'Til Next Time: life lessons learned from IWTL

It feels like it was just the other week that I left Chapman University in beautiful Southern California (where part of my heart will always lie), but in only a couple of weeks, I'll be starting up class at the University of Houston as a new transfer. And thus, I’ve decided to take an indefinite hiatus from the blog (cue waterworks).

Intrigued With The Lean has truly become a part of me, being a project that I’ve taken immense pride in over nearly the past two years. That said, writing the blog turned out to be a larger time commitment than I could have ever imagined. Given all of the new opportunities that lie ahead, I’d like to dedicate myself wholeheartedly to the remainder of my college experience and all it has to offer. Though one could argue that each person's experience is unique, I think it’s about time that I join in on the tailgates, leisurely hangouts, and weekends spent sleeping in. I only have so much time left to take advantage of these luxuries!  

By no means will I be signing off on a sad note; rather, I'd like to share some of the tremendous lessons I've taken from my experience with IWTL:

Don't accept the first (or even second) piece of information you read as truth, especially when it comes to shaping your health (i.e. carbs are bad for you, or that we need to go on cleansing programs to detox our bodies). There are tons of theories out there for dropping pounds, toning up, and living an all-around healthy lifestyle, but not all of the info circulating the web is based on fact. When reading any given article, do a little digging and find out from where the writer is pulling their information.

I’ve stumbled upon a good number of seemingly legit articles, only to find that their info is sourced from mere gossip sites, or that they don’t include any links or citations whatsoever to back their findings (I’ve been guilty of this myself in the past). Resources such as Greatist and The New York Times Health News do a great job of including their sources, many of which come directly from published scientific studies. But even with all of the solid studies conducted, I was quick to learn that the world of health and fitness is incredibly controversial; there are plenty of well-researched ideas that contradict one another. The only way, then, to logically mold your own opinions is by doing your research.

If you feel passionately about something, don't let that zeal go to waste! Without a doubt, there are tons of people that share the same interest as you (no matter how small the niche), and it's those that feel strongly about a given subject that can make the most substantial of impacts on those around them. Have the passion but lack the motivation to pursue your endeavor? Make a point of factoring time towards pursuing it into your schedule. It could be a weekly, bimonthly, or even quarterly commitment; the key is to make it a priority. For me, that meant allocating a given amount of hours throughout the week to research, write, and edit. This ensured that I would have the week's post ready to go by the Friday evening deadline I’d set for myself.

You'll want to create a goal that's realistic so that you don't find yourself throwing in the towel a week in. Rest assured, you can readjust if you overshoot your abilities. I started out posting 3x per week and found that to better manage my other engagements, I had to reduce my output to 2x per week, and then again to 1x. After testing the waters, you may find that your venture just isn't doable at the given time, and that's all right! You can always come back to it at a later date!

If you’re stumped on how to utilize your passion, take some time to brainstorm. If you want to improve the environment, consider starting up a group that meets bi-monthly to do volunteer park cleanups or that speaks with local businesses to offer ways of running their respective companies more efficiently. Have a penchant for all things interior design? Inspire others by showcasing your home-decor style via Polyvore Home, Pinterest, or a blog of your own. Into cooking? Snap some aesthetically pleasing photos of your favorite, self-made meals and post them onto Instagram with your recipes typed up in the comments section (and don’t forget to #hashtag it up!). Have a knack for pottery? Get to crafting and set up an Etsy shop to sell your goods, or consider making YouTube tutorials geared toward aspiring potters. Enjoy making others laugh? Create a Snapchat account to send out movie clips and photos whenever a moment of hilarity strikes. There are countless mediums in which to express yourself—get creative!

Before putting your work out there, ask for an outsider's opinion. Whether you're writing a blog post, drafting a paper, or putting together a presentation, it's never a bad idea to run your work by a couple of proof readers or a mock audience. They can be incredibly helpful when checking for grammatical error, clarity, or to see if what you've drawn up is interesting to others beside yourself. If possible, try to choose a judge that will be able to connect with the audience you'll be presenting to (i.e. if you’re tailoring your piece toward children, your 30-something-year-old co-worker may not be the best option).

