Welcome to my health blog! My name is Rachel and I'm a 24 yr old graduate student.I have a bachelor's degree in kinesiology with a specialization in health promotion. I am currently pursuing a master's degree in occupational therapy and plan to work in health promotion.
Fitness Approach- heavy emphasis on strength training. This is the best way to get stronger, prevent injury and get a great physique!
My Nutritional approach- eating to reduce body fat. Whole foods, healthy fat, complex carbs, lean protein.
Rachel's Fit Health
jujubean11 asked: Hi Rachel! Do you have any good recipes for salmon? thank you--Julie
Yes! This one is my favorite. Let me know if you like it!
Anonymous asked: What do you think about frozen veggie burgers? Are they good or are they bad for you? I've heard from a few different people say that they're the latter :/
I won’t say they’re “good” or “bad”.. but there are definitely better options out there. Honestly, if you’re looking for a protein source, buy lean or extra lean ground turkey (or ground sirloin if you like red meat), season with salt, garlic, parsley, onion, make them into little “muffins” and and put in a muffin pan. Cook at 450 for 20-25 minutes or until the meat is white(for turkey). Very simple, and 1 package can make 4-6 “muffins” depending on how big they are. Make it convenient for yourself by making them all at once, so you can grab one and go! If you’re looking for a meatless option, search online for homemade veggie burger recipes as well. I did find a post about boca burgers that I thought I’d share with you. Just remember-Whole foods always win!
http://naturallyengineered.com/blog/boca-burgers-are-not-food/
I’ve had a number of people ask me this question, so I thought I should take the time to write a post about it.
Who am I writing to? First, I’ll tell you why I started this blog.
I started with health tweets on Twitter. I remember my first tweet. I saw an advertisement for Fiber One 80-calorie cereal and was so annoyed! Cereal is typically pretty low in calories anyway- one bowl of cereal doesn’t cut it for me in the morning (a typical breakfast for me would be ~300-400 calories.. whether I’m eating 1200 or 1900 calories that day!). When a company comes out with a product like that, consumers see their advertisements and think, “Wow, I wonder how many calories MY cereal is in the morning. Fiber one has less calories, so I guess I should get that since I want to lose weight”.
No one was asking for a lower calorie breakfast cereal, and here, Fiber One comes out of the woodwork, telling you your breakfast cereal has too many calories, and that consuming their 80 calorie cereal is OBVIOUSLY a more sensible solution. Good luck turning down that doughnut at 9am since you’ll be starving!!!
So that kind of stuff gets me.. there is SO much misinformation out there when it comes to healthy eating, and ESPECIALLY when it comes to healthy weight loss.
I came on here for a few reasons:
*Clear up myths about how to lose weight
*Show people healthy food is delicious, and whole foods are always the best option.
*Encourage people to cook by providing recipes with my posts
*To show you eating healthy foods does not make me miserable or deprived!
*Explore the psychological component of weight loss. I am SO passionate about this topic. The mind is a major part of the equation, and the power of the mind is really undervalued when it comes to living a healthy life.
*Provide motivation
*Find fit friends! I have made great relationships with other women who live a similar lifestyle to myself. It’s great to have support, even if it is online!
*Brainwash you.
Ok not really.. but kind of! I found so many of my friends dying to be thin, and incredibly unhappy with their bodies. I overcame that when I started weightlifting.. I realized that to me, having a little more muscle is my idea of beautiful. And who doesn’t want to be strong and sexy? Not only is it healthier, but it requires hard work to get there, which makes it a very rewarding experience! And it’s empowering, which is so beneficial for women. So remember this: There is no admiration in starvation. New goals, new mindset, new me:)
Now, I can’t please everyone with my posts. I try not to advertise every time I go to the gym, I don’t write my daily food intake, I don’t post weekly progress pictures. Maybe some of you would like that, but the focus of my blog is not about my personal life. I draw from personal experience.. if I find I need motivation, I’ll write a motivational post. If I feel like I’ve learned something about myself that I think other people may be able to relate to, I’ll post it.
More than anything, it’s to make you think twice and “plant some seeds” in your head about healthy living. You may not be ready to completely change your lifestyle, and I’m not here to tell you that you should. I don’t post “scary” facts about unhealthy foods, because I don’t like that approach to health. You already know fast food is NOT the best option and processed snacks are sub par to whole foods. But when I hear friends say they bought natural peanut butter and plain greek yogurt at the grocery store, or tried weightlifting because of a post I wrote, I cannot tell you how happy that makes me. I want to influence, encourage, motivate, and be support system for you.
So let me be me. Some days you may relate to my posts, and some days you won’t. I can only draw from my own personal experience, and I’m learning more each day. I want to work in health promotion professionally, so I thought, why not get a head start? I will continue to learn, grow, and relate to others. I’ve grown so much since I’ve started my blog in October. I’m proud of the person I’ve become, and I hope I can continue to teach, empower, and motivate my readers!
That being said, if you ever want me to write about a topic, let me know. Never hesitate to ask me questions. Sometimes all we need is ONE person to understand what we’re going through. I’m here for you!
Dark Chocolate Coconut Protein Bars
Coconut has been gaining a lot of attention lately as research shows the unrefined virgin oil is actually a heart-healthy saturated fat and can help boost your immune system. These vegan-friendly goodies are a great preworkout snack or a nice treat with a coffee or tea for that afternoon slump that can hit. Here is the recipe:
Anonymous asked: Hey, love your blog! I was wondering if there's anything you do for bloating? Whenever I drink for more than 2 days in a row I look like I've gain 10 pounds b/c of bloating ughhh
Great question! Well for starters, keep drinking water! Your body will actually hold water if you DON’T keep yourself hydrated. Our bodies need water to function, and they’re smart! If you aren’t keeping yourself hydrated, your body will retain water to make sure if has enough to keep the body functioning properly.
