Posts Tagged ‘fitness’

Weight loss is on many minds most of the time, but with beach season.. and bathing suit season…. just around the corner it’s everywhere.

Here are my 3 favorite tips to remember when starting your weight loss adventure.

Eat Your Vegetables

So often I hear my clients say “I eat lots of vegetables. Tons.” Only to find their food journals show a very different situation. Often, vegetables are consumed at lunch and at dinner. And that’s it. But if you make sure you are eating at least one vegetable at each of your 5-6 meals, you can drastically change your health and your waistline. When building your meal or your snack start with vegetables. It should be the largest portion on your plate.

Bonus tip – Don’t forget the protein. Protein is essential for building muscle. And muscle burns fat! Be sure you are getting protein with each meal also.

Drink More Water

Again, people often think they are getting plenty of water, but the reality is that most people spend their lives dehydrated. Staying well hydrated is essential for proper body function. Keep water in your car, your bag, your desk, next to your bed and drink, drink, drink.

Bonus tip – Oolong tea has the ability to help boost metabolism and keep you well hydrated. It’s great warm or cold. Try adding a cup or so a day.

Sneak in Extra Exercise

You are going to the gym 4 – 5 days a week. You are eating healthy. You are drinking lots of water. You want to see bigger results. Perhaps you don’t have time to get to the gym as often as like. Try squeezing in bits of exercise through out your day. Do some squats while brushing your teeth. Take 3 minutes to do a few Burpee’s. Do some static lunges in the kitchen while cooking dinner. Find ways to work in some extra exercise and you will start seeing bigger results.

Bonus tip – I keep free weights under my coffee table. During those rare occasions I’m watching tv I can pull them out and do bicep curls, overhead extensions, shoulder presses… all from my couch.

A healthy body isn’t all about vanity. To live well, we must be well. 

Live Well!


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Yes, I’m on a quinoa kick. I had all this left over from making the Quinoa and Sweet Potato Cakes. So, what to do? Make Tabouleh!

For all you traditionalists out there, I know, I know. Tabouleh is made with Bulgar. And I am a traditionalist with some subjects too. Just not this one.

Quinoa Tabouleh

2 cups cooked quinoa
1 medium tomato, chopped
1/2 small onion, finely diced
1/2 cup parsley, chopped
1 lime juiced and zested
1/2 lemon, juiced
1/8 cup olive oil
1/2 teaspoon sea salt
1/4 teaspoon pepper

* I had a lime that needed using. 1/4 had been cut off for something else so I chose it for this recipe out of necessity. Use what you’ve got!

In a small bowl combine lime and zest, lemon, olive oil, salt and pepper. Whisk and set aside.

Combine all other ingredients. Toss and top with dressing. Allow to sit so flavors meld for some time.

You could really do anything you like with this. Add other veggies and seasonings. Cook the quinoa in vegetable or chicken stock to add flavor. Having something like this in the refrigerator is a great way to help encourage healthy eating. It makes a perfect snack. You know we should be eating 5-6 small meals a day, right? That isn’t always easy. We don’t have time to chop and cook mid morning or afternoon. Make things like this ahead of time and be READY. This offers protein and nutrients in the quinoa, healthy fats in the oil, health benefits in the parsley and veggies. Pair it with lean meat or hard boiled eggs and cucumber slices or other fresh veggies and you have a great lunch or dinner.

Oh, and it’s super frugal!

Let me know what you think!

Live Well!

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Don’t have time to meet with a trainer? Is the cost too much for you to swing right now?

I have an option!personal training

I currently have openings for Long Distance Training.

What is Long Distance Training?

LDT is a way for you get most of the benefits of a trainer, wellness coach and nutrition counselor without meeting face to face multiple times per week. All of our training is done via email, phone, text, facebook and/or Skype!

How does it work?

After a very in-depth conversation regarding your current habits, likes and dislikes, goals, abilities, resources and much more, I am able to put together an in-depth, personalized plan. It is then followed up with regular guidance and encouragement, healthy recipes and workouts designed for your goals. You get unlimited questions answered, a wealth of knowledge at your finger tips and a constant reminder of your goals and help achieving them.

