Swimming Suit Safe SWEET treats!

Summer in Kansas City is hot! I'm in a constant state of craving for some frozen yogurt. If you're anything like me your always on the hunt for something healthy to appease your after dinner sweet tooth or pool side snack desire. Yesterday my friend Hannah came over and showed me my summer time saving grace....

Get excited for HEALTHY BANANA ICE CREAM!!!  I die.

The small amount of fat in bananas become magic when frozen and blended up. They turn creamy instead of crumbly, with a smooth custdard-like texture.

Here's how its done friends:

Grab a couple ripe bananas

Peel your bananas and slice into small pieces. Freeze the cut pieces.

Put your frozen banana pieces in a food processor and run it until bananas are smooth and creamy

Watch the magic happen when they turn into ice cream. Always add peanut butter if you love it as much as I do.
 (or cinnamon)

Enjoy!

What to expect when your expecting...to run a race!

I am in no way qualified to write this post as I am very much a novice runner myself but on behalf of National running day yesterday I couldn't let the week pass by without speaking to one of my favorite hobbies in the whole world. I fell in love with running a couple of years ago. It started with a few 5K's and than I allowed myself a promotion to half marathons. I hope to run my first marathon within the next year. I love setting fitness goals and training for things that push me to accomplish what I would never guess I could do before. In high school I had to run the mile once a month in weights and conditioning class and I would scower the halls of school looking for my brother, an expert signiture forger to write doctors notes, parents notes, anything I could think of to get me out of running that mile. You would have never been able to convince me I would one day enjoy running. 

Again, I am far from an expert runner and focus most of my efforts in the "running world" on figuring out what shoes to buy and what course would be the prettiest rather than perfecting my form, working on splits or anything else that would further my running abilities. I simply just really like the feat of running a good race. It makes me feel alive and motivated and accomplished and so I do it. That being said and having fully squelched all credibility I might have had I give you my list of what to expect when your expecting...to run a race.

1) Runners trot:The 'plague' of a runner.Running jostles the intestines and removes the blood flow to the intestines as it works to move your blood to your working muslces. It also stimulates changes in your intestinal hormones that speeds up transit time and alters absorption rate. Part way through your run you might get a terrible urge to go to the bathroom. Thats normal. At least for me it was. Expect this sensation as a runner and plan accordingly so you can stop off during your training or find a spot during your race. Someone once told me that during marathons some people poop their pants. I'll be the first to admit that I'm not that dedicated to my time. Ill skip the poopy pants dance and take the time hit.  
2) Feeling like your not going to finish 
- When you feel like you won't finish try to think about your form. Are my shoulders low and loose? Are my feet landing directly underneath me? Am I landing between my heal and mid foot? Am I landing lightly? Am I running upright? Is my gaze guiding my run? When you get tired you get lazy with form. You'll endure your miles better and faster and have better performance if you think about form during your runs. 
- Eating a good breakfast is important. You need to have enough energy in your body to sustain you for your whole race. 
- Eat the breakfast you will have the morning of your race during training so your body will know how to react with the food you have in your stomach come race day. 
3) Feeling like your not ready for the raceduring training
- Try to plan your training schedule around the same time your race will start. This will give you a chance to experience how strong your body will feel during race day.
4) Feeling unmotivated to train
- Switch up your running routes
- Make a new music playlist 
- Buy a race day outfit 
5) Think like a runner: Mental preparation
-  Decide what gets you mentally prepared for a race. It might be quoting a verse, visualizing your course, having solitude time before you begin. Whatever it is, get yourself in race mode.
6) Buy a good pair of shoes
7) Adrenaline Rush
- Prepare yourself for an adrenaline rush on race day. My very first race I started way too fast at the starting line and found myself feeling fatigued early. Pace yourself

Happy National Running Day! (late) Now lace up those runners and get outside. 

Coconut Water Taste Test

I was walking through Whole Foods a week ago and noticed the abundance of coconut water products. I have recently become addicted to this tasty drink but usually just buy whatever is on sale and I don’t pay much attention to the price or quality. That is what inspired the coconut water taste test! Let me first tell you why you should become addicted to coconut water too! There are tons of benefits, especially for fitness freaks and athletes.

Facts about Coconut Water:

Has as much potassium as a banana

Zero cholesterol, Zero fat, Zero added sugars

In the tropics coconut water has been used intravienously to hydrate and has saved many lives in 3rd world countries

Fights aging

Raises your matabolism

Promotes weight loss

Fights diabetes

Treats kidney and urethral stones

Naturally rehydrates after intense exercise

Healthier than sports drinks

It’s delicious :)

Big question when I started my investigation, was “What’s the difference between coconut water and coconut milk?” Well here goes, mystery revealed:

Coconut Water: If you were to crack open a coconut and save the liquid that is inside of its hallow center- that is coconut water, in it’s purest form. This is the same liquid I am drinking for this taste test :)

Coconut Milk: This is made by taking the meaty part of a coconut “the white stuff” and applying tons of pressure and squeezing out the liquid from the coconut. The coconut milk that is used in many Asian dishes (the canned coconut milk) is strickly this milk I am refering to. It is high in fat and calories and has a very rich, milky taste. 

-Coconut milk that is trending as a substitue for cows milk for smoothies, and to top our cereals is made by taking the milk that is from the meaty part of the coconut, applying pressure, straining it and then boiling it with water. This process is why the coconut milk found in the dairy section of your grocery store is a healthy substitute for cows milk. This process of pressure, straining and boiling reduces the fat and calories that come in “pure” coconut milk.

