Rachel's Fit Health

This is heavenly! Avocado filled with Kenzoil (olive oil,...

Thu, 23 May 2013 11:03:18 -0400

This is heavenly! Avocado filled with Kenzoil (olive oil, garlic, herbs), lemon juice, salt & cracked pepper. Found Kenzoil at Holiday Market in Royal Oak.. Few ingredients and soo yummy! If you love avocados-> follow @whatsgabycookin … she inspired me to try this!

Salsa is a great way to add tons of flavor with very few...

Wed, 22 May 2013 20:06:59 -0400

Salsa is a great way to add tons of flavor with very few calories! I found this one in Food Network mag and it’s soo perfect for summer 🌴☀ Try it with chicken or steak (see the steak salad I posted a few days ago.. It was a great “dressing”). I didn’t chop anything.. Just threw it all in my magic bullet! *Warning* Habanero peppers are HOT.. start with very few seeds and add if you need more heat! #spicy #hot #salsa #heat #habanero #pineapple #salsa #sauce #condiment #dips #healthy #fruit

Chicken, corn and roasted green beans.. Added some Bragg liquid...

Wed, 22 May 2013 20:06:33 -0400

Chicken, corn and roasted green beans.. Added some Bragg liquid aminos for a delicious salty soy-sauce flavor and Bragg nutritional yeast for some extra B vitamins! Truthfully the Bragg labeling never appealed to me, which is why I didn’t pick it up for quite a while.. But so glad I did! I’ve been using the liquid aminos on soo many of my meals and after I saw @powercakes describe the nutritional yeast as having a “cheesy” flavor, I knew I had to try it! You can find both at most grocery stores..the vitamin shoppe, and @plummarket ! 😋😋

The Disordered Eater’s Guide for Healthy Weight Loss

Wed, 22 May 2013 12:15:04 -0400

The Disordered Eater’s Guide for Healthy Weight Loss:

Are you a disordered eater? Disordered eating is the more common cousin to eating disorders. It encompasses a much wider array of unhealthy eating habits. I’ve struggled with disordered eating for as

Great simple suggestions!

Hi girl! Congrats, you are so inspiring! Reading your blog I've decided to stop counting calories and eat healthy and intuitively. But honestly I'm afraid of don't kwnowing how to do it, or mostly how much I should eat. I workout, both weights and cardio, and I need to lose about 22 lbs. My fear is to go up on calories and not to lose anything. Can you please give me the most important advices about the intuitive thing? Really thankful.

Tue, 21 May 2013 15:48:00 -0400

Thanks so much! That’s awesome you’ve decided to stop counting calories.. as hard as it is to relinquish that “control”, it is SO valuable to learn how to eat intuitively and trust yourself enough to do so!

When I started lifting weights I started tracking “macros” and counting calories. I did this for almost a full year and truthfully I too was terrified to not keep track of my intake.. but I am so much happier now than I was back then.. and glad I “put in the time” to do so!

I started by eating things that were too much of a pain to add up (like this salad). I would make sure to include beans, nuts, chicken, olive oil etc. so I knew I was getting nutrients beyond vegetables (read: calories!). I stopped weighing my food and measuring things out.

In terms of knowing when to “stop” eating, it really is a feeling that must be figured out on your own. If you’ve tracked calories you probably have a general idea of what an average meal looks like for you, average size of meat, what a tablespoon of oil looks like etc. I think having those “eyes” can help, and I would really encourage you to NOT measure things out. I try to make sure I’m satisfied after a meal.. and if I know I won’t be able to eat for an extended period of time because of work or school, I’ll make sure to eat more to make sure I’m not starving when I am able to eat again. I usually like to eat 3 meals and have 1 snack (more so than 6 small meals per day).

Intuitive eating is also about not having an “all or nothing” attitude. It’s trying not to let emotions influence your eating habits. I’m sure there are many people who eat much more “clean” than me on a day to day basis, but when it comes to being around desserts, having a “cheat” or when they do cave and have a bite of cake, there is so much guilt, emotion, and feelings that literally engulf you.. and then, self-control, intuitive eating, caring about “health”… that all goes out the window. I cannot believe the “willpower” I have around sweets since I stopped counting calories.. mainly because I don’t consider it willpower anymore. I know I can have it if I want it, it certainly will NOT be going into some daily intake total somewhere, and I won’t feel bad about it! That’s how people can have “just one bite” and be fine with it (I was NEVER one of those people before all of this!).

