerve-racking your first couple times? Most likely. Will it pay off & you’ll feel like a beast after workouts? I can personally say… absolutely, yes.

Never stop!

All You Need is Love.

Love, love, love. The past few days I’m sure that’s what we’ve all been seeing, (maybe feeling), and probably avoiding. Something that I had to realize early in my fitness journey is that I have to love myself…RIGHT NOW. Yes, now. Yes, with the jiggle and the flub, with the rolls and the cellulite.
If you love something you want to do things for it right? For someone you love, you want to go OUT OF YOUR WAY to show them that you care. That’s exactly what you have to do for yourself. So many of my friends and myself included, get so easily stuck in the “hating-yourself-mode” that we become so depressed and dissatisfied with ourselves that we aren’t motivated to do anything about it. Love yourself enough to not only WANT change, but DO something about it.

     As Cupid shot his Valentine arrow this past week, I can personally say it was a tough temptation not to go loco-crazy bingeing on every heart-shaped Reese’s and Kit-Kat that crossed my path. I am proud to say I made a super scrumptious Paleo dinner that actually didn’t tip the scale in the wrong direction. Bacon-wrapped chicken was my main dish for the dinner, and I know what you’re thinking… “My cholesterol is increasing just thinking about it.” I thought the same thing, but one thing I’ve learned is that 1. You have to treat yourself (in a don’t-go-ape-crazy-way) every now and again. Could I have done without the bacon? Sure. But we can’t forget bacon isn’t all bad…bacon is actually a great source of protein as well as other nutrients. Am I saying eat bacon every day? Heavens no. Am I saying a little bacon every now & again is ok. Yes. Check out this link about both sides to our good friend Mr. Bacon.

This weekend I’ve been out-of-town, so I haven’t had access to my wonderful on-campus gym. But you know what? That hasn’t stopped me from working out! I ran/walked 4.53 miles today just in the surrounding neighborhood. If you’re not as lucky as I with this beautiful 70 degree Texas-weather today, here are some other great at-home workouts you can do without stepping out your front door!

You can find some other great at-home workouts that require no equipment (because being on a budget, who can afford $30 medicine balls?) Listed below are a few links I’ve checked out that seem to be really useful!
– Simple at-home workouts
– Top 30 free online workout channels on YouTube
Also some great (free) apps I’ve found (some even with actually instructional workout videos) are:
– Couch to 5k Free. (If you’re just beginning and want to train yourself to run faster and longer, this is a great app)
– Abs Trainer Free. This is a great workout app that challenges you and really targets that dreaded belly fat we all hate.
– Nike Training Club. This one has some AMAZING instructional free videos for how to do workouts (when the pictures just don’t cut it) and has a whole list of great motivational tips and inspiration right at your fingertips. The only catch is that the app itself uses up a good chunk of megabytes…so make sure you have enough room when downloading this one.

I’d love to hear about the things that inspire YOU!

Remember… If I can do it, you can do it!
Xoxo, Angelina

To New Years Resolutions & New Beginnings

We all make New Years resolutions.
Some are easier to keep than others. If you could not tell by the title of my blog, and any other hints you Sherlock Holmes’ may have deducted… My 2014 New Year’s resolution I made was to get healthy. For real this time! I’m sure you’re reading this thinking, “Sure Angelina, I made that same resolution years ago, but did anything change? Nope.”, but that’s just it! I was in that same boat. Wanted change, but did nothing to actually CHANGE. (Novel concept I know)
This year I’m excited to announce the fire has been lit, the flame is in motion, the gates have been opened, and THIS year. I am determined! Let’s do this.

Being a (broke) college student, I know firsthand how hard it is to balance a healthy lifestyle with the pressures (and lack of money) of being in college. I’ve tried dozens of diets, fads, plans, but nothing stuck. The one diet that actually made sense to me was called the Paleo Diet also referred to as “the caveman diet”, theoretically if you could not hunt it or gather it yourself, then you are not supposed to eat it. Aka no processed foods, no starch, and limited carbs. Out of all the fads I tried, this was the only one that made sense. Eating like our ancestors did before “high fructose corn syrup” and “red dye #40” was a thing. Unfortunately, eating healthy can come at a pretty penny. We all know fake food is cheap! (Ramen is popular in college for a reason!)

BUT! There is light at the end of the tunnel! Where there is a will, there’s a way am I right? For instance, eggs run fairly cheap (about $2-$3 for a dozen), and on this healthy lifestyle I’ve learned to make thee BEST over-easy eggs. There are so many possibilities, if you just think outside the box! My cooking skills have expanded two-fold since starting this healthy lifestyle. I feel better, I sleep better, and even though I’ve only started at the beginning of this year I can already see changes; not only in my body but in my attitude and my well-being in addition.

Since this is my first post I wanted to take a minute to share some things that helped inspire & motivate me. Living a healthy lifestyle is easier than you think! Here are some just some 10 simple basics that really helped me to kick-start changing my life for the better.
Also another blog-gem I’ve stumbled upon has been this awesome recipe blog full of scrumptious Paleo recipes. If you’re just starting out on your fitness journey here’s a few tips to help you as you’re starting out. For instance, you hate crunches? There are alternatives! Starting out is easy, sticking with it is what is key. If I can do it, you can do it.

Are you ready? Let’s go on this journey together.