Workouts: hardcore thigh-thinners

With my ankle still healing, I haven't been able to do my usual leg-toning exercises. After trying out a few different exercises that don't involve being on my feet, I came to find a particularly challenging one that I've come to love- the Kneeling Roundhouse Kick. With only a few reps, you'll start to feel that awesome burn that indicates that your muscles are being worked! This exercise is part of a power circuit routine from SHAPE.com that includes nine other great thigh-thinning exercises. I couldn't try out the vast majority of them due to my injury, but for all of you that are well and able, throw on your workout gear and give them a go!

To see the Kneeling Roundhouse Kick exercise (as well as the nine others), click the link here, and get ready to put those thighs to work!

Garlic: why to embrace it

It's common for people to grow self-conscious after eating a garlic-laden anything, but I'm about to tell you something that will make that seem oh so unimportant. Garlic not only promotes healthy blood-flow to the heart, but it also fights off infection and bacteria (keeping you from catching a cold) and speeds up your metabolism.

I sprinkle garlic powder onto virtually any dish I can (like I did on my 'bello burger- check the post out here), but the best way to take in your dose of garlic is by crushing or dicing up some up yourself while it's fresh. Then, let it sit for about 10 minutes before throwing it into your mix and putting it in the oven to bake. Why the wait? By doing so, you preserve about 70% of garlic's natural compounds as opposed to cooking it directly after being chopped (to find out more about this, click the link here).

Garlic adds a great punch of flavor to a wide array of dishes, whether you choose to include it in your next marinade, or by adding some to your vegetables, fish, bean dip, burger seasoning, or soup. With so many options to choose from, there's no reason not to incorporate garlic into your next meal!

And if it's your breath that's really holding you back, get over it and pop a tic-tac.

P.S. - my Pinterest URL has been changed from http://pinterest.com/intriguedbylean to http://pinterest.com/intriguedwtlean (in order to keep things more consistent). I'm constantly adding new pins, so check in regularly for a slew of healthy recipes, tips, workouts, and more!

Kale chips: the most simplistic of recipes

Kale sure gets a lot of hype... and for good reason. Did you know that this leafy green contains the highest amount of vitamin K (which is needed for calcium absorption and blood clotting) in comparison to all other green, leafy veggies? Also a great source of energy, kale is packed with iron to give you a boost when you're in need of a pick-me-up (just be sure to eat it with a food rich in vitamin C so that the iron can be absorbed).

Yes, kale does have a bitter taste when eaten raw, but there are plenty of ways to liven up this superfood. Kale makes a great addition to juices, smoothies, quesadillas, salads, soups, hummus, sautés, pasta dishes... I've even come across a recipe for a kale margarita! It's amazing how versatile this food is.

If you're lacking a juicer and aren't in the mood to prepare a full-on meal, another simple and delicious way to reap kale's benefits is by making kale chips. You could always buy them at your local health foods store, but making them yourself is FAR less expensive and takes very little effort. You can make your kale chips as sophisticated or basic as you'd like by adding various spices, lemon juice, pepper flakes, parmesan, or just by drizzling some olive oil over them and popping them into the oven. That's exactly what I did, and they were absolutely amazing!

All it took was pulling out a baking tray, covering it with some tin foil, spreading some washed kale over the sheet, and lightly coating them with olive oil. After the oven was heated to 225 (F), I popped them in for 35 minutes, and voila! Kale chips!

Workouts: killer 5-minute abs routine

On a Saturday morning not too long ago, I was in my kickboxing class practicing up on some moves during a freestyle round. In an attempt to work on a technique that I'd been having particular trouble with, I ended up rolling my ankle, thus forcing me into cardio-confinment until all is healed. Staying off my ankle has not been easy for me; even when I'm sick, I get antsy after laying low for more than a few days. 

Though minor, my injury has definitely been a major setback. On the bright side, the incident  motivated me to start exploring some exercises that I've yet to try out! With the time I would normally be using to do cardio, I've come to discover some great workouts that I've been adding into my weekly regimen. 

While searching through SHAPE.com yesterday, I came across a fitness video that I found to be especially helpful. Challenging and effective, fitness trainer Jessica Smith gives the rundown for a 5-minute abs routine that will have your core working like crazy. Not able to fit in much time at the gym today? If working out in a time-crunch (pun intended) and need to get in your abdominal work, give these moves a go! No equipment is required, so you can do them from the comfort of your own room. Talk about convenience! With no excuses to spare, go ahead and roll out the yoga mat and get ready to feel the burn!