Also, I would make sure not to follow anyone who does track their intake (on social media), or people who constantly post progress pictures. We can create a very skewed reality of what’s normal or what “standard” we should be holding ourselves to by constantly exposing ourselves to images like that.

And finally- having fun in the kitchen! Look up new recipes, watch cooking shows, try different ingredients, and cook for other people. You’ll realize the beautiful power of food when you cook for friends or family. That’s something that has really helped me develop a better relationship with food!

Hope that helps! Let me know how it goes :)

Adult Eating Disorders - Adult Women With Anorexia - Oprah.com

Mon, 20 May 2013 14:15:15 -0400

Adult Eating Disorders - Adult Women With Anorexia - Oprah.com:

For a growing number of women, anorexia and bulimia aren’t just teenage problems.

Pineapple Habanero Salsa 1 1/2 cups chopped pineapple 1/2 cup...

Mon, 20 May 2013 09:21:00 -0400

Pineapple Habanero Salsa
1 1/2 cups chopped pineapple
1/2 cup cilantro
1 orange Habanero chile pepper (remove stem and seeds.. Add a few seeds for heat)
1/2 cup chopped white onion
1 tbsp fresh lime juice
1/2 tsp salt
1/2 cup water
Blend (I used a magic bullet)

Recipe from Jeffrey Saad in Food Network Magazine May 2012

This is so in line with how I’ve come to view food over...

Sun, 19 May 2013 18:14:00 -0400

This is so in line with how I’ve come to view food over the years!

Sometimes you need a quick calorie-dense snack! Avocado drizzled...

Thu, 16 May 2013 14:56:24 -0400

Sometimes you need a quick calorie-dense snack! Avocado drizzled in olive oil is high in calories and is a quick and tasty way to get calories in FAST! Can eat it separately (w/salt too) or like this, on toast, added some Bragg nutritional yeast too!

I spent years feeling bad because I didn't like the taste if iceberg lettuce and has to feel unhealthy when everyone else was getting salads and Id be wanting chicken. Since being on my own. I discovered I loveee spinach salads with raspberry dressing. Do you know of any other alternatives like that? I feel like its a shame because so much of us only eat the foods we are used to our parents having and it's hard to get out if that rut even if the foods are healthy.

Wed, 15 May 2013 08:39:40 -0400

Spinach is soo much better for you nutritionally than iceberg lettuce! Most people are the opposite- hate spinach but love iceberg! I certainly wouldn’t feel bad about it :)

You can also try Butter Lettuce.. it’s softer, smooth, and not crunchy like iceberg lettuce (it’s my absolute favorite!). They should sell it at most grocery stores.

But don’t feel bad when people are ordering salads and you want to order something else. Salads aren’t always the most healthy alternative- calories can add up very quickly from additional toppings, and many dressings are full of sugar as well! I don’t go out to eat too often, so when I do I’ll typically order an entree rather than a salad…. and save the salads for when I’m at home! Hope that helps!

What do you suggest for someone who doesn't like certain healthy food? Skip them and find an alternative or suck it up and eat them? For example I can't stand broccoli (and unfortunately it's pretty much the only veggie my mom likes, the joys of being home for summer lol). Would you force yourself to grow to like it or just eat other veggies? The same for things like Greek yogurt? I know it sounds dumb but I know some people legitimately don't like the textures/tastes of some foods. ....

Wed, 15 May 2013 08:32:40 -0400

I don’t think it sounds dumb at all! I know what you mean too.. there are certain foods (mainly some vegetables) I just cannot tolerate! I wouldn’t say to “suck it up” though, there is no reason to eat something you don’t enjoy if you can just eat a different vegetable or another alternative.

As an alternative to greek yogurt, you can try cottage cheese. If you don’t like that, plain yogurt is ok too- if you are getting protein from eggs, meat, etc. throughout the day, you don’t necessarily need the extra protein. Kefir is another great option as well!

