"Hangry"

The word "hangry" has become a part of my daily vocabulary. "hangry"is a state of anger caused by lack of food; hunger causing a negative change in emotional state.

 This is not a joke. A few researchers from Cambridge University found that when levels of the brain chemical serotonin are low, it may be more difficult for the brain to control emotional responses to anger.

    I feel justified knowing that my ability to have about 1000 snacks a day to keep in good spirits isn't thhhat outrageous. Im often  starving and if I don't get a snack, ohhh 10 minutes ago I'm seriously going to have a melt down.
    
    Sometimes I wonder if anyone else thinks about food as much as me. This I try to justify by identifying as a "foodie." I love everything about meal times. I love place settings with friends gathered around the table. The color and placement of food on platters, in bowls, and on trivets, I love cooking with spices and creating new combinations of food. I love tasting and adding complimentary beverages to the foods I cook. I love it all! but really, I might just have an abnormal obsession with food. Around oh 9:00 am I start thinking about what and when I'll eat next.

    THUS....My soap box on snacking, snacking benefits, tips, and some delicious current faves to share!

Snacking is very beneficial to your health. It helps to....

Manage Hunger

Having a healthy snack can manage your hunger level between meals. If you wait too long between eating times you will become what I like to call a "bottomless pit" and end up eating everything in sight.  

Manage your Energy Levels  

 A satisfying, healthy snack that has some protein or healthy fats keep your energy level higher than snacks consisting of refined sugars. Eating can also stimulate you during your work day or at school. Pop a snack in your system to keep you alert throughout the day  

Stimulate Your Metabolism

Depriving your body of fuel is a going to slow your metabolism down. Food stimulates energy metabolism needed for digestion in a process called “dietary induced thermogenesis.”  Restricting calories signals the body that there is no food available, so it tries to conserve stores of carbohydrate and fat by slowing down its metabolism. The best way to keep your metabolism revved is to eat regular meals to give your body a constant supply of healthy fuel.


TIPS:

1) Snacks should be healthy and filling. Shoot for 100-200 calories per snack.
2) Prepare you snacks in advance for you work or school day so your not forced to visit the vending machine.
3) You should eat 5-6 times a day. Breakfast, MORNING SNACK, lunch, AFTERNOON SNACK, and dinner. I usually eat every 3 hours. 7:00, 10:00, 1:00, 4:00, and 7:00, but its important to work with your schedule. Yours may vary depending on the time you wake up and and go to bed.
4) If you forget to snack, set an alarm on your phone or have an e-mail sent to you during your work day so you can continue to trick your metabolism.
5) Take time to enjoy your snack and be mindful during the time your eating. This will help your body recognize that your intaking food and process it so you become satisfied.

MY CURRENT FAVES!

Bag O' Nuts: My favorite combo is: Pistachios, Almonds, Sunflower seeds, and walnuts. Add dried cherries for your sweet tooth!

Seed Crackers:
-1/3 cup chia seeds
-1/3 cup flax seeds
- 1/3 cup sunflower seeds
- 1/4 cup agave
-1/4 tsp. allspice or cinnamon
- 1+ tsp. vanilla extract
- 1/4 tsp. xanthan gum (for binding)
- 2-4 tbsp. water if needed

1) Place on greased parchment paper on a cookie sheet and press flat. (about 1/8" thick.)
2) Bake at 300F for 30 min. per side.
3) Score immediately after removal as it will firm up fast. (a pizza cutter works best)

Rice Cakes with Peanut Butter: I love the Trader Joe's brand of PB. It has yummy roasted flax seed for a little crunch. Add some strawberries, bananas, or blueberries to the top! If you need a sweet, you can throw on some chocolate or yogurt chips.

Nut Bars: My current fav. are the nut bars from Costco. I also really love the coconut MOJO bar you can buy at any locoal market.

Apple with PB and Granola: Again, you can't go wrong with Trader Joe's pb and I really love the pumpkin flax granola from Nature Path. It will set you in the mood for fall!

There are plenty more snacks that may fit your fancy just keep them in that 100-200 calorie range and make sure it will fulfill your craving so you don't rumage through the kitchen in search for more! You can add "hangry" to your repretoire of words. Its the perfect description for our " food moods" some days.