I'm not able to put the video directly into the post, but you can find it by clicking the link here. 

Meatless Dinners: portobello burgers

Whoever said vegetarian dishes were reserved for meatless-Monday? After spending Saturday at the beach, my cousin and I were craving burgers for dinner. In need of some inspiration, we searched through some pins on my burgers board, eventually deciding to make our own version of SELF Magazine's 'Bello Burger. We also cooked up some carrot fries to complete our veggie take on the all-American classic.

Though the original burger recipe sounded delicious, we definitely strayed from it, having decided to sauté our mushroom caps in a bit of olive oil rather than grilling them, used Morning Star Spicy Black Bean Veggie Burgers for our meat substitute, and then topped them off with tomatoes, onions, and sautéed spinach. As for the carrot fries, we seasoned them with some ground black pepper, cayenne chili pepper, garlic, and tossed them in some olive oil. We took them out of the oven before they had gotten crispy (cooking really takes a toll on your rising-hunger), but they still tasted great regardless.

To make this meal gluten-free, simply swap out the Morning Star Spicy Black Bean Veggie Burger (which contains wheat) for a gluten-free patty such as Dr. Praeger's Gluten Free California Veggie Burger, or simply add in some additional veggies or mozzarella cheese (like SELF's recipe) to give your burger more substance. Monday is a long ways away, so if the craving for a 'bello burger strikes, don't burden yourself with the anticipation. This meal will taste just as good 6 days later for a second round.

Frozen bananas: your guilt-less indulgence

I've got to admit, for as much as I absolutely adore Pinterest and have it to thank for an insane number of amazing recipes and workouts that have inspired me, I also believe it's the devil. Let me tell you- going on the site shortly before going to bed is NEVER a good idea. This is due to the fact that for as much as you may try to avoid it, some picture of an insanely amazing and decadent-looking dessert is going to show up in your stream. This in turn will create a craving for something sugary that you most likely did not have previous to logging into the site, and when you're in the most relaxed state of mind you've been in all day, it's likely that the dessert you've just seen is going to take over your thoughts.

There are clearly only two solutions to this problem: either pass out immediately and avoid the problem entirely, or shut your craving up by satisfying it. Unfortunately for me, I'm never able to lay down and simply fall asleep immediately, therefore leaving me with option #2. Luckily for me though, the frozen banana craze had me feeling curious to try it out for myself, and my findings have matched the positive reviews that so many others have given: it does in fact taste like ice-cream. Unlike it's sugar-laden counterpart, this take on the treat has no fat, is all natural, and is packed with fiber, potassium, and vitamins C and B6! I also happen to be a huge peanut butter fan and absolutely love Better N' Peanut Butter (a peanut butter that has 85% less fat and 40% less calories than regular peanut butter). Since peanut butter and bananas go together like hot guys and Jeep Wranglers, when I'm feeling more for convenience than for an aesthetically pleasing dessert, I grab a banana out of the freezer and add a bit of peanut butter onto it. Take my word for it. It tastes amazing.

If you want to give this dessert a try and care to put more effort into it, you can mash the frozen banana up into a bowl (or a blender for a more even consistency) and add in other ingredients such as peanut butter, cocoa powder, blueberries- the list could go on. You could also make an "ice-cream" pop by dipping a frozen banana into some melted semi-sweet chocolate and rolling it in your topping(s) of choice. There are plenty of other methods for creating this healthy treat, such as this insanely good-looking peanut butter, chocolate, and banana fro-yo recipe from SELF Magazine. So next time a sugar-craving strikes, forget about the McFlurry and give this healthy dessert a whirl!

Escaping calories: simple ways to burn and avoid them

Why should burning calories be limited to the gym? Here are some simple ways to burn and avoid some calories outside of your workout:

Always take the stairs: Whether you're shopping at the mall, parked on the third floor of the parking structure, or making it back up to your apartment located on the fourth floor of your building, always choose to take the stairs over the elevator. Carrying in a load of groceries? Even better! These can double as weights, increasing the calorie burn!

Park further away from your destination: Rather than parking at the front of the grocery store or searching for the closest spot to the restaurant, park furtherest away to get a short walk in.

Share your dessert: Maybe not the most appealing of tips, but by sharing your dessert, you consume less calories while still satisfying your sweet tooth. 

Offer to help carry your friend's bags: Be it groceries, a backpack, or a duffle bag, ask your friend if you can help carry some of their things if they're looking weighed down, or even if they're not!

