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Saturday, May 12, 2012

Carmelized Cauliflower

This recipe was inspred by a dish my friend Linda and I had at Communal in provo. It was simple and delicious. We both loved it. Here's my knock off version for you to enjoy.

Saute'd Carmelized Cauliflower

1 head Cauliflower - cut into bite sized pieces
1/2 Lg. sweet (vidalia) Onion - finely chopped
2 Lg. Cloves Garlic - minced
1/2 - 3/4 Cup Chicken Stock - use as needed
Grapeseed oil
golden raisens (1/4 cup)
(optional) 1 pad butter

1. in a saute' pan - coat the bottom of your pan in a thin skimming of oil. Add your onions and let them heat through on med. heat.

2. Once translucent add in your cauliflower and just enough Ch. Stock to steam. mince your garlic and add in. As toss in your butter, if you are going to use any. cover pan with a lid to steam your cauliflower.

3. When florets are fork tender - remove and serve warm.

This recipe is one that cooks low and give yourself about 25 minutes just for the cooking process.

My in-laws loved this and even my kids were asking for seconds. Super tasty!
I did not need salt for this recipe because the stock had some n it, but a fine white pepper is a nice addition.

Thursday, May 10, 2012

Mommy's Curse

Yes, it's embarrassing, but reality. We've had children ladies, and that means we need a little help holding it in sometimes. Whether were laughing too hard, sneezing, or jumping, occasionally we find ourselves with a little 'situation.'

So I have been on the hunt to find some solutions...and sometimes the best one's are the oldest ones...yes I'm talking about Kegel exercises. Ok it's a little crazy to have this on a health and fitness blog...but hey, we all know why it's here, can you say double unders?

So I found this amazing article...and discovered - I've been doing them wrong, and thought - well maybe you are too. So here is a little tid bit to help you with your "other exercises".

This is just a few blurbs the full Article is here

Kegel exercises strengthen the pelvic floor muscles, which support the uterus, bladder and bowel. You can do Kegel exercises discreetly just about anytime, whether you're driving in your car, sitting at your desk or relaxing on the couch. You can even do Kegel exercises when you're pregnant. Start by understanding what Kegel exercises can do for you — then follow step-by-step instructions for contracting and relaxing your pelvic floor muscles.

  • Perfect your technique. Once you've identified your pelvic floor muscles, empty your bladder and sit or lie down. Contract your pelvic floor muscles, hold the contraction for five seconds, then relax for five seconds. Try it four or five times in a row. Work up to keeping the muscles contracted for 10 seconds at a time, relaxing for 10 seconds between contractions.
  • Maintain your focus. For best results, focus on tightening only your pelvic floor muscles. Be careful not to flex the muscles in your abdomen, thighs or buttocks. Avoid holding your breath. Instead, breathe freely during the exercises.
  • Repeat three times a day. Aim for at least three sets of 10 repetitions a day. You might make a practice of fitting in a set every time you do a routine task, such as checking email, commuting to work, preparing meals or watching TV.
  • Wednesday, May 9, 2012

    new research shows not all calories are created equal

    I have long had this fight discussion with my brother; Calories out, Calories in....does it work?

    He is a medical student, who spends countless hours (and now) years of his life listening to other medical professionals tell him, losing weight is all simple math.

    Well I tested it, I ate 1 meal a day for several weeks. It was a simple meal of taco soup. I made it at home and it had (roughly) 600 calories for the size of bowl I ate daily. With little exception, I ate this meal everyday far a little over 2 weeks (I had one day I had a salad at my in laws house for Sunday dinner). I didn't eat anything else. It was a pretty easy lifestyle - 1 bowl at dinner.

    At the beginning of the 2.3 weeks I weighed 178, at the end of the 2 weeks I weighed 176.5.

    Did I lose weight, you betcha...but not a lot.

    I got mad, really mad. So I put myself on a strict, count your calories, weigh your food diet (Live The Life)  I started at 178lbs (yup I gained it back after only 4 days off dieting...and no I didn't run out and binge, I ate like a normal person...3 normal meals a day...gained the weight back in 4 days.)