A job, a niece, a wedding, a half, and a whole group back together!

Whoa, what a world wind my life has been on for the last 3 months! Sorry for the long hiatus of blogging! But here I am, back in action and maybe back to some normalcy. But what is normal? Who is normal? I don’t think I fall into that category, even a little bit! Life is constantly surprising me and around each corner is a new adventure, a bride, a new baby or a best friend coming to visit! I am so immensely blessed- I cannot even wrap my mind around it! 

So let me catch you up....

I have a new job. Well, it’s really not that new but new to a lot of you! I am now working at Otter Box in customer service. Not my dream job, but I am thankful to be working with one of my best friends from church and I’m thankful for all the wonderful things the company does for their employees. One of my favorite perks about the job is a free smoothie bar! Complete with every flavor of protein powder, frozen fruit, flax, oatmeal, and my personal favorite- a fully stocked cupboard of Justin’s Peanut Butter! Delish :)

My sister, Emily is having a BABY GIRL!! She is due the first week in November and I could not be more excited. We have spent many hours shopping for baby things, setting up the nursery, planning showers and chatting about all the joy this little girl will bring to our lives. Our favorite activity is watching tv while my hand is pressed tight to her belly waiting for a tiny kick from the little girl. 

Cutest Preggo Girl you will ever see! 

One of our Core got married!!!! It was the most beautiful wedding and day imaginable! And not because Mrs. Lobdell has a wonderful eye for decor and is stunningly gorgeous but because of the beauty of the love shared between her and Mitch. It was such a blessing to stand up there and listen to their sweet words and promises to each other. Congrats Mitch and Gabrielle! Two down, two to go! 

The beautiful bride with her Core. 

Because of our obsession with running and California, Mekenzie and I decided to sign up for the Malibu Half-Marathon! We could not be more excited to run this beautiful race together. It’s on November 11th which is close to both of our birthdays so we are using that as our excuse to take a little vaca with a long run in the middle. Running is my passion and I’m thrilled to be doing this race beside one of my best friends. 

Framtasic is one of Mekenzie talents. She made this! Can't wait to be there! 

Gaby’s wedding provided the Core Four with many opportunities to spend some much needed time together. With all of us being spread out across the country (well, mostly the state- Kenz being in Kansas forces me to say country!) we do not get these moments often. So when they arise we soak up every possible moment. One of my favorite times in the last couple months was the day before Gabrielle’s bridal shower. The four of us went on a run/walk around Wash Park in Denver. It was beautiful! We talked wedding details, life, and hardships of growing up. Makes my heart ache with joy just thinking about these precious friend moments. Followed by our walk was, of course, a trip to Starbucks where Gaby introduced me to my new fav drink- a triple tall americano with one pump of coconut. Life changing good! It wouldn’t be a Core Four morning without coffee :) We brought our drinks home and Lo made us some incredible protein pancakes and eggs for breakfast. It was a simple, yet unforgettable morning with my girls. One that is locked away in my memory forever and I will cling to until our Kenz can come be with us again. I treasure the friendship I have with these ladies so much. It is a uniquely wonderful, out of the ordinary friendship that cannot be matched, duplicated or replaced. 

Making breakfast after our morning walk at Wash Park

Feel the love! 

Life is good. God is so good to me! As I reread these lines and relive these moments I realize how blessed I truly am. Praise the Lord for all of it.

Is it fall yet?

Mug Muffins!

      Do you ever wake up in the morning with a crazy craving for carbs? I've been trying to eliminate most gluten in my daily diet but there's just some days that I want to make a short stack of toast, throw some peanut butter on top and go to town.

     Gluten is a protein found in wheat, barley, rye, spelt, kamut, and oats. It is hidden in pizza, pasta, bread, wraps, rolls, and most processed foods. A lot of people are showing signs of intolerance to these foods and many people that are switching to a gluten-free diet are feeling more energetic and healthy.

     I think I have found the perfect substitute when your just dying to run to the donut shop, stop into Einstein bagels, or go all out and bake a couple dozen muffins.

TRY A MUG MUFFIN!

Mug muffins are a great way to get your "carb fix" without the gluten guilt. These muffins are also a great breakfast option for someone who only has time to grab something quick as they're running out the door. This breakfast will leave you feeling full longer and compliment a peice of fruit nicely for a well balance breakfast.They are full of fiber and you can add almost any nut or frozen fruit that fits your fancy!