Eat breakfast: If you don't already, start eating breakfast every morning shortly after you wake up. This gets your metabolism running, has you consuming fewer calories over the course of the day, and amps up your body's leptin output (a hormone that suppresses appetite).

Drop the soda: Instead, whip up a concoction of fruit juice and soda water, or switch to other alternatives such as IZZE Esque (a low-calorie sparkling juice drink).

Take a walk after your meal (or even just pace around for a while): Instead of plopping down on the couch or heading straight for a nap, move around for a bit. In doing so, you will also help your body with the digestive process.

Don't be afraid to manipulate your order: When eating out, make adjustments to your meal (i.e. no salt, grilled instead of fried, sauces/dressings on the side) to up the healthiness of your dish.

•  I want to emphasize having your sauces and dressings put on the side, for this is where the majority of a dish's calories are packed into. Even a healthy salad can easily become a calorie-bomb due to its dressing. Rather than pouring the dressing/sauce on, dip your fork into it before each bite to greatly reduce calories and still get the flavor.

Cook your own meals: By cooking your own meals, you control what goes into it. This means you can healthify any dish of your liking by reducing the amount of salt or sugar the recipe calls for, and you can even incorporate some healthy substitutions that you won't even notice are there.

Go for almond milk: When making smoothies or whipping up a bowl of cereal, use some Silk Pure Almond Unsweetend milk (Vanilla or Original flavored), coming in at only 30 calories per serving.

Get active while relaxing: While watching TV, do some hip raises, and during commercial breaks, challenge yourself to hold a plank until your show comes back on (considering how long commercials can be, this would be something to work up to- push yourself to hold the position a bit longer with each go!).

Have a mini-dance party: In need of a study break? Instead of switching on the TV or looking up gifs of angry cats, why not crank up the music and dance around? Not only will you be burning some calories, but you'll also be releasing some of that pent-up energy and anxiety you may be experiencing, and waking yourself up after nearly passing out on your textbook. 

Eat on a smaller plate: When you use a bigger plate, you feel the need to fill it. Instead, opt for a smaller plate. This will give you the impression that you're eating more, keeping you from overloading your plate and consuming more than you should be.

Nix the sugar: Instead of using sugar to sweeten your coffee or tea (or anything else you would normally sweeten), go for stevia instead (all natural and 0 calories!).

Dilute your juice: Though juice is full of antioxidants, it's very high in sugar. To minimize your calorie intake, dilute half of your glass with water.

There are plenty of other ways to avoid and burn calories, all it takes is some creativity and motivation!

Crash dieting: why to avoid it like the plague

Yesterday in my communications class, my professor was talking to us about people who lack expertise in their respective fields, using a weight-loss program she was introduced to in demonstrating the concept. She told the class how a "nutritionist" had tried to sell her on a program that consisted of a 500-calorie a day diet, in addition to not exercising (considering one on a 500-calorie diet doesn't have the means to engage in rigorous physical activity). I found this to be quite laughable (I did in fact laugh out loud), and a clear example of someone not knowing anything about healthy weight-loss. There are many dangers that come with crash diets, and they are certainly not worth the resulting fast drop in pounds when considering the negative-effects that come with it.

Not only is crash dieting detrimental to one's health, but it will result in only short-term weight loss, with the pounds quickly coming back on after getting off of the diet and returning to normal eating patterns. This may prompt one to go back on the crash diet and in effect create a pattern of their weight going up and down with each switch of the cycle. By going on a crash diet, you will quickly come to feel the harmful effects that come with a calorie-deficiency, such as muscle breakdown, disruption in potassium, sodium and blood-sugar levels, and even heart failure. In restricting yourself calorically on such an extreme level, you are essentially taking out or greatly reducing the intake of major food groups from your diet, resulting in a lack of nutrients the body needs to function properly.

To achieve the body you want for the long run (and maintain it), slow and steady is truly the way to go. Rather than dieting (which essentially restricts yourself from eating the foods you love, leading to binging), eat your favorite meals and treats in moderation while maintaining a healthy diet overall; It's then not a diet, but a lifestyle choice. In my own experience, the more I practiced healthy behaviors, the more habitual they became. Once I began implementing healthier habits into my daily life, I continued to feel more motivated to take those habits to the next level, and now I simply enjoy the feelings associated with healthy eating and exercise over the feelings that come with indulging regularly in fattening and sugary foods and vegging around for hours at a time. No one said it would be easy, but believe me, the hard work put towards building a healthier lifestyle is well worth it!

For more information on the harms of crash dieting, check out this article here.