For vegetables, it may even be the preparation that you don’t like. For example broccoli, asparagus, and brussel sprouts are very hard for me to eat if I boil/steam them. If I roast them in the oven with some olive oil and salt/pepper/garlic, or saute them in olive oil on the stove, they are SO much better. Same vegetable, different preparation, and WAY different taste! (Try searching on food network for different preparations!).

Hope that helps! Let me know if you need additional help finding some recipes!

Sweet corn is here! 😍 Chicken with chimmichurri sauce, garlic...

Mon, 13 May 2013 20:03:56 -0400

Sweet corn is here! 😍 Chicken with chimmichurri sauce, garlic brussel sprouts, and corn (add sugar to the water before boiling to make it super delicious!) Summer’s coming! ☀🌷🌴 #dinner #corn #chicken #chimmichurri #healthy #brusselsprouts #veggies #fit #summer

This Trendy "Strong is the New Skinny" Thing (and what it could mean for the next generation of girls)

Thu, 09 May 2013 12:24:33 -0400

This Trendy "Strong is the New Skinny" Thing (and what it could mean for the next generation of girls):

This is so fantastic!

The Best Ab Exercise EVER That No One Does | Metabolic Effect

Thu, 09 May 2013 08:21:11 -0400

The Best Ab Exercise EVER That No One Does | Metabolic Effect:

My friend Julie sent me this. Love it! and SO TRUE!

My "Tips" Up to This Point!

Wed, 08 May 2013 11:58:00 -0400

I made a list of my “tips” about health- basically a collection of thoughts I have about food, exercise, and psychological aspects of health over the past year. I said “up to this point” because I think our views about health develop over time with knowledge and experience. That being said, here are my reflections and tips/suggestions. Hopefully they can help you if you feel like you’re drowning in a sea of health info! ;)

Food

1. There is power in changing little habits

Remember Amanda’s Buff Beauties post? Even she was shocked with her results after 4 months, and that’s probably because she made no conscious effort to lose fat. Her eating habits never changed drastically.. she just started cooking more, eating more protein and vegetables, she stopped buying as many packaged snacks and sweets (if it’s not there, you won’t eat it!). And the best part was- she was still occasionally eating sweets, still drinking wine, and it didn’t “ruin” her progress. Having an all-or-nothing approach is just NOT the way to go in the long run. You may need to have a little more patience, but it’s worth it!

2. Learn what good food is

I can’t even begin to explain how refreshing it is to watch Food Network or the Cooking Channel after spending way too many hours reading health articles or posts from fitness people. Hearing people talk positively about food, and describing food in terms of taste and experience, not just “what it will do for your body” (in terms of fat loss or gain) is what has helped me develop a better relationship with food. Fitness magazines and fitness “experts” online really villainize food. And so do so many people we know; as if that approach will really help you with portion control and get you to a healthier place.

And for the majority of us, it starts when we’re young: hearing our older relatives talk about the “good” and “bad” foods at family functions, or how many “points” something is.. how can you not become afraid of food, or at least become conscious of it at a young age?

I feel like food-wise, this is where I’m different from many health bloggers. I’m willing to eat “non-traditional foods” a little cheese, ciabatta, pasta, pesto, cook with some olive oil, drink wine.. and I’ll show you pictures of it. I’m sure there are people who look at my posts and think I’m not a very “healthy” person because of it, or that if I didn’t eat those things I could be “skinnier”, but honestly, I don’t care. I’m sure people in other countries laugh at us, that we think bread, pasta, cheese, and wine have some magically properties that will make us fat, no matter how small the portion is. Plz ppl. I need to move to Europe! ;)

The take-home: Raise your standards when it comes to food. This will naturally cut out many fast-food and other unhealthy options, without it feeling like deprivation.