I can't express how many times I've presented my finished product to a couple of trusted friends, only to have them tell me that they were lost on what I had been trying to explain. For a while, I'd often get defensive and argue why it should make sense to them, but that didn't change the fact that they didn't understand the material without my additional explanation. I've also been told before that one of my post topics appeared to be thrown together at the last minute (I mean, who's really thinking about hot chocolate in the spring?). The post had actually taken a decent amount of time to compose, but after taking a step back, I could completely understand where my friend was coming from. I had to go into overdrive mode to get another post written up before my quickly approaching deadline, but the frenzy was well worth it. Case in point: don't be afraid of criticism—it will only help to improve your final product! 

And, last but not least:

Own what you do, but stay humble. Don't be afraid to put yourself out there and showcase your strengths to others; doing so will help create lasting impressions among peers and superiors. I have a tendency to devalue my work, and I’ve had to learn to give myself due credit. I know I’m not the only one out there with this inclination, but having such a mindset can be just as damaging as having a ‘know-it-all’ attitude. In this respect, we must always remember that there's much we can learn from others, no matter their background or level of expertise. Have confidence, but always remain open-minded!

Thank you so much to my loyal readers and my many proofreaders. You’ve all played a huge role in making my IWTL experience one of immense joy. I may be going M.I.A. from the blog, but I'm not saying good-bye for good! In the meantime, I’ll be keeping up with the IWTL Instagram and Pinterest accounts, so be sure to follow and stay tuned!

Rest Days: why factoring them into your workout plan is crucial

When it comes to getting in shape and toning up, many assume that by maximizing their workout plan, they can maximize their results. It all sounds logical enough, but the process isn't as black and white as one might think. 

Putting continuous stress on our muscles from cardio and strength-training tears our muscle fibers. In order for them to repair and make way for greater strength and improvement, our muscles need rest. That's right— it's during the resting period that change is made! Without the chance to recover, all of that hard work can backfire in the form of overtraining syndrome (OTS). By overtraining, one becomes increasingly prone to injury, a weakened immune system, decreased exercise performance, depression, and chronic fatigue, among other ailments. 

So, how do you know if you're overdoing it in the exercise department? There are a slew of symptoms associated with OTS, many of which affect one's physiological, psychological, and immunological wellbeing. Such signs include disrupted sleep patterns, reduced appetite, irregular resting heart rate, emotional instability, and soreness that fails to cease, but symptoms can differ among each individual. If you think you're overtraining, take some time off (perhaps a week or two, though recovery time will vary based on individual need). Once you've recuperated, consider reducing the intensity of your workouts and then gradually work your way back up—and always remember to take those rest days!

There isn't a magic number when it comes to the number of rest days each of us needs. As noted by Greatist, age and fitness level can help determine how much rest-time any individual might require. Generally speaking, as you age, your rate of muscle growth and recovery is slowed, and the fitter you are, the less time is typically needed for recovery to take place. A minimum of one to two rest days is a popular consensus, but if you're still feeling horribly sore after a couple of days has past, consider giving yourself an additional day to recharge those muscles; the key is to listen to your body. 

Allow your body the time it needs to adapt to and heal from intensive workouts, in addition to getting in an adequate amount of rest to overcome illness or fracture. As someone who has a difficult time slowing down, I had to learn this lesson the hard way (i.e. extended amounts of recovery time from bouts of sickness and a bad ankle sprain). A couple of days off is nothing compared to a month or more away from your favorite workout! 

Snickerdoodle Milkshake: the cookie-inspired treat that's both healthy and refreshing

For those hot summer days when you're craving freshly-baked cookies but dealing with a heated oven is too much to handle, a cooling, cookie-themed milkshake is a prime stand-in! And you've got to love the minimal time that goes into making blended treats (hello there, instant-gratification). So, how does a snickerdoodle shake sound?

If you think that sounds great, how does a healthy snickerdoodle shake sound?! This creamy beverage is loaded with potassium, magnesium, and natural sweetness. Plus, depending on the type of milk used, you can get in a healthy dose of protein, as well!

