Healthy Fat

Guest Post by Registered Dietitian, Nutrition Consultant, & Certified Personal Trainer Alix Turoff (yay!)

Are y’all sensing a trend here?

I am THRILLED so many talented, educated, fantastic ladies are guest blogging on BEC lately. I hope you are all learning and enjoying as much as I am!

Check out this fun ‘what I eat in a day‘ post by my girl Alix Turoff who has SO MANY letters behind her name it’s incredible. Alix is a registered dietitian, a nutrition consultant, and a certified personal trainer (um, hello she is also my new bestie but doesn’t know it yet). What a resource!

More specific deets about AT:

Alix Turoff is a Registered Dietitian and NASM Certified Personal Trainer. She has a Master’s in Clinical Nutrition from New York University. She lives with her husband and dog, Oliver and believes in a balanced approach when it comes to nutrition and fitness. She doesn’t follow rules and encourages her clients to do what works for them. She runs her private practice completely virtually and maintains her blog where she posts her healthy recipes and nutrition tips!

Enjoy her inspiring photos, super informative notes, and be sure to check out her beautiful website here!

xx,

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6 AM: I usually wake up around 6-6:30 AM. My husband wakes up at that time to go to work and because I work from home, I find that it really helps me to keep this as a routine for myself because it’s easy to lose structure when you work from home.

After I brush my teeth and wash my face, I head to the kitchen and fill up a mason jar with 16 fl oz of ice water with half of a fresh lemon. I then put on a pot of coffee (if I’m drinking hot coffee that day, otherwise I always have cold brew in the fridge) and grab my ice roller from the freezer and head to my vanity.

I find that routines work really well for me and I like to build them i to my day. By starting with 16 fl oz of water first thing in the morning, I find it really sets the tone for the day and it helps me stay on track with my water intake. I will also take my pills and vitamins at this time (in addition to my prescribed medications, I take a Probiotic and Collagen supplement). The collagen supplement is fairly new and it’s something I’m experimenting with. If I don’t see a change after about 2 months, I’ll ditch it.

So I’ll put in my contacts and slather some a vitamin C serum on my face. Then I’ll take my ice roller and roll my face for 3 minutes or so to wake myself up and also stimulate collagen.

620 AM: I’ll usually take my dog out if my husband hasn’t and then I’ll pour myself some coffee. I ALWAYS start my day with coffee. It’s non-negotiable for me. I love the taste and smell of coffee and enjoy the routine of it.

 

7-8 AM: Most days I’ll exercise during this time. I don’t usually eat before I exercise unless I’m going to be exercising later in the day. I find that eating before exercise bothers my stomach so I wait until after!

830 AM: I get in breakfast routines where I’ll eat the same breakfast for a few weeks in a row during the week and change it up on the weekends. Once I get sick of that, I’ll change it up again.

Right now I’ve been keeping it really simple and doing ~6 oz Siggi’s Vanilla yogurt with 1/3 cup bran buds, 1 tbsp chia seed and some fresh berries. Sometimes I’ll swap out the yogurt for cottage cheese. Other go-to breakfast are egg white omelets with GG crackers, a high fiber English Muffin with Peanut Butter and Banana or with mashed avocado and Trader Joe’s everything bagel seasoning.

Between breakfast and lunch I aim to get in another 16 fl oz of water with lemon.

 

1230 PM: By 12:30-1 PM I’m usually ready for lunch. I tend to eat every 3-4 hours so.

Lunch is usually either a salad with protein (usually chicken), some kind of lettuce wrap (like homemade tuna salad in romaine lettuce cups), 4 GG Pizzas (4 GG Crackers + ½ cup Rao’s Tomato basil Sauce + ½ cup 1% Cottage Cheese) and 1 cup Amy’s vegetable soup or a few other variations.

 

 

2 PM: I’ll usually have another cup of coffee around this time. The caffeine doesn’t affect me too much so it’s never really an issue for me. I’ll also make sure to get in another 16 fl oz of water with lemon

4 PM: This is usually when I’m ready for an afternoon snack. If I’m out and about, I’ll throw Nugo Fiber D’lish bar in my bag. Otherwise I might have some popcorn with a string cheese, fresh fruit with peanut butter or if I didn’t have GG pizzas at lunch, I might make them in the afternoon! I also really like to do smoothies with protein or collagen.

 

7 PM: During the week, my husband and I usually eat dinner around 7 PM. I probably have wine ~3 nights per week. Dinner is usually my highest carb meal so I’ll usually incorporate either some rice, chickpea pasta, tortillas, or sweet potato. This just works for me so I go with it. I’m all about flexibility and doing what feels right for you.

One of my favorite meals to make is chicken lettuce cups with Trader Joe’s chicken fried rice!

I’m also usually working on my last 16 fl oz of water with dinner and after. That way I get my 64 fl oz covered and if I’m craving more water, I’ll have it!