THE RESULTS ARE IN...

O.N.E Coconut Water $1.89 11.2oz (least favorite, do not recomend)  

-0 fat, cholesterol, allergens, GMOs, added sugars, preservatives, artificial

-a little sour

-I could taste the sodium in it...not the greatest taste

-Tons of potassium 670mg, 60mg sodium,

Blue Monkey $2.19 17.6oz (On a tight budget) 

-All natural, no preservatives

-No added sugars

-Better than ONE

-Smoother taste

-Sweeter and less bitter

-76 cals, 40mg sodium, 290 mg potassium, (per serving- 2 servings per can)

Zico $1.99 11.2oz (Overall winner for price and taste!) 

-All natural 

-Best of the 3

-Lightest tasting

-smooth and the perfect amount of sweetness

-690mg potassium, 60 cals, 54mg sodium,

Harmless harvest $2.45 8oz (Winner for best taste!) 

-The least sweet of them all

-Raw coconut water- meaning its never heated

-most pure taste

-51 cals, 514mg potassium, 4mg sodium

C2O Pure Coconut Water $1.99 17.5oz (Most bang for you buck!) 

-least flavorful of them all

-very watery tasting

-would recomend if you do not like the sweetness or taste of coconut

-50 cals, 75mg sodium, 300mg potassium (per serving, 2 servings per can)

Well, there you have it! I really enjoyed trying all these different brands of coconut water and I hope it helps you discover which one is just right for you! So hit the gym and then give your body exactly what it needs- some delicious, hydration in the form of coconut water! 

Eating is More Than Just Food!

I'm so excited about this blog post. Something I have really focused on this week is mindful eating. Especially while being on my own and cooking for one I often find myself sitting in front of the computer slamming food, piling unmonitored amounts into my mouth as I drive from one commitment to another,or eating while standing in the kitchen talking to room mates not plating my meals or observing what I'm doing. I challenge you to a week of mindful eating. I think you will really appreciate what it does to your grocery bill, hunger, and overall meal satisfaction.

"Diata" is Greek for Diet. "Diata" means: a way and manner of living. Traditional cultures display a way of living and eating that is in harmony with nature and biological function,  missing in today's modern culture. Diet shouldn't have a negative connotation. A diet should be your lifestyle of concious eating.

Food is about pleasure, and community, and family and spirituality, about our relationship to the natural world and about expressing our identity. Eating has been as much about culture as it has been about biology throughout history. Our whole self interacts with food and eating. Nutrition is not just about the food that you put in your mouth. That is the secondary food. Primary food is about relationships, career, education, home environment and so much more.

BECOMING AWARE OF MINDLESS EATING: 1,521 person-poll:

• 91% typically watch TV when eating meals at home
• 62% are sometimes or often too busy to sit down and eat
• 35% eat lunch at their desk while working
• 26% eat when driving

I relate to almost all of these mindless eating habits on a daily basis.

BEING MINDFUL:

Mindufulness is the act of being aware and paying attention to the current moment. It enables a person to tune in to how they feel physically and emotionally at any moment, and that information can guide their response to a given situation.

Have you heard that it takes 20 minutes for your stomache to communicate to your brain that its full? Being mindful and eating at a slower pace will allow you to stay in tune with how you feel physically while eating.

EATING TIPS:

When: Small frequent meals. 3 meals 2 snacks. Approximatley every 3-4 hours. This will keep you eating slowly because when you forget to eat or don't eat regularly you end up gorging your food. Eating frequently is a form of mindful eating.









How: Relax and enjoy your food. Eat mindfully, peacefully, and with friends and family! Studies show that eating a variety of colors during meals leaves you feeling more satisfied. Also, eating with friends slows you down because your more focused on the conversation than ending meal time and getting to the next commitment.  

Chew your food slow. Don't be distracted by a to-do list. Sit down at a table and eat with food carefully portioned on a plate so you know what your consuming and how much.

Asian Turkey Lettuce Wraps

This recipe is DELISH. Ok, maybe not quite as good as PF Changs, but most definitely healthier! This meal is especially good for those of you who may be trying to cut down on carbs and increase your protein. Lean ground turkey and colorful veggies wrapped in green leafy goodness, cant get much better than that, right?

Asian Turkey Lettuce Wraps (Serves 4)
Adapted from here

Ingredients:
-1/2 cup water
-1/2 cup instant brown rice
-2 teaspoons sesame oil
-1 lb. lean ground turkey
-1 red bell pepper, diced
-1 8 oz. can water chestnuts, chopped
-1/2 cup reduced sodium chicken broth
-2 tablespoons chicken broth
-2 tablespoons hoisin sauce
-1/2 teaspoon salt
-1/2 teaspoon garlic powder
-2 heads boston lettuce, leaves separated
-1/2 cup chopped basil
-1 large carrot, shredded
-1/2 cucumber, diced

• Bring water to boil in a small saucepan. Add rice, reduce heat to low, cover and cook for 5 minutes. Remove from heat.
• Heat sesame oil in a large nonstick pan over medium-high heat. Add turkey, cook, crumbling with spatula, until turkey is cooked through (about 6 minutes). Stir in cooked rice, bell pepper, water chestnuts, broth, hoisin sauce, garlic powder, and salt. Cook until heated through, about 1 minute.
• To serve, spoon turkey mixture into leattuce leaves, top with basil, shredded carrot, and cucumbers.

*Sesame oil and hoisin sauce can be found in the "Asian" section in the grocery store.