So they look a little crazy.... Try and dress them up with freshly sliced berries and powdered sugar to serve!

I'm loving my new monogrammed mug from my bride babe. 

Here are a few Mug Muffins recipies to get you started. As you get more comfortable, dont be afraid to throw a little of this and a dash of that to find your favorite flavors.

Walnut Skinny Muffin
1/4 cup ground flax
1 tsp. baking powder
2 tsp. cinnamon
1 tsp. coconut oil
1 egg
1 packet steviva
2 tbsp. walnuts, chopped

Blueberry Skinny Muffin
1/4 cup ground flax
1 tsp. baking powder
2 tsp. cinnamon
1 tsp. coconut oil
1 egg
1 packet steviva
2 tbsp. blueberries

Lemon Chia Muffin
1/4 cup ground flax
1 tsp. baking powder
2 tsp. Chia powder
1 tsp. Barlean's Omega Swirl Lemon Zest
1 egg
1 packets steviva

Directions:
1) Spray your mug so your ingredients don't stick
2) Mix all ingredients together in the coffee mug
3) Microwave for 50 seconds and enjoy

Tasty Tip: a little peanut butter spread on top NEVER hurts.

Enjoy!

Back to school!....OH WAIT!

      It  was back to school week for most and for the first time graduation has officially sunk in. Every year around this time was always so exciting. At the end of summer  my mom would plan a  girls weekend to  go shopping for new "back to school outfits." I usually had a friend along and the weekend was all about eating out, staying at a hotel, and mapping out our daily shopping plan of action.  I always loved getting back into a routine and having a fresh new year ahead.

      I'm all grown up now I guess. I just recently started a "big girl" job working in HR for an apparel company in Kansas City that partners with Nike and Hurley to make  logo apparel and caps for college bookstores, line coaches, title boxing, and others. It's a really great job and I'm SUPER grateful to even have a job in this crazy market. The struggle has been trying to figure out how to balance life outside of my 8-5 job commitment. Its tougher than I expected and takes some extra thought to plan healthy meals, get my workouts in, and see friends during the week.

A little peek at my work! Such a fun and stimulating work atmosphere!

     At the beginning of the school year, I always enjoyed trying something new that would be a challenge for the year. Last year it was kickboxing. With all of this crazy transition in my life I decided to celebrate the new year a little early and came up with a list of 'new year' resolutions and goals. I thought now would  be a really great time to do my detox which I love to do every 6 months. Its such a challenge to commit your body to something like that for a week. It feels great getting rid of the toxins you take in every day and know you are setting the stage for a more healthy and balanced self. Medical detoxes are the way to go! Putting nutrients back into your system while getting rid of all the other garbage is really important in a detox. This time I went with the "Core Benefit Medical Detox" and loved it. This detox was a mixture of medical protein shakes, nutrient rich pills, and a vegetarian diet. I made vegetarian jambalaya, veggie chili, veggie stuffed peppers, lots of chia and berry oatmeal breakfasts and rice cakes with peanut butter and strawbabes! 

      Another goal for the 'new year' was  to participate in a destination race. Where better to race then Malibu in November? On November 9th Erin and I will be meeting up in California for the race weekend. I'm beyond excited for this race, the temperature, the scenary, the terrain, the course map, the vacation! Since I've done a few races before, I'm hoping to really work on improving my time which means a little bit more intensity in my training plan. I hope to couple my running workouts with strength training, cross-fit, tempo runs, and hill repeats. I also decided to calculate my body fat index pre-training and post race just to see how my body reacts to the training I'm doing and be more knowledgeable about racing. Ill keep you posted along the way! 

Better Check it out! 
Malibu International Full & Half Marathon 2012 - HOME  



      So there it is. Some may call it post grad depression and some may call it a really great excuse to vacation in Malibu for the weekend....whatever it is its happening to me. College was the best, but its not the end of the world. My challenge for you in whatever transition you might be in whether it may be going back to school, starting a career, becoming a new mom, or anything else, set a couple goals for yourself for the year that will keep you stimulated in the mundane. Hopefully your goals will make you feel accomplished and alive and the end result will be something exciting to look forward to.