 

830 PM: 90% of the time I like to have something sweet after dinner. I wait until I digest my dinner so I can see how I feel. I listen to my body and if I’m craving something sweet, it’s usually dark chocolate with sea salt or if I want something salty, I’ll usually go with popcorn!

 

Guest Post: Fitness & Nutrition Coach Tiffany Payne

I am so excited to collaborate with this beautiful human! Tiffany is super generous to share with us what she ate over a three day period. You guys KNOW I LOVE seeing what and how other people eat and my girl does not disappoint. Her “diet” is doable, delicious, and HEALTHY. Thanks TP, can’t wait to work together again in the future! xoxo

About Tiffany

Tiffany is the creative director and founder of Dumbbells n’ Donuts blog.

She is an online fitness and nutrition coach, helping people become the best version of themselves in a short 8-12 weeks!

On top of being a full time blogger and coach, she is a full time ICU registered nurse with double bachelor degrees in Exercise Science and Nursing.

Her fiancé is a Doctor of Chiropractic who often collaborates with her to always bring the most up to date and evidence based practice posts!

 

Transparency

Being as transparent as I can is really important to me. I’m not vegan, I’m not gluten-free, I don’t follow a strict diet, and I don’t track my food.

I am VERY much an intuitive eater. I think that if you are just wanting to maintain, you’re happy with your weight/body, or just really know your body and what you respond well to then it’s unnecessary to track or diet. It’s not healthy to be constantly worrying about what you’re eating.

 

The Way I Eat When I’m Not ‘Dieting’

I’m also very big into following the 80/20 rule regarding nutrition and diets. The majority of what I put into my body is food that will really nourish me and help me towards my goals. But i’m not afraid to go out to dinner, grab a drink with my friends, and just really enjoy living my life without having to count every calorie that goes in my body – NO THANK YOU!

Here is what I ate within a 3 day span:

Nutrition – DAY ONE

Meal 1:

  • 2 GG Crackers
  • 2 tbsp natural peanut butter
  • 2  whole eggs
  • Onions + tomatoes in eggs
  • 1 cup mint green tea

Meal 2:

  • Small cup of blackberries, raspberries, and blueberries
  • My Peanut Butter Protein Shake
    • 2 tbsp natural PB
    • 1 scoop chocolate protein
    • 1 cup unsweetened almond milk
    • 3 ice cubes
    • 1 banana
    • 1 scoop maca

Meal 3:

  • Trader Joe’s Chicken Burrito Bowl
  • 1/2 cup low fat cottage cheese

Meal 4:

  • 4 oz Ground Beef
  • Mustard & reduced sugar ketchup
  • 1 whole wheat bun
  • 1 oz oven baked Cheetos

Meal 5:

  • 1 cup birthday cake halo top
  • 1 cup chamomile tea

 

Nutrition – DAY TWO

Meal 1:

  • 3 whole eggs
  • 1/2 cup Kodiak cakes
  • 2 tbsp natural peanut butter
  • 1/2 cup raspberries
  • 1 cup of coffee

Meal 2:

  • My Green Smoothie
    • 1 cup spinach
    • 1 1/2 cups unsweetened vanilla almond milk
    • 3/4 cup pineapple tidbits from Trader Joes
    • 1 cup vanilla Greek yogurt
    • Ice

Meal 3:

  • 2 GG crackers
  • 1 packet tuna salad

Meal 4:

  • Small Seafood Pho (Crab, Scallops, Shrimp, Squid, & Veggies in it)
  • 2 steamed pork dumplings
  • 2 squares Trader Joe’s chocolates

Meal 5:

  • 3/4 up cinnamon chex
  • 1 cup unsweetened vanilla almond milk
  • 1/2 scoop chocolate protein shake
  • 1 cup chamomile tea

 

Nutrition – DAY THREE

Meal 1:

  • 1/2 cup steel cut oatmeal
  • 1/2 cup unsweetened almond milk
  • Sweetened with stevia
  • 2 whole eggs
  • 1 cup decaf peppermint tea

Meal 2:

  • Clean Juice Avocado Toast
  • Clean Juice Coffee smoothie

Meal 3:

  •  1 oz roasted & salted almonds
  • 1 lightly salted rice cake
  • 1 tbsp natural peanut butter

Meal 4:

  • 2 oz protein plus pasta
  • 30g lite northern Italian dressing
  • 1 avocado
  • 1/2 cup blueberries
  • 2 squares Trader Joe’s chocolate
  • 1 lightly salted rice cake
  • 1 tbsp natural peanut butter

Meal 5:

  • 1 scoop vanilla whey protein
  • 1 scoop maca

Thanks again Tiffany!
Happy New Year!

rachel signature

Date Smoothie

Most everyone who reads my blog knows I drink a green smoothie every single morning. Aubrey and I share one and it’s just part of our morning routine. Lately I have been wanting to mix it up and I found the perfect solution in this Date Smoothie from Food52 and AGIRLANDAPIG.