    On Live the Life
    First week - I ate 1422 calories a day, same meals all 7 days. lost 6 pounds.
    (Hmm, ate more calories and lost more weight, but didn't change my lifestyle/routine to burn more calories...wonder if it would work again?)

    Second week - ate 1438 cal/day - lost 4 pounds
    Third week - 1461 cal/day - lost 3 pounds....

    So I went from consuming 600 cal/day and losing roughly a pound a week to averaging 1420 ish cal/day and losing roughly 4 pounds a week. Why is that? Because not all calories are alike. Look at the chart here, do we really think our bodies react/store/burn all 3 of these foods exactly the same way...simply because they are the same calories? Of course not, just like we are learning not all fats are the same or all carbs...neither are all calories.
    yeah I could go on and on...what's the point?
    Easy, Calories in and Calories out is simplifying an equation that requires many more variables to solve.

    When you eat matters.
    How often you eat matters.

    But more than all that.... WHAT YOU EAT MATTERS MOST!!!!!

    There is a reason millions of Americans are struggling and frustrated with the tools they have to lose weight. For once, we need to stop counting calories and really understand what happens to food once it enters our bodies. Not all Calories are alike. Of course I love to simplify, that diet above worked for me. Total I lost 20 pounds in 7 weeks, but it came back as soon as I had had enough with weighing and measuring every little thing that went into my mouth. Stop dieting, focus on adding the good, the bad will go away. 51% raw, Water, Eat Regularly...these will naturally bring you away from obesity and into health....but I digress, this article is all about sugar...yup. I know I've talked about it before, but the reactions we have to sugar are body altering!! My favorite passage is this:

    There is an alternative theory, one that has also been around for decades but that the establishment has largely ignored. This theory implicates specific foods—refined sugars and grains—because of their effect on the hormone insulin, which regulates fat accumulation. If this hormonal-defect hypothesis is true, not all calories are created equal, as the conventional wisdom holds. And if it is true, the problem is not only controlling our impulses, but also changing the entire American food economy and rewriting our beliefs about what constitutes a healthy diet.

    Oddly, this nutrient-hormone-fat interaction is not particularly controversial. You can find it in medical textbooks as the explanation for why our fat cells get fat. But the anti-obesity establishment doesn’t take the next step: that fat fat cells lead to fat humans. In their eyes, yes, insulin regulates how much fat gets trapped in your fat cells, and the kinds of carbohydrates we eat today pretty much drive up your insulin levels. But, they conclude, while individual cells get fat that way, the reason an entire human gets fat has nothing to do with it. We’re just eating too much.
     Entire Article Here

    Lets just be real, check out the chart, calories out calories in is an illusion. We need to be filling ourselves with simple whole (REAL) foods and reducing our consumption of everything else. We need to exercise for a hundred of other reasons besides just getting thinner, and we need to stop focusing on the number on a scale and pay more attention to other numbers (blood pressure, blood sugar, etc.)

    And that is how you get fit...not skinny, fit - yes there is a difference.

    Tuesday, May 8, 2012

    fat vs' muscle

    Ever heard the old saying that “muscle weighs more than fat”? Not true! 5 lbs = 5 lbs.

    However, 5 lbs of muscle takes up less space than 5 lbs of fat, it’s more lean and allows your body to burn more calories all day long. Not mention, fat is saggy, and bulgy and jiggles around. Muscle is dense, sleek, and firm....Which words would you like to use to describe your body?

    So, get rid of that fear of “I don’t want to get big” from lifting weights. It’s very difficult to (naturally) put on a lot of mass for anyone. Get focused, shrink those fat cells, and firm up that muscle and see the new and completely re-shaped you!

    Monday, May 7, 2012

    fat man

    I'm sorry, we've been so busy trying to get the gym's gonna be hard to get on here with recipes like usual, but here is a little inspiration with my new favorite series "Killing the Fat Man"