Exercise

1. Include exercise in leisure time with friends

I feel like generally, girls don’t do this the same way guys do (at least my friends and I don’t!). I realized this when my boyfriend would head up to the gym to play basketball with his friends.. and I’m thinking, “All I do with my friends is shop, go out to eat, or invite them over for a glass of wine!” Make a point to try to do more physical activities with your girlfriends! Go to a track and sprint or jog together, play volleyball or tennis, get a soccer ball and run around,or go rollerblading :)

2. Trim the “fat” off your workouts

I’m sure you’ve heard people brag about how long they were on the treadmill, or provide a sample leg day with about 15 exercises on it. Are they “better” than you because of it? Not in my book!

I definitely spend way less time working out now than I used to.. and that’s because I focus much more on quality over quantity, and have upped the intensity as well. If 3-4 exercises can “get the job done” on your leg day, then go for it. Does the abductor machine really make you sore the way squats do? Don’t think so! Skip it. And really, if anything, I’d rather “brag” about the little amount of time I spend working out to get the results I have. This doesn’t mean I’m being lazy.. like I said, quality over quality!

I lift 3 or 4 days per week (around 45 min) and do interval cardio (HIIT) about 3 days per week, no more than 20-25 minutes. So 4, maybe 5, hours total per week!

The Psychological Stuff

1. Block out the garbage

The internet is great for finding health information, but it can also be incredibly overwhelming. The more I read, the more confused I get about the “right” way to do things. And what about seeing images of “fit” people with “inspirational” messages on them (fitspo)? I can’t stand most of them! That’s not motivating to me at all. Plus….when was the last time you were at a pool with a fitness model? Stop comparing yourself to them! Odds are, you’ll never be standing next to one. Appreciate how far you personally have come. If you look better than last summer, strut your stuff, girl!

2. Realize there is a lot of psychological stuff involved (disorder)

If you follow Scott Abel on Facebook, you know the mind is just as much a part of this process as the physical body.

In this past year I’ve realize how much companies prey on people who have anxiety- people whose minds fixate on certain aspects of health, who will believe whatever they read, who feel like all the other problems in their lives don’t matter as long as they ate very strictly that day, who will convince themselves they are in grave danger if they don’t eat perfectly “clean”.

It’s sad really, and I’ve seen that in myself in the past as well. I would read an article or a health book, and at the end of it I’d feel like, “Well.. what the heck can I even eat?” Or I’d feel this ridiculous happiness if I went to bed without eating anything “bad”, and if I did happen to eat something “bad” that day, my mind would be fixated on it. Not anymore!

I’ve learned I need to filter what I read. Is it fact or opinion? (just like this is an opinion piece of mine.. you shouldn’t take it as fact.. more of a reflection than anything!). Just be mindful that sometimes what appears to be discipline can actually be disorder!

7. Let your view of what’s “beautiful” evolve.

If I have a daughter, what do you think she’ll know: How much her mom weighed on her wedding day, or how much her mom used to squat back in the day?

Sure that may sound strange, but I’d rather have my daughter see strength as a desirable characteristic, than to be approaching puberty and think, “I almost weigh as much as my mom did when she got married.. I’m so much younger than that.. I weigh too much.” You’d think moms are telling their daughters a race time because they’re SO proud of it! It’s almost as if women tell their daughters their wedding weight as “credibility” ….that they used to be small too.

I’ve chosen a different path- one that allows me to welcome my natural body type- athletic, fit, and muscular. The “look” that I desire to have is one that works for my body type.. I’m not fighting or cursing my genetics! Sure, maybe my “look” isn’t for everyone, but it’s right for me, and psychologically I am so much healthier as a result!

The more I’ve been developing my own views about health, the more I realize I need to march to the beat of my own drum. Hope this provides a different insight and a little background for why I believe what I do!

Sorry I can never do it in a few paragraphs ;)

Pineapple has anti-inflammatory and pain reducing properties :)...

Tue, 07 May 2013 15:25:00 -0400

Pineapple has anti-inflammatory and pain reducing properties :) & it’s been super sweet lately! Great with cottage cheese or Greek yogurt as a snack or after a workout.

Better Nutrition Magazine :: Supplements, Nutrition, Recipes, Personal Care :: Features :: Feature Articles

Tue, 07 May 2013 09:08:35 -0400

Better Nutrition Magazine :: Supplements, Nutrition, Recipes, Personal Care :: Features :: Feature Articles:

Mood Foods!

Cinco de Mayo!

