Soda for thought

Sorry for the hiatis. I'm back! And I don't even know where to start! When I take time away from the blog it can get a little overwhelming. yes? So, we will just start with the most recent events :)

 It as been such a beautiful day! We spent most of the night hanging out outside!  Maybe I am starting to actually enjoy the fall weather..

Today I received an email asking my thoughts on soda. I figure it would make a good informative post.
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Lets just say, I used to be a carbonation queen! In high school there was rarely a day I went without a sprite for breakfast (Yes, breakfast!)  and a 55 oz of Dr. Pepper along with my Wendys 5 piece chicken nuggets for lunch..
Although, I was very active in high school as a member of the drill team and dance company, dancing 3-6 hours everyday. I was weaksauce.
I will proudly admit it. I hated running because it was just plain hard. (Would you ever guess that?) I literally would hide behind bushes with my friend (Hi Lauren!)  and watch my teammates lap me.. (that is until my coach figured out our genius plan.)--. (Hi, Jamie!!) But I hid because I could not run without gasping for air or without stopping for a long period time.. and I was a lazy high school student. Do I blame it on just soda? No, I don't-- I blame it on poor nutrition and that soda was big a part of it.
It wasn't until I graduated that I actually took the  switch to Diet Coke.. I could NOT get through my day without it and I would frequently stop at McDonalds to get my fix., even at 7 am on my way to work.
I was addicted.
I later got a job as a dental assitant and learned the negative effects that soda takes on your teeth and the amount of sugar that is contained in that small can of sweet nectar. REAL sugar and/or Artificial.

*Some sodas can contain up to a 1/2 CUP of pure sugar in a 12 oz CAN! Check out this sugar stack!
* High consumption of sugary soda breaks down enamel of your teeth causing cavities

As I entered my nutrition class in my first year of college, I learned more about the negative effects of carbonation, caffeine, aspartame and the toll it takes on the body.

*Just because its "diet" soda doesn't mean its a "healthier" choice.
* Soda is soda  and sugar is sugar. Artificial sugar or not.
Read more about other effects here.
(Side note*Do I actually think it leads to weight gain? No.. I actually know a lot of fit people that drink soda.. but I also know a lot of people that are overweight that drink it. I think it is just individualistic and mostly depends on the nutrition of that person.)

I cut back significantly! Cold turkey actually. I experienced withdrawl symptoms..

Headaches, fatigue, and of course had to deal with  peer pressure.

Quitting wasn't easy. But after a week I just felt better. No bloating, no caffiene crash, no addicting need to get my "fix".
 After a month, I didn't even crave it. In fact, I saved alot of mulah...
I didn't have any carbonation for a whole year!!! Then I had a diet coke on a road trip and took a sip and actually had to cough like a smoker.... the carbonation was so bubbly I could only handle a few swigs and called it good!
Now, I just choose to not drink it. I do however will have a drink here or there.--(late night road trips, football games, etc.)  But rarely do I drink the whole thing (just because I can't).  But just enough to stay awake ;) I'm a little sensitve to caffeine now...

Now, I know alot of people who enjoy their diet coke and that is just fine. Its really your own choice. I used to drink it and it was dang good when I did. I would recommend not drinking it for a month and see how you feel.
Maybe you've done that already. Cool. No difference? I don't know, I'll just leave that up to you.
Not drinking soda is just a conclusion I came to for me.
I'll just stick to my shakes..

I added a little something to my post workout shake...

Freeze dried fruit!!!

I usually give these to the babes for snacks and they didn't finish this bag so I decided to dump it in my shake and it was SO good!! 

Time to get some stuff ready for my race this weekend! I'm off for the night! 

Catch ya in the morning!

Q. Whats your favorite soda beverage of choice?

I like root beer. It has to be homemade root beer.. That is something I can never pass up. Also, Root beer flavor ice cream? Yes please. 

Labor Day

Happy Labor day!! I hope you all had a relaxing labor free day!

First off I have a confession...

I wear white after labor day..

phew.. glad I got that off my chest!

We started off the day with some egg scrambles and then it was off to the gym!

Workout

Brent and I both woke up early today to get our workouts in.
I completed a this super set workout along with a Body Combat class--which I haven't gone to in awhile.

Dinner

Last nights dinner can not go unmentioned..
I chopped up lots of veggies!

Sweet potatoes..

Zucchini...

And yellow squash...

Saute'd them in 2 tbs of olive oil. I added the sweet potatoes first and let them cook a little longer before adding the squash and zucchini.

For about 15 minutes. --Stir frequently!

I also chopped up some sweet potato fries for future meals! (one of my making healthy easy tips!)

I tossed a simple romaine lettuce salad with purple onion, cucumber and tomato drizzled with balsamic vinaigrette.

The steaming hot veggies--Done!! -- The steam kept fogging up my camera lens!

We grilled some salmon in tinfoil for 20 minutes and topped it off with some peach-kiwi salsa!! It added the perfect sweetness to the Alaskan Salmon! 