To make this Snickerdoodle Milkshake by Chocolate Covered Katie, you'll need: (serves 1)

- 2/3 cup milk of choice (I used unsweetend soy)
- 1 frozen over-ripe banana (I didn't have any over-ripe bananas at the time I made the shake, so I used a normally-ripe frozen banana)
- 1/4 teaspoon baking soda
- 1/4 teaspoon cream of tartar
- 1/2 teaspoon pure vanilla extract
- 1/2 teaspoon cinnamon (no exact amount was called for in CCK's recipe, so feel free to add more or omit entirely for a Sugar Cookie Milkshake)

Blend all ingredients together until smooth. Pour into a glass and enjoy your sippable cookie!

~P.S.~

Come next Friday, I will be on a much anticipated mini-vacation (cheers to finally being done with summer school!), so I will not be posting. Be sure to check back in on August 8th!

Pool Exercises: aqua running

Too hot for a run outside? If you can't bear the thought of exercising in the heat, throw on your swimsuit and take your run to the pool! Aqua running is an awesome way to mix up the usual bout around the block by providing a new challenge for your muscles while keeping cool. You can run in shallow or deep water, so whether you have a full-on lap pool or a 4 foot-deep backyard pool at your disposal, you're good to go!

Aqua Running in the Shallow-End: How-To

Run as you would on land, with your chest lifted and abs tight. Your arms should be bent in a 90 degree angle as you pump them back and forth at your sides. Be sure not to over-extend your legs and work to maintain a fast pace. Don't expect to run at the same speed you'd go at on land, but don't allow yourself to slack because of the water's resistance.

By going from one end of the pool and back in a straight path, you'll create a wake and thus increase resistance as you run through it. Your muscles will have to work harder to push through while maintaining proper form, translating into increased calorie burn. The video below will give you a good idea of what proper form should look like, but be aware that you don't have to raise your knees up quite as high as the swimmer pictured does.

Aqua Running in the Deep-End: How-To

Running in deep water is a bit different— lean forward slightly and stretch your legs out a bit more than you would running normally (closer to cross-country style). Yes, it will feel pretty awkward at first (at least it did for me), but that doesn't mean you're doing it wrong. Just be cognizant of your form and keep your abs engaged while maintaing a quickened pace.

Now, if you have an AquaJogger at your disposal, it's another story: you'll run as you would in the shallow end, maintaining proper form by keeping your back upright and arms bent at a 90 degree angle, moving them back and forth at your sides. With your legs unable to touch ground, you'll likely feel inclined to pump them up and down with little extension (in a high-knee fashion, as demonstrated in the video above), and that's totally fine!

Even if running isn't your thing, consider giving its water-based counterpart a try! I've never been much of a runner myself, but aqua running is a form of cardio I can get behind!

Cellulite: why we need to accept it

Listen up, lady friends—I have some news to deliver about cellulite, and you probably won't like what I have to say. Contrary to the cellulite-obliterating claims made by marketers of workout regimens and beauty products alike, those areas of dimpled skin aren't under our control. No amount of squats or miles of running (or applications of firming cream, for that matter) is going to completely rid of the bumps. Put plain and simple, your cellulite isn't going anywhere. Now you may be wondering, how exactly does one get cellulite, why can't we rid of it, and is there anything at all we can do to manage it?

Let's start with the basics: connective fibers keep our skin attached to our muscles, and lurking between those fibers are deposits of fat. As these fibers weaken and become less elastic, the fat deposits cause the skin to protrude outward, creating that uneven surface known as cellulite. A common analogy used to explain this skin condition refers to a quilted mattress: the dimpled areas that keep the mattress top attached to the springs resemble our connective fibers, and the fluff that puffs up in-between acts as deposits of fat. 

Women are largely prone to cellulite while men aren't due to the way female connective tissue is structured—women's connective tissues go in a vertical direction (making for pockets of fat) whereas men's bands are crisscrossed (allowing fat to spread outward and inward instead of upward). Aging, hormones, genetics, and poor circulation are additional factors that may contribute to cellulite.

As DermTV's Dr. Neil Schultz makes clear, the formation of cellulite is not caused by body fat, but from the way the body's tissues are structured (making thin people just as susceptible to cellulite as anyone else). Carrying excess fat, though, plays a large role in its visibility. Since inflexible fibers won't expand as fat accumulates, an increase in body fat will cause bumps to protrude further.