You get to choose your favorite form of contact, how and when we meet, when to read over your plan and when and where you workout. And you always have the information to refer back to!

How much does it cost?

Currently, I am offering unlimited coaching for just $60 per month! That includes regular friendly reminders to stay on track.

If you are ready to get started or have further questions email me at WholeLivingWithStephanie@gmail.com

Take control of your life and health today!

Live Well!

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Whoa! I’m on a roll this week.

This is my new favorite smoothie creation. So good. I was getting board of the usual, as I often do. And I had some sunflower seeds that had been in the pantry for quite some time that needed using. This is what I came up with.

Coconut Nut Smoothie

1/3 banana (I freeze the rest)
3 large chunks pineapple
1 handful organic unsweetened coconut
1 handful unsalted sunflower seeds
2 hands full spinach
1 c coconut milk
1 scoop vanilla protein powder

Combine and blend!

It’s nutty with a hint of coconut and not too sweet. The nuts can leave small bits if not processed well. I don’t mind it, but you could soak the nuts in water for a few hours or overnight to eliminate that. Use the water for cooking pasta or watering plants. My dogs love it.

Live Well!





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The idea of sports drinks is pretty simple –

Replace lost electrolytes and re-hydrate after exercise and provide a good balance of carbohydrates and electrolytes to maintain extended physical activity.

Carbohydrates actually allow water to be absorbed more easily and quickly than plain water. Most researchers agree that this ratio is 6% for optimal absorption. Gatorade, the worlds leading sports drink maker gives this ratio –

14 grams Carbohydrates
110 mg Sodium
30 mg Potassium
52 Calories

Many sports drinks however, are full of High Fructose Corn Syrup. Ew.
FYI – Gatorade does NOT contain HFCS

Making your own sports drink can help eliminate HFCS and preservatives and save you money.

Basic Sports Drink

5 T Sugar
1/3t Light Salt or “half salt” a salt substitute containing Potassium like Mortons Lite
1 Liter Water
*This is often flavored with dry Koolaid mixes. These are full of dyes and are not whole foods!

I like this one better…..

All Natural Sports Drink

1t Organic Raw Apple Cider Vinegar
1t Local Honey
1 Pinch of Salt
8 Ounces Water

Mix the honey with the vinegar first to dissolve. Then mix the rest of the ingredients.

You can flavor your drink with real juice. Not the bottles of stuff they call “juice” but real, fresh, nothing added fruit juices. I like lemon, orange or pomegranate.

What is your favorite sports drink flavor?

Live Well!

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Chicken, turkey burgers, steak…. bacon.protein,

It’s addicting. It’s comforting. It has been drilled into us that meat is simply a must. We have also been convinced that without it we will never get enough protein to sustain us. Having spent quite a bit of time in the world of body building where chicken and protein shakes abound, I know just how convinced so many are of this.

Although I’m not strictly vegetarian, nor thoroughly convinced that eating meat is a death warrant, I do eat little of it. In comparison to many. And I do enjoy it when I do!

There is much contradiction in the world of “to eat meat or not to eat meat”.

Many of the worlds most prolific minds have been vegetarians. Albert Einstein, Albert Schweitzer, Leonardo Da Vinci, Abraham Lincoln, Benjamin Franklin, Charles Darwin, Diogenes, Nikola Tesla, Plato, Socrates, Thomas Edison, Aristotle and Thoreau. Even body builders like Bill Pearl (4 time Mr. Universe!), Jim Morris (Mr. America), and Billy Simmonds. And athletes like Carl Lewis, Joe Namath, Chris Evert, Fiona Oakes and Robert Parish. Even heavyweight arm wrestler Rob Bigwood and strongman Joni Purmonen are vegetarians.

There is also much research that shows diets that include meat, such as Paleo, have many benefits and are completely “healthy”. I mean come on, how many of you have grandparents that lived into ripe old age and ate meat everyday?