And to top of the meal with grilled corn on the cob! Can you believe this is the first cob I've had ALL summer! Yes.. I realize I have some major making up to do! It was SO good!! 

I baked the sweet potato fries and put them in a airtight container and popped it in the fridge for future meals! After I snagged one or two ;)

After a long day of running errands with the fam we are tired and I'm pretty sure its time to settle down for the night and watch some Bachelor Pad!--No worries, Brent is just as addicted to it as I am! Ha! Reality TV at its finest. 

Have a good night!

You might like:

• Ab workouts! -- no crunches!
• Breakfast tomorrow?
• Interval workouts explained

Last nights dinner is mentionable

{Making a Healthy Plan}

Happy Sunday!! Today has been nothing but relaxing! We rolled out of bed at about 8:30am! (Thank you T & B) I was more then ready for breakfast. I saw that Janetha made waffles earlier this week and decided that was how I would start my Sunday!! She and I followed this recipe, I added a scoop of Vanilla Protein powder and an additional splash of milk to make it a good consistency. Also, I was fresh out of blueberries.  I also just threw all the ingredients into a blender because it's just the laziness in me on a Sunday morning :)

I topped it with a few frozen raspberries and agave nectar, smashing and spreading those raspberries around post pic. 

These waffles are delicious! and low carb, high in protein with a good amount of fiber for some staying power!  The main ingredient is Coconut flour and I must say it is my favorite flour lately to bake with! 

X2 

The babies even enjoyed them! I think T ate a whole waffle himself!! 

side note: I just topped theirs with organic jelly since babes aren't supposed to have honey.

This afternoon I wasn't really wanting anything to big because I had a big dinner in mind for later. So I decided on a quick and simple protein shake to tide me over till then.

In the mix:

1.5 C. unsweetened vanilla almond milk

5-6 ice cubes

1 tbs Chia Seeds

1 tbs Ground Flax 

1 Scoop Vanilla Protein

Cinnamon

pinch of gaur/xanthan gum

2 handfuls of spinach.

Now its almost time to make dinner! I have salmon on the menu!! 

{Lets get healthy the smart way}

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We all mean to be healthy right? Its not like we are purposefully eating crap because we want to feel like shiz the next day.  And your not avoiding the gym because you "just don't have time." 

So why is going to the gym and planning to eat healthy so dang hard sometimes? 

Well, it just is. Especially at first, when your body is used to eating chemically, processed foods you begin to crave them and they seem as the only option at that time. Not only isn't it convenient but its just what you have at the time and your in a hurry. 

Stuff comes up and because you pressed snooze this morning with the promise to yourself you would hit the gym in the PM. But now you have that something else you need to do or your just plain tired already from the day and just give up and decide that watching the latest episode of Jersey shore sounds better. 

We have all been there!

 Making the commitment is the first step but following through with the will and dedication is the tough stuff.

Here are some tips to help you out!!

1.  Make a plan!, write down several goals on a post it and stick them on your mirror in your bathroom or even on your refrigerator door! (somewhere where you will always see them.) 

2. Start small. You can't expect on your first day of working out (if it's been a while) to be able to just go bust out 5 miles.  Start with some strength training! Then go for a walk/run or jump on the elliptical for twenty minutes. Go at your own pace.

3. Reward yourself- Once you reach one of those goals, take that post it off and get yourself a treat for accomplishing something so great! Like a new workout top, earrings or running shoes! 

4. Make your workout an appointment! Schedule it in your day SOMEWHERE, anywhere really. Treat it as a Dr. appointment.

5. Make it fun- Make sure your workout is fun for you enjoy! Go to a class or make a date with a friend! 

6. Prepare meals with leftovers in mind- Grill extra chicken, boil eggs, bake sweet potatoes and steam some veggies to keep in your fridge at all times along with fresh fruit and veggies for quick snacks. That way you always have something right then and don't have to turn to those "convenient processed crap".

6. Take it one step at a time- You can't expect a quick change or fast results. Losing 10 lbs overnight is not reality. Be patient and try not to become frustrated it will take time. One week to make a habit. One month to turn it into a lifestyle. 

Q. Whats your new goal? 

Q. What is something that helps inspire you to reach your fitness goal? 

Peach-Kiwi Salsa

This weekend it is apparent that college football has begun. 
I always know when every Saturday Brents phone goes crazy with updates from every game going on.. (There's an app for that!) And or he is streaming a game from the computer, and watching another one on the T.V.
We also got to go to the University of Utah game.

We won!! 
I don't drink soda hardly ever.. but this second half was a snoozer

 and I literally was fighting to stay awake.. caffeine please.. I was fine after a little D.C. but it didn't get much more exciting... no TD.. = little dancing time.
At least we won, and I got an awesome protein shake cup;)

Last night I finally got to get a little girl time in with one of my besties. Shopping is exactly what I needed.
I pretty much decided I wanted this bed

and this outfit from anthropoligie.

why oh why, does money not grow on trees?