While we can't abolish cellulite, there are ways to improve its appearance. Such methods include staying hydrated (via water and water-based fruits and veggies) to promote circulation and plump the skin (and thus create a more even surface), eating a healthy diet and partaking in regular, heart-pumping exercise to reduce excess body fat, and by incorporating strength-training into your fitness regimen to build muscle, which will help tighten and smooth the skin.

All of those creams and treatments on the market promising to rid of cellulite may provide temporary improvement, but in my opinion, they're not worth the price tag or time. Unfortunate as it may be, we might as well get over it and move on with our lives; there's no sense in dwelling over something we can't prevent. I'm not saying that I enjoy seeing the cellulite on my legs while out shopping for shorts and bikinis (and I can only assume that the other women making up the 85% of those effected don't either), but there's not much that can be done about it. I've pulled out my little white flag and I'm slowly waving it in the air. I know I haven't been kind to you in the past, dear cellulite, but I'm ready to turn over a new leaf. We don't have to love each other, but it's about time we live in harmony.

Truce!

Fourth of July: spicing up the classics

Since July 4th falls on my usual posting day, I had to get this week's holiday-related post up early! Tomorrow marks the USA's 238th birthday, and where there's an all-American shindig, hot dogs, cheese burgers, and beer are sure to follow. There's no tiring of the foods that have come to characterize the nation's cuisine, but wouldn't it be fun to spice up the usual fare with a unique and healthy twist?

I'm not talking about anything too crazy, but something along the lines of adding grilled pineapple to your burgers or serving up your veggie side in pie form. These adjustments can add some fresh and exciting flavor to the spread without forgoing any star spangled staples. For some delicious inspiration, check out the recipes below and make this year's Fourth of July one that your tastebuds won't forget!

Avocado-Stuffed Veggie Explosion Turkey Burgers

Spicy Sweet Potato Salad

Fajita Turkey Burgers

Zucchini Pie

Peach Salsa Dog

Spicy Hawaiian Burgers

Creamy Kale Salad with Cracked Pepper Polenta Croutons 

Jalapeño Chickpea Lentil Burgers with Sweet Mango Avocado Pico

Guacamole Dog

Spicy-Sweet Slaw

Vegan Macaroni and Cheese

Greek Feta Beef Burger

Grilled Romaine with Lemon-Pepper Yogurt Dressing

Portobello Mushroom Cashew Cheese Burgers

California Hot Dog

Caprese Skewers

Tilapia Burgers with Watermelon Salsa and Avocado

Grilled Corn on the Cob with Basil, Olive Oil, and Sea Salt

Pineapple Flurry and Coconut Chia Seed Pudding

Cara's Healthy Ice Cream Sandwiches (as an alternative to making the cookie, you could opt for whole grain graham crackers, such as Back to Nature Golden Honey Oat Grahams)

Mango Chocolate Sparklers

Frozen Watermelon Popsicles

Barbecued Bloody Mary

If you're interested in some whole grain buns to up the health ante of your hot dogs and burgers, consider picking up some of Rudi's 100% Whole Wheat Buns or Trader Joe's 100% Stone Ground Whole Wheat Hot Dog Buns!

Egg White Breakfast Sandwich: simplicity at its very best

On a fateful afternoon a few months back, I opened the refrigerator to discover a shortage of chicken. I'd been planning on making a grilled chicken sandwich for lunch that day, but it looked as if I had to find an alternative source of protein. Scouring the fridge to find no other poultry options, I settled for egg whites. And thus, my breakfast sandwich concoction was born, and I've been eating it for lunch just about 5 days a week ever since. (Whoever said breakfast food had to be limited to breakfast?) It's high in protein and nutrients, quick to make, and tastes like sunshine.

To make this egg white breakfast sandwich, you'll need: (makes 1 sandwich)

- 2 slices whole grain bread of choice (I prefer Trader Joes' whole wheat sourdough)

- 1/2 cup liquid egg whites

- A few slices of avocado 

- 2-3 tablespoons chopped onions 

- 1/2 tablespoon ketchup

Toast the bread to your liking (or leave un-toasted) and cook the egg whites over low-medium heat until fluffy. Mash the avocado slices into a puree and spread atop one slice of bread, followed by the chopped onions and egg whites. Spread the ketchup atop the second slice and then place atop the egg-laden half. For the sake of your sandwich staying intact during consumption, I recommend cutting it in half before digging in!