I am not going to argue whether you should or should not eat meat here. What I am going to say is that you CAN get plenty of protein in vegetables. And that the majority of your diet should come from vegetables and fruits!

Here is the protein content of many wonderful vegetables –protein in vegetables

  • Alfalfa sprouts – 1.32 grams in 1 cup
  • Amaranth leaves – 2.79g in 1 cup
  • Artichoke – 3.47g in 1 medium
  • Asparagus – 2.16g in 1/2 c
  • Bamboo shoots – 1.84g in 1c
  • Beets – 1.43g in 1/2c
  • Bok Choy – 2.65g in 1c
  • Broccoli – 4g in 1/2c
  • Brussel Sprouts – 3.98g in 1c
  • Butternut squash – 1.84g in 1c
  • Cabbage – .95g in 1/2c
  • Carrots – .59g in 1/2c
  • Cauliflower – 1.14g in 1/2c
  • Celeriac – 1.49g in 1c
  • Celery – 1.25g in 1c
  • Corn – 4.02g in 1 ear
  • Cucumber – .34g in 1/2c
  • Eggplant – .82g in 1c
  • Fennel – 1.08g in 1c
  • French beans – 12.48g in 1c
  • Green pepper – .64g in 1 small
  • Kale – 2.47g in 1c
  • Lima beans – 14.66g in 1c
  • Mushroom – 1.08g in 1/2c
  • Okra – 3g in 1c
  • Onion – .82g in 1 small
  • Parsnip – 2.06g in 1c
  • Peas – 8.58g in 1c
  • Potatoes – 4.33g in 1 medium
  • Pumpkin – 1.76g in 1c
  • Radish – .39g in 1/2c
  • Soybeans – 29g in 1c
  • Spinach – 5g in 1c
  • Spirulina (seaweed) – 64.37g in 1c !!!!
  • Spaghetti squash – 1.02g in 1c
  • Summer squash (+zucchini) – 1.87g in 1c
  • Sweet potato – 2.29g in 1 medium
  • Swiss Chard – 3.29g in 1c
  • Turnip – 1.11g in 1c

I know what you are thinking….. that’s not very much.

But look at it this way, you ARE getting protein every time you eat them. Even fruits contain protein. And many are not even considering these as sources when trying to determine ratios. I didn’t even get into nuts, seeds and beans.

And check out the heavy hitters in red!

The average person requires between one-third (0.33) and one-half (0.50) of a gram of protein per day for each pound of body weight.

150 pounds x 0.33g = 49.5g per day
150 pounds x 0.50g = 75g per day

200 x 0.33 = 66g per day
200 x 0.50 = 100g per day

When trying to lose weight, increase muscle mass, are extremely active, pregnant, recovering from surgery or when suffering from severe illness such as cancer these ratios tend to increase to 0.65g to 0.80g.

Check out this article about the protein myth on bodybuilding.com

Why does all this matter?

Because many people are consuming vast amounts of animal protein simply because they have been told that they need to! They believe that in order to lose weight, stay healthy and put on muscle they need MORE. But that isn’t the whole truth.

Also, because there are proven negative effects to too much protein intake. And we can only digest 25-30 grams of protein per meal. So if you are packing on the protein thinking you are doing better, you are wasting your time and money. And potentially your health.

Protein is an essential part of our diet that is vital to proper body function and good health! However, it is often very misunderstood. Be sure you are getting enough. And if you have questions seek help.

Live Well!

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This my latest salad creation. It is light, simple, refreshing and super easy to make. I think you are going to love it!

Strawberry Coconut Salad

1 1/2 c mixed greens
4 strawberries, quartered
2-3T sliced almonds
1-2T shredded unsweetened coconut

For the dressing –

Juice and zest from half an orange
Juice and zest from half a lime
1t honey
pinch of salt and pepper
1/4c olive oil (more if the orange and lime give a lot of juice)

*You want 1 part acid to 3 parts oil for the a perfect dressing

Mix everything but the olive oil in a bowl until honey is dissolved. Whisk in oil.

What’s your favorite salad of the moment?

Live Well!

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