Mon, 06 May 2013 12:09:46 -0400

Watch Food Network around a holiday and you’ll realize how important food is for making a celebration really special!

I found this recipe last week for restaurant-style salsa. It was so fresh! I used my magic bullet to blend it all together. It makes a lot so we’ll definitely be putting salsa on our eggs, chicken, steak etc. this week!

Today’s breakfast :)

We also make homemade margaritas.. I think this is a better way to do it- less sweet than the pre-mixed varieties and tastes way better! Tip: swap the sugar for either 1/4 cup sweet and sour, or agave syrup. You can have it on the rocks, or blend it with ice in a magic bullet/blender.

(I bought the margarita glasses last year from World Market)

Hope you all had a great weekend and have been enjoying the beautiful weather!

Buff Beauties- Julie

Fri, 03 May 2013 12:17:01 -0400

I came to know Julie through Tumblr! Right away I could tell we are very alike in our “approach” to health. I absolutely love her insight into a balanced, healthy lifestyle.. and I think you all will as well :) Here she is!

Age: 21
Roles: Student, Blogger at HealthNutJulie.wordpress.com, Health and Fitness enthusiast, Future PR professional, Daughter, Sister, Friend

1. How did you get involved in exercise?

I was a dancer all the way through high school. When I got to college, I continued eating the same amount that I was as a dancer, but barely working out. I didn’t gain a lot of weight but I started to notice a change in my body and I was NOT happy with it. I vividly remember starting to exercise again and going to my first bootcamp class at the gym and having to leave half way through because I was so out of shape from taking 5 months off from regular exercise. I worked my way back into the fitness world by reading a lot and doing a bunch of research regarding health and nutrition. Working out is a huge part of my life now and I feel lost without it!

2. What does a typical week look like for you at the gym?

Right now I’m focusing on strength training. I do a rolling split, meaning I’ll work back/biceps, chest/triceps, legs, and shoulders; then I’ll have a rest day or a cardio only day and repeat. I’ll also incorporate a spin class or BodyPump class and cardio 3-4x a week. This may sound like a lot but I don’t do cardio on the days I’m lifting super heavy (back days and leg days) and I usually keep it short with high intensity interval training. This has worked incredibly for me since I’ve stuck with the routine and I’ve noticed a leaner look overall versus when I was training for my half marathon and just running all the time.

3. Favorite body part to train? Least favorite?

I love to hate training legs. It’s definitely my hardest lifting day and I pretty much crawl out of the gym, but I see great results quickly. My legs tone very quickly and are pretty strong. I’m quite proud of them and I get super excited when I can increase my squat weight! I would have to say I hate training shoulders because they’re my weakest body part. I feel the burn in my shoulders so easily, which is good and bad since I tire quicker. I also hate training abs because it’s so boring to me. What’s funny is that I’ve achieved the most ab definition from compound lifts- squats, deadlifts, front squats. I barely do ab exercises and still notice a huge difference.

4. What are your go-to healthy meals or snacks?

It depends! I’m not much of a “snacker” because I prefer to have 5-6 small meals per day. However, I always carry around hardboiled eggs and almonds. I always try to pair a carbohydrate (apple, banana, sliced peppers) with protein/fat (almonds, egg whites, peanut butter) and this will often do the trick to hold me over til my next meal!

5. What’s your favorite splurge?

PIZZA! I looooove pizza. Thick crust, thin crust, deep dish, I don’t discriminate ;-). All pizza is my friend!

6. How do you stay motivated?

I’m motivated by results. I notice a change in my energy when I eat healthy and work out consistently and it has honestly become second nature to me at this point. I don’t even really have to consciously make decisions about whether to work out or eat healthy anymore, it kind of just happens no matter what. That being said, I love some frozen yogurt and treats here and there but I CRAVE work outs and healthy food. It’s not easy at first but don’t get discouraged if you’re a beginner. I promise it will become a habit to you as well! A huge motivation also comes from the long line of heart disease in my dad’s side of the family. I’m trying to take preventative measures now so I can be healthy enough to have a family in a few years.