Posting update: when to check in

Since beginning the blog a week ago, I have been overwhelmed with support. I cannot thank you all enough for it! I've come to realize that I won't be able to continue posting every single day, so I've decided to post instead on Tuesdays, Thursdays, and Saturdays (typically by mid-afternoon or early evening). Continue to check in on those days for new tips and info! And if you find yourself in need of something to read up on the in between days, please check out my Pinterest account! Thanks again for the continued support and be sure to check in again on Tuesday!

Rad innovation: products to help you stay on track

For most people, sticking to a healthy diet and workout regimen can be tricky, and understandably may need outside help to stay on track. With the crazy amount of innovation out there today paired with new advances in technology, keeping up with your diet and workouts are easier now than ever before. Here are some products that I've come across that anyone looking to get (or stay) fit would love:

HAPIfork: a fork that alerts you when you are eating too fast to prevent you from overeating

SmartMix: a mixing bowl that electronically measures the ingredients you put into it by volume and weight, keeping your measurements exact to ensure no excess calories are added

Nike + FuelBand: tracks your time, calories, steps, and your NikeFuel (Nike's activity-based point system). The band allows you to set a goal and lets you know your progress toward achieving it through an LED light system

Aqua Zinger Flavored Water Maker: a great alternative to a sugary sports-drink, this water bottle lets you put your fruit of choice into the bottom of the bottle and then infuses it into the water, creating an all-natural flavored drink that's full of antioxidants

GEFU Spirelli Spiral Slicer: this device lets you turn raw vegetables into string-like pieces that you can cook up to create a low-carb and low-calerie alternative to spaghetti (I just received one of these as a holiday gift, can't wait to try it out!)

Jaybird Sportsband Stereo Bluetooth Headphone: headphones that sync to your ipod so that you can work out without having to worry about that pesky wire (also comes in earbud versions)

Ceramic Chick Egg White Separator: allows you to easily separate your egg whites from the yolk

Yonanas Ice Cream Treat Maker: a machine that turns frozen bananas and other frozen fruit into what tastes like ice cream! A completely guilt-less dessert packed with fiber, vitamins, minerals, and with no fat or cholesterol!

Wake Up, Work Out Alarm Clock: a dumbbell alarm clock that only shuts off after 30 bicep reps are completed. Motion sensors monitor how many reps you've done and if they are done correctly, so there is no cheating your way out of this workout!

Sportline HydraCoach: a water bottle that tracks the amount of water you should be consuming daily to stay hydrated, letting you know how much more water you must consume to reach your recommended intake and pushing you to drink more when you're lagging behind

Meal Measurement Plate: a plate-size food separator that makes preparing a portion-controlled meal simple, even including the type of food you should be putting into each column

As I come by more helpful gadgets, I'll be sure to share them with you!

Healthy meals on-the-go: avoiding airport food

I've never enjoyed eating at the airport. For the most part, the food courts are typically filled with fast-food chain restaurants, and the new eateries selling healthier foods tend to be very pricey. In times past, I would end up either spending far too much on my meals or would rummage around the general goods store in search of a healthy snack (such as almonds or a Kashi bar) to hold me over until I had arrived at my destination. It's a good thing that there are no restrictions on bringing in outside food like there are liquids, because yesterday before leaving for the airport I decided to pack my own healthy meal. Being in a time-crunch to make it to the airport, I ended up making myself a quinoa and avocado bowl, sprinkled with ground-garlic and pepper. Using the pre-cooked single serving quinoa bowls sold at Fresh and Easy (preparation only taking 30-seconds in the microwave) and mashing in a small avocado, this meal only took me a few minutes prepare. Not only is it packed with protein (quinoa being considered a super-food due to it being a complete protein), but it is also a good source of fiber that kept me feeling full through the long plane ride. Another plus: I didn't have to spend any money on marked-up airport food, and any college student out there can appreciate that!

"I'm too busy to work out": your excuses debunked

Since I'm flying out of town this weekend for my step-brother's wedding, I found this video only appropriate for today's post. The Tone It Up girls, Karena and Katrina, show us that there is never an excuse to not get your work out in, even on a travel day.

Check out their website by clicking the link here- it's packed with great workouts and nutrition tips!

Preparing your veggies: not all methods are created equal

Did you know that in order to gain the maximum amount of nutritional value from your veggies they have to be cooked in a certain way? Leah Zerbe and Emily Main from Organic Gardening break down the different methods for preparing your vegetables, explaining which methods are most and least beneficial for nutrient retention. Here's what they said:

Microwave: the best method to use in order to maintain the maximum amount of antioxidant preservation (except for cauliflower, which loses half of its antioxidants this way).