Bloating can be a result of your diet in addition to drinking alcohol! Some common food sources that cause bloating:
Milk, artificial sugars(sugarfree gum, splenda/aspartame sweetened products), broccoli, highly salted processed foods(especially frozen meals and restaurant food), some grains(in those who cannot tolerate gluten), beans, carbonated beverages, alcohol
What can help?
Taking probiotics, a digestive enzyme, avoiding the above foods( if you find yourself bloated, think back to what you ate earlier in the day. This is a process of elimination over time!)
I put lemon juice in my water if I notice bloating, and it makes a big difference for me personally! Buy fresh lemons or the small lemon shaped bottles of lemon juice in the produce aisle.
As far as doing damage control after a night of drinking, keep your diet clean, make it a point to drink water the day after, and see if adding lemon juice helps!
To read more about why bloating occurs, I found this
Hope that helps!
How many of you have blamed genetics for not achieving the body you want? I know I have. For years, I would look through magazines or see very thin girls I knew and think, “WHY was a cursed with a slower metabolism than them?!”
My (old) idea of good genetics: Being able to eat whatever you want, not exercise, and still have a 6pack, no cellulite, and beautifully thin arms and legs. Sounds like a dream to many of you, doesn’t it?
As I’ve said before, when I started weightlifting last summer, my goals changed. Prior to this, the word “gain” was never in my vocabulary. Until now. I wanted to gain muscle, and that’s exactly what I’ve done.
Guess what I learned about myself? Not only do I NOT have bad genetics.. I actually have really good genetics. My body responds well to weightlifting, and it doesn’t take too much for me to be able to build and maintain muscle. It certainly took a lot of hard work and consistency, but I made it happen.
Can’t talk about muscle without showing you some of my work :) I prefer the shape of my legs from weightlifting vs. the legs I had from only dieting or doing cardio.
As a result of this new exercise experience, my idea of “good genetics” changed. Do you know how hard it is for someone who is naturally very thin to build and maintain muscle? So for my goals, it’s actually NOT ideal to be like that.
I may not have the genetics to be able to eat whatever I want, and I have to exercise to keep my shape, but I’m ok with that. I’m actually very happy with that. I’ve found a place where my body is happy. I’m working with my body, not cursing my body for what its not. Let go. Find a new idea of a healthy “you”. The results will be incredible, physically and mentally.
Very excited about my new find!
1. Reese’s have always been my favorite candy (Many years halloween “trades” w/ my 3 sisters for Reese’s!)
2. I will support anyone who creates a healthy alternative to nutella
4. These have 14g sugar vs. 21g sugar in Reese’s (yes, they are smaller, so that helps lower the number!)
3. I’m saving these for a special occasion
Let’s say you’ve decided to take healthy eating seriously. Do you have to give up the foods you love? Not exactly! Find a higher quality substitute. Better ingredients, and better for you. This doesn’t necessarily mean it will be lower in calories than your favorite candy.
Reduced-fat and sugarfree versions of your favorite candy or other snacks(think oreos) are just a crime to food. Not only do they taste terrible..but where one macronutrient group is lowered, another is typically upped. Reduced-fat? They add sugar (peanut butter is known for this!) Sugarfree? Added fat. In addition, it’s not satisfying! So odds are, you’ll eat more to get your fix.
So my solution?
Find a product you can eat in its original form and save it for a special occasion. That tongue of yours does not need to taste something sweet every day! I’ve found that when I buy a sweet and save it for an occasion, I enjoy it more. I wouldn’t say “I deserve it for my healthy eating” (hate that expression) because no one “deserves” anything foodwise. But, if eating a sweet you really enjoy once a week helps you turn down that doughnut in the office, your kid’s macaroni and cheese, or an ice cream cone from McDonald’s on the way home, then amen for rewards :)
Ever wish you could create your own protein powder or other supplements? You can using the site True Nutrition! You’ve gotta be a real food scientist for this one (you’ll see what I mean) but this website is pretty cool! Check it out here
Clean Eating Nutella Recipe
Ingredients
1-1/2 cups hazelnuts
6 oz. baker’s chocolate (6 squares)
3/4 cup honey
4 tbsp. safflower oil
1/2 cup almond milk (or milk of choice)
1 tsp. vanilla extract (I used Bourbon Vanilla from Trader Joe’s)Directions
Step 1 – Place the hazelnuts on an ungreased cookie sheet and bake at 350 degrees F. for about 15 minutes. The flesh should be a nice golden brown and the skins should be closer to black in color.
Step 2 – Remove from oven and allow to cool completely.
Step 3 – Put the hazelnuts on a dish towel and rub until the skins come off. You may need to help some of them along with your hands, but most of the skins should come off with the towel.
Step 4 – Put the hazelnuts in a food processor and blend until you have a nut butter consistency. It may not be perfectly smooth, but you’ll know it when you see it. It takes a few minutes in the processor, so just keep blending.
Step 5 – While the hazelnuts are in the processor, put the chocolate squares in a bowl and microwave for about 3 minutes. Stir, and then continue to microwave in 30 second intervals, stirring after each one, until the chocolate is melted.
Step 6 – Stop the processor and add the chocolate, then the honey and oil. Mix as much as you can. The mixture will be very thick, so it may put a little bit of strain on your mixer. At that point, start adding your milk slowly, a little at a time.
Step 7 – Lastly, add the vanilla extract and blend for a few moments more just to combine everything really well.
Step 8 – Transfer the nutella to a jar and store in the fridge. It will get thick like peanut butter does when it’s cold.by The Gracious Pantry