7. What’s the best piece of advice you’ve been given when it comes to living a healthy lifestyle?

It’s not a diet, it’s a lifestyle. I’ve gone from different extremes in the past — eating everything I wanted, trying to count macronutrients, downloading an app on my phone to make sure I wasn’t eating over 1,200 calories a day (SO. STUPID.) My greatest advice would be to do your research and find out how much you should be eating. EAT ENOUGH! Your body will hold on to fat for dear life if you’re starving yourself. That was my biggest mistake and I didn’t even know I was doing it! Once you know how to eat healthy, really make it about balance and try to find a routine that is sustainable for life. Don’t deprive yourself from any type of food or macronutrient (ex: low carb diets) because you will end up bingeing and most likely gain the weight back. Find what works for you and stick to it. Healthy eating and your diet should be maintainable for the rest of your life. If you want to eat M&M’s, do it. Just have a few and move on. Remember this: Moderation and on occasion! You’ll be much happier in the long run and won’t drive yourself nuts trying out all these “fad diets.”

8. At the start of my fitness journey, I wish I knew…..

How to find balance. It’s not necessary to finish the box of Cheez-its. I’m an “all or nothing” type of person in every aspect of my life and I found myself having the same mentality when it came to food. I would often deprive myself of foods that I loved and would constantly be looking forward to my “cheat meal.” When that cheat meal came, it was ALL or nothing. I always wanted to finish everything and go all out because I knew I wouldn’t be able to have it again for a while. This drove me crazy and made me feel like crap, inside and out. I’ve found that if I just go through the week and have a craving, I’ll have a handful of Cheez-its and then they aren’t all that appealing to me and I don’t feel the need to go “balls to the wall” on a cheat meal. That’s not healthy! This is actually something I’ve realized within the past few weeks and I’ve been so much more relaxed. I’m finally finding MY “balance” and I am SO happy!

9. Mentally, what’s your greatest struggle in living a healthy lifestyle? This is a tough question. I think the fact that we’re constantly bombarded as a society with the images and perceptions of what we’re “supposed to” look like. I’ve followed various fitness accounts on Instagram and blogs that show these women with great 6-pack abs and ripped muscles. In the back of my mind I wonder, “I’m training very similar and eating healthy. Why don’t I look like that?” I’ll tell you why:

1. Because everyone is different. Genetics play a large role in your body shape and definition.

2. Most of these girls are figure and bikini competitors with insanely strict diets, which is not a goal of mine at the moment. Then, I’ll remind myself:

1. Healthy eating and working out should be a compliment to my life, it shouldn’t BE my life. Six-pack abs don’t define me, but my character and relationships do.

2. People only put things on social media that they WANT you to see. Don’t romanticize the situations or body types of others, you are perfectly made just how you are!

10. What advice would you give a beginner/someone new to fitness?

As far as fitness goes, LIFT WEIGHTS! Ladies, don’t be scared of getting “bulky!” I’ve leaned out so much since incorporating weight training back into my routine. When I was training for my first half marathon, I slimmed down but I looked very ‘soft.’ Lifting heavy weights (relatively speaking, amount of weight is different for everyone) really helped shape my body and give me curves in all the right places. I also suggest visiting a website such as bodybuilding.com and finding a training plan to follow so that you don’t feel lost in the gym. Record the amount of weight you’re using because seeing an increase in strength is such a great feeling. Oh, and don’t feel intimidated in the weight section. Everyone starts somewhere and I promise no one is judging you. Don’t be scared to ask for help if you need a spot or help with form. Form is THE most important thing that will get you results, so make sure you’re doing it all properly!

Lastly, when it comes to nutrition, find out what works for YOU. If there was one secret way to lose weight, don’t you think everyone would do it? So much of the fitness industry overcomplicates things (many to make profit), but really it’s about sticking to the basics - heathy eating and a consistent exercise plan. Find a maintainable balance between life, eating healthy and working out and you will have long term results and live a long, healthy life :-)

Thank you Julie!!! :)

#TBT Throwback Thursday Recipe! Peanut Butter Cookie Sandwich

Thu, 02 May 2013 17:37:52 -0400

#TBT

Throwback Thursday Recipe!

Peanut Butter Cookie Sandwich