Workout:

This morning started with a fun Body Pump Class, and a 6 mile run. I have the RR relay this next weekend and honestly haven't even looked at my legs! I think its best not to.. haha! Just push me out of the van and I'll start running as long as I can have one of these when I get done..

Can you bring a blender in a van? 

Later, Brent and I decided to take advantage of the perfect weather today (81 degrees in UT!) and head up to the mountains! We went for our first family hike this year!!

Have you ever hiked with a wiggly happy baby on your back? I was DRIPPING sweat! It was tough!!  But hearing her little giggles in my ear kept me going a little farther!


I held B on my back

and Brent had T.

Back home for football, one thing was necessary.. Chips and Salsa.

Peach-Kiwi Salsa!

{Peach-Kiwi Salsa}

Prep time: 10 minutes
Makes about 2 cups
Serves:  two or more hungry football watchers for one quarter


Ingredients:

• 3 kiwis diced
• 1 peach diced
• 1/4 C. Purple onion diced
• 1/2 Avocado
• 1/8 C. chopped lemon balm
• 2 tbs lime juice
• Salt and pepper to taste

Directions

1. Cut/dice kiwi, peach, onion, avocado and lemon balm

2. Mix well, till all combined and Serve!! If you like a thinner salsa (not so chunky) you can use a food processor to mix it up.. But I like it chunky ;)

This was so good!! If you make one thing this peach season.. this should be it!

Now it's time to lay back and watch the game..

Q. Which college football team do you root for?

Q. Which game day food is a necessity EVERY game day?

Zucchini Fries

I have collected a boatload of zucchini.. hence this, this and now these.
These would make a perfect side dish, for any meal really. Do they taste like french fries? No, not really.. but they are a whole lot healthier and I'm good with that.

{Zucchini Fries}

Prep time: 5 minutes
** Needs to soak overnight! Plan ahead.
Yields: Well, that is just going to depend on the size of your zucchini
Cook time:10-12 minutes


Ingredients

• 2 Zucchinis or 1 jumbo massive one.
• 3 egg whites
• 1 cup almond meal
• Sea salt to taste

Directions

Cut your Zucchini into fry shapes by slicing then dicing like so.

Jumbo size**

Crack egg whites into a large pan. (that will probably work better then my crammed bowl)


Cover and refridgerate them for 4-5 hours or overnight..

Remove zuchinni from egg mix and roll in Almond meal till evenly covered, sprinkle with sea salt

Place on a hot skillet turning frequently for about 10-12 minutes.

Let cool slightly and ENJOY!

Q. Any fun plans this loooong weekend? 

We are still debating! But for tonight we are headed here

Q. What is your favorite place to get fries?

Besides my kitchen... sweet potato fries, rutabaga or parsnip and now zucchini. I really do like arby's curly fries!! Hello.. ?! They are curly and delicious.

SEPTEMBER

September? Say what?!!
I am not ready for summer to be over. Brent always says I belong in Cali or Arizona when its summer all year round! I completely agree.

I can't even believe how fast August went by!!! It was a busy month for sure!
Lets do a quick recap of some August favorites!

{Recipes}

Salmon Cakes
Lemon Balm Tuna

Banana pancake Casserole

Chocolate-Coconut Shake
Vanilla-Almond Granola

Zucchini Bread
Apple Butter Granola
Zucchini Spritzer Mahi Mahi



{Events}

Epic cache-teton relay

Bear lake brawl-->My first triathlon!


What to look forward to in September..

#1

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duh.

Utah football, I married the #1 fan. AND the first game is tonight!!!

#2

Pumpkin.. double duh.

As in pumpkin cookies, pumpkin protein shakes, and pumpkin oats!


#3

Fall leaves!
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That is the one of things I completely admire about utah! The colors of the mountains never disapoint in the fall..






Perfect running weather.. ALL day long!! You can go for a run without having to worry about the sun beating 


You down!  


#4

RED ROCK RELAY

Yes, I have one more relay this summer! With a group of girls that I completely admire! I can't wait!


This morning when my alarm went off I immediently hit snooze.. then without fail it went off again. Brent asked if I was going and I just said no, thinking in my head I sleep > run.. Then I laid there.. negotiating with myself, trying to fall back asleep.... and guess what.. the alarm went off again.. I couldn't deny it.. besides it was to far out of my reach so I had to get out of bed to turn it off anyway. I grabbed my clothes that I laid out last night and hit the pavement. As I stepped outside I felt the first chill of fall! As I started running I was thinking I should of been wearing a jacket ! Must be September, it was a little chilly! Another sign that fall is coming...

It was 5:45am.. No sign of the sun yet. The dark and dreary days are coming!

I was so happy that I got up and got going, although it wasn't the 5 miles I intended on the night before but I got a good four.

And I got to catch the sunrise!

Sure, bring on the fall... 

Q. If you could pick one season ALL year long what would pick?

Q. Whats your favorite thing about the FALL months?