Rachel's Fit Health

This website is so cool! My friend just sent me the link to a build-a-bar website.

Select your desired core(texture), fruits, nuts, sweets, and boosts(such as whey protein). See the nutrition facts before you order!

It seems pricey ($2.99 per bar), but if you spend $8 for the convenience of subway, or qdoba while you’re on campus or at work, having these on hand may save you money!

Check them out here

Here is a recipe using bulgur from Food Network:

http://www.foodnetwork.com/recipes/ellie-krieger/herbed-bulgur-lentil-pilaf-recipe/index.html

Bulgur is a grain you need to add to your diet.. now!

Bulgur is wheat that has been parboiled, dried, and cracked. It has a chewy and nutty flavor. Bulgur is high in protein and fiber, low on the glycemic index and delicious!

For those who are concerned with the glycemic index of grains, you’ll be happy to know that bulgur is lower than oatmeal, brown rice, and sweet potatoes on the glycemic index scale.

I buy bulgur at a middle-eastern market near my parent’s house, but you should be able to find it at major grocery and health food stores. Bulgur varies in size. I like course bulgur (#3) as a substitute for rice. Medium Bulgur(#2) is used in Tabbouleh, which is also a very healthy, delicious dish.

So.. for those of you who haven’t heard of bulgur, go out and buy it! For those who are familiar with it..keep enjoying it!

Remember this post from a few days ago?

My friend sent me this picture of his adaptation of the recipe. Looks amazing!!

How to prepare:

1. Toast pita bread or pocket thins(as pictured) in a toaster oven

2. Mash avocado and spread over toasted bread (1/4(2oz) of an avocado is typically 100 calories. Choose how much you would like)

3. Prepare an egg “over easy” (so yolk runs) with nonstick spray in a pan.

4. Place egg on top of avocado, add grilled chicken on top of egg (he recommended slicing it thinner next time).

This meal is great! High protein, plenty of healthy fats from the egg yolk and avocado, as well as carbohydrates. Looks delicious doesn’t it?

** If you ever prepare one of my posted recipes, send me a pic! I love to see adaptations and creativity in cooking. I’ll add it to my blog!**

Every once in awhile, a tweet about health is posted that really ticks me off! I am just amazed at what is put in magazines. Promises of flat abs strictly through ab exercises, a list of 10 (of the healthiest) foods to “avoid” because they are calorie dense or the one I saw a few days ago- Eat oatmeal, but ONLY at breakfast, because otherwise it might turn into fat. I found that one here:

http://www.bonappetit.com/blogsandforums/blogs/badaily/2012/04/slim-foods-bikini-body-diet.html

Let’s get a few things straight:

1.  Your body does not have a switch that says, “It’s the afternoon! Store those carbs as FAT!”

2. Your body does not forget how to metabolize carbohydrates in the afternoon.

3. Why wouldn’t you be able to burn off those calories after lunch? A serving of oatmeal is only 150 calories.

4. Oatmeal is a great carbohydrate side, for breakfast, lunch, or dinner.

5. I’ve had significant progress with fat loss/muscle building, eating oatmeal during lunch and occasionally at dinner. Sometimes it is even included in my last meal of the day (around 8:30pm), and I’m STILL losing weight.

How do I make sure I lose weight, even if I eat carbohydrates at night? I eat less calories per day than I burn. If I want to maintain my weight, and eat carbohydrates at night? I eat as many calories as I burn.

Of course, I tweet back or write a comment on their Facebook wall if I see something that is misleading (or wrong) :) You have to remember- their goal is to sell magazines, or get you over to their site. It may be in a magazine, or on their site, but that doesn’t make it correct. Look for the author’s name. Do they have any certifications or a degree in a health related field?

Be critical and cautious of what you’re reading!

Sick of oatmeal and egg whites? Try this pancake recipe!

Easy Blender Egg White Pancakes

1/2 cup old-fashioned oats
4 eggs whites (3/4 cup)
1/2 cup of cottage cheese or yogurt
1 tsp vanilla extract
Sprinkle of cinnamon

Blend until smooth, then pour into pan w/ non-stick spray.

You get to eat the whole thing! The whole recipe is ~ 330 calories!

My happy sister enjoying her pancakes!

Yogurt or cottage cheese not in your meal plan? Just blend oats and egg whites, vanilla and cinnamon. Still tastes great!

Top with sugarfree breakfast syrup, agave, honey, peanut butter, vanilla yogurt, fruit, or a tiny bit of almond milk, sweetened with no calorie sweetener.. add a tablespoons of sugarfree cheesecake or vanilla sugarfree pudding mix to thicken!

Give it a try and let me know what you think!

Read this post from Alisha, one of the girls from the Health and Fitness video series!

“Hey guys!

I have been on vacation visiting with family and friends in MI for that last 2 weeks before my hubby goes off to Kuwait. I have had some ups and downs in regards to trying to eat healthy and exercise in the last 2 weeks. I cooked for myself maybe 3 times (except breakfast). I want to share what I learned and experienced!
1 Take some resistance bands if you go on vacation! I bought a 2 week gym membership but they had very limited hours and I had a busy schedule that didn’t work well with it. Some days they were only open 8:30am til 1pm!????
2 Do not be afraid to say no when guests prepare a meal for you that does not fit your plan. I was afraid of hurting my hubby’s family’s feelings when they served unhealthy greasy pizza! And I had a slice! On the way home I told my hubby “I really really did not want to eat that pizza”. He said “why did you then?”. He had such a great point!!! The next time I said “no thank you, thank you for the offer”. When they asked why, I told them that pizza gives me an upset stomach (which is true). I packed a snack and waited til I got home to prepare a nutritious meal. Only YOU control what you put in your mouth. No one forced me to eat that pizza, I put it in my mouth with my own hands. Plan ahead and think of how you can say “no”.
3 Don’t be discouraged if you can’t get to the gym every day or if you can’t eat exactly what you want. I was discouraged that I couldn’t get to the gym all but 8 times over 14 days. I used resistance bands on days that I couldn’t make it but I felt like it wasn’t the same. It isn’t always going to be easy to get to the gym. Be positive. I reminded myself that I am stronger than I have ever been just in the last year. I have made tremendous progress in my eating, strength, and physique. You have to be proud of yourself. If you’re doing all that you can, give yourself credit!
4 Vacations don’t last forever. Soon I will be home and will be able to follow my own eating and exercise schedule. Those 2 weeks may not have been perfect, but I have the rest of my life to get stronger!

Hope this helps you guys the next time you go on vacation! Remember! It’s a vacation, relax! It does your body good!”