Photo: JAMES RANSOM

 

Sidenote: Food52 is a beautiful, informative, inspiring website you definitely need to add into your rotation. You’re welcome.

I always have everything to make this smoothie and it’s obviously quick, DELICIOUS, and perfect for breakfast, the dreaded 3pm slump and even dessert!

All you need is your preferred non dairy milk, dates, a frozen banana, cinnamon and vanilla. Get the full recipe here.

As the crazy wonderful holiday season approaches, lighten up with this date smoothie in place of a meal or as a healthy snack.

xx.

rachel signature

 

Guest Post on KETO

I was turned on to the keto diet by a short fling, whom I noticed was having weight loss results. When I started noticing my own results, my interest was sustained long past the fling itself.

If you had told me that one day I would find an effective diet where pork rinds and heavy whipping cream were my BFFs, well, you know… I still have trouble believing it.

So, what exactly is the ketogenic diet?

Basically, it is a high fat (>100g per day), medium protein (about 60 to 75g per day), low carb diet (<15-20 g per day). Totally counterintuitive, right? (based on a 1500 calorie diet)

To get started, you deprive yourself of sugar, carbs, and starches.

All carbs, starches, and sugars are processed in your body as sugar. And our bodies are used to using sugar for fuel. When you deprive your body of sugar (and get past the carb withdrawals) your body is forced to convert to burning fat for energy. This is called being in ketosis. You can even buy strips to test your urine, that will tell you whether or not you’re in ketosis!

While your body is converting from burning sugar to burning fat, you will go through “carb withdrawals” or “keto flu,” which can be rather uncomfortable. But once you get through it the results are awesome.

There are definitely times in the journey where you will plateau. That is when it is helpful to try some intermittent fasting or reset your metabolism by briefly reintroducing carbs. Sometimes the scale lies and you only think you’ve plateaued. This is why it is helpful to measure yourself (arms, legs, waist, neck). Often the scale’s number doesn’t go down, but your measurements do! (I recommend buying myotape for measuring yourself)

It is also important to keep track of your “macros” while you are on keto. I recommend using MyFitnessPal to document what you’re eating, so you can make sure that you aren’t going over on your carbs. Remember, there are hidden carbs in a lot of food. Also, you want to watch your protein, because if you eat too much, your body will process it like sugar, which will then kick you out of ketosis.

Once I got in to ketosis I completely stopped craving sugar and carbs (which was the first time in my life I could say that), and I had tons of energy and an improvement in mood.

Not to mention it really simplified my life because I didn’t have to think too hard about what I was going to eat. I lost weight, and I physically felt better. I also started getting compliments on my complexion, people told me I was “glowing.”

Also, the more infatuated I become with this lifestyle, the more I am learning about the keto diet’s ability to prevent (or maybe even reverse) diabetes, certain kinds of cancer, and other chronic physical health conditions, especially in combination with intermittent fasting. If you’re interested in intermittent fasting, check out Dr. Jason Fung.

Even though it simplified my grocery shopping and meal choices, there are tons of fun and delicious keto recipes to try. My favorite is keto lasagna (made with zucchini instead of noodles) and low carb high fat pound cake (the sugar substitute I use is Pyure, which you can find at Walmart or Amazon. Whatever amount of sugar the recipe calls for, you just use half Pyure instead).

If you want a nice treat from Starbucks, order an iced Americano with heavy whipping cream and a couple pumps of sugar free vanilla!

I’m definitely not an expert, but I do think this diet is beneficial, especially for those who have a lot of weight to lose. It seems that what’s wrong with our health and our diets is all the sugar and carbs we are eating. It’ll be interesting to see, as more people exclude or minimize those aspects of their diet, if there will be an improvement in our general well-being. A lot of people are turning their lives around with keto, and there are plenty of keto forums on Facebook you can join and get constant support on this journey, as well as feel inspired daily by other people’s astounding results.

If you’re interested in giving keto a shot, in addition to joining Facebook forums, you can check out this keto start guide, which also includes tips on make it through the dreaded “keto flu”: https://www.tasteaholics.com/the-complete-keto-diet-guide-for-beginners/

Thanks for reading!

Melissa

Links:

Ketone Test Strips

https://www.amazon.com/gp/product/B01MCU8NJ6/ref=oh_aui_detailpage_o06_s00?ie=UTF8&th=1

Myotape: https://www.amazon.com/Measure-Measuring-Myotape-Shipping-Worldwide/dp/B00FYTOFDA/ref=sr_1_8_a_it?ie=UTF8&qid=1507859536&sr=8-8&keywords=myotape

Keto Lasagna:

https://ketogasm.com/keto-lasagna-zucchini-recipe/

LCHF Pound Cake:
https://fittoservegroup.com/2014/08/01/low-carb-cream-cheese-pound-cake

 

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