Griddling: just like the microwave, griddling allows vegetables to maintain their antioxidants while being cooked. Be cautious though of the nonstick griddles, for the chemicals used on these can be toxic.

Baking/roasting: this method is good for some vegetables and bad for others. Go ahead and bake your artichokes, asparagus, broccoli, and peppers to maintain nutrient levels, and definitely use this method with green beans, eggplant, Swiss chard, and spinach, all of which have their nutrient levels increase when prepared this way. When it comes to carrots, Brussels sprouts, leeks, cauliflower, peas, zucchini, onions, beans, celery, beets, and garlic though, opt out of this method, for their antioxidant levels will decrease.

Frying: try to stray away form this method, as nutrient levels decrease from 5-50%.

Pressure cooking and boiling: not the best methods, seeing as how vegetables (with the exception of carrots) lose antioxidants when prepared this way.

Steaming: definitely a great way to prepare your veggies, but since many of their vitamins and nutrients are fat soluble (meaning you benefit from them most when they're eaten with fat), to really benefit from this method, add in a bit of olive oil to let your body most effectively absorb their nutrients.

Sautéing: similar to microwaving, by preparing your vegetables with high heat in a short period of time, their nutrient levels remain relatively in tact, with the oil you use to sauté them with helping your body to absorb their nutrients.

To check out the article yourself, click the link here.

Today's mid-day snack: a deviation from the usual

Today for my mid-day snack, I decided to mix things up a bit. Instead of reaching for a handful of almonds or preparing a sweet potato like I usually do, after my trip to Trader Joe's, I felt inspired to do something different. Upon arriving at the store,  I headed straight to their sampling station (as I do every time I go there- I'm a huge fan of samples). Being served today was chicken tortilla soup, which prompted me to make a Mexican-inspired snack of half an avocado topped with some spicy salsa. A very easy snack that can be prepared in just a number of minutes, it's packed with an abundance of nutritional benefits, including healthy fat that will keep you feeling satiated, a host of vitamins of minerals, and a rev to the metabolism from both the avocado and the heat of the salsa. Next time you're feeling for something flavorful and antioxidant-rich, why not try this snack out?

Arctic Zero: the best ice-cream a health freak could ask for

If any of you are like myself, you have a huge sweet-tooth that is constantly wanting to be satisfied. I love finding healthy substitutes for some of my favorite desserts, and after being told about Arctic Zero ice-cream, I made a mad dash for the food store. Coming in a variety of flavors, this ice-cream is only 150 calories for the entire pint! With only 37 calories and 5 grams of sugar per serving (not to mention 3.4 grams of whey protein and 2 grams of fiber), you can consume the whole thing in a single sitting without feeling the guilt! This fat-free, lactose-intolerant friendly, and gluten-free ice-cream is always stocked in my freezer. It may not measure up to Haagen-Dazs, but given the insanely low calorie and fat intake, I'm completely satisfied with it.  In my opinion, not all flavors are created equally. I personally wouldn't recommend the chocolate-peanut butter or the mint chocolate (I feel as though they lack in flavor), but I absolutely LOVE the coffee, cookies and cream, and maple vanilla. Arctic Zero is still new to the market scene and is not yet sold in all grocery stores, but you can typically find it at Fresh and Easy, Whole Foods, and some Ralphs'. You can check out their website as well to see if it's carried at a store near you (http://www.myarcticzero.com/locations.php). So give it a try! It may be your new favorite treat!

The beginning: welcome to the blog!

My name is Rae Strum, I’m a college student at Chapman University and have a fierce dedication to living a lean lifestyle. I’m a Public Relations and Advertising major, being more creative than having a knack for any area of study involving math or science. My friends know me for not only being the artsy one, but also for being a health and fitness fanatic.

From a young age I’ve had a desire to live a fit and healthy lifestyle, and after getting started, my dedication to living leanly grew at a fast rate and today is a huge part of my life. I created this blog to share all that I’m learning with all of you who also have the same aspirations as myself, as well as to pass on some tips for eating and training that have worked for me.

Although I am no pro, I read a whole lot on health and fitness through various blogs, magazines, online magazines, books, and learn from various trainers. I’m here to share my findings with you, and hopefully for you all to share your findings with me. We can all learn from each other- I’m growing my knowledge right there with you. Please feel free to post your comments, and I hope you enjoy my blog!