Pool Workouts: Treading

Who would've thought that a move we tend to do naturally in the pool could make for an intense workout? Treading, a little something we do to stay afloat, can torch some serious calories while working every muscle of the body. The next time you hit the pool, consider dedicating a few minutes to getting your heart pumping with this exercise!

Treading: How-To

Standing in the water at shoulder-height, lift your legs off the ground by bending your knees and flutter your feet. Keep your arms below the water's surface and move them in a figure eight motion with your palms facing outward. Once you get the hang of the movements, pick up the pace—the faster you move, the more calories you'll burn. Be sure to keep your core engaged throughout so as to keep your body upright and head above water. Aim for three sets of one-minute bouts, but if you can hold out longer between each set, by all means, increase your time!

If you're in need of a visual, check the video below from Expert Village:

Sweet Indulgences: my favorite not-so-guilty treats

What's a passionate health nut with an ever-present sweet tooth to do? Scout out the best healthy desserts out there, of course! After a good deal of experimenting, I've garnered a number of trusty, store-bought goods that only taste sinful. As amazing as those healthy desserts overtaking Pinterest look, there are times when a craving strikes and there's just no time to wait. Check out some of my favorite sweet discoveries below:

NadaMoo! Non-Dairy Frozen Desserts: With a coconut milk-base, a scoop of NadaMoo! makes for an oh-so delectable, creamy treat that has me contemplating if I'll ever go back to dairy ice cream. It's a great alternative for those with a dairy or soy intolerance, and the company prides itself on their products' comparatively low calorie and fat content. Their numbers not only champion those of regular ice cream, but even some of their fellow non-dairy competitors'! The sugar content isn't too bad, either; I did some investigating about the freezer isle and found that overall, these pints contain around half the amount of sugar found in other ice creams. My absolute favorite flavor is their Lotta Mint Chip, but I only have great reviews for the other flavors I've tried thus far (among them Chocolate Almond Chip and Bananas for PB and Chocolate). 

Fearless Chocolate, 85% Deepest Dark: I never imagined that chocolate with such a high cacao percentage could taste so good. With the help of some sea salt, Fearless has successfully replaced 85% dark's characteristic bitterness with a refined richness, and the addition of cacao nibs provides a light crunch to the bar's otherwise silky texture. You best believe I keep these stocked.

Arctic Zero Chocolate Dipped Bars: At only 85 calories and 5 grams of sugar per pop, you can revel in the glory that is low-cal ice cream in a chocolate shell. You can find these babies in vanilla, chocolate, orange cream, and strawberry flavors.

Hail Merry Macaroons: Gluten-free and vegan, these coconut treats taste every bit as indulgent as a classic macaroon. It's not just the assortment of novel flavors that make Hail Merry's macaroons stand out (such as Chocolate Chip Cookie Dough), but also the process of low-temperature dehydration that's used to make them. This method helps to better conserve the properties of these macaroons' wholesome ingredients that could otherwise be lost from the heat of the oven.

Go Raw Super Cookies: Boasting no added sugar or oils and made up of natural ingredients such as sesame seeds, coconut, and dates, these flour-less super cookies are great to have on hand when a craving hits. I'll admit they don't at all resemble a typical cookie, being dried instead of baked in order to maintain nutritional value (like the Hail Merry Macaroons, above), but these crunchy bites make for an awesome, healthy substitute!

Quest Nutrition Bars: Made with quality ingredients and being exceptionally low in sugar (the majority of flavors only contain one or two grams), these protein bars can do no wrong. The bulk of protein bars on the market are little more than glorified candy bars, but Quest's wide assortment of decadent flavors are true sinless-indulgences. They're great to grab when you're on the go, but they're even better when you have a few minutes to heat them up— especially their Chocolate Brownie (it comes to take on a texture and flavor that resembles a legit brownie!). If you're in the mood for a more traditional dessert, you could very well find a simple recipe for one of your favorites using a Quest bar as the main ingredient. All of the creative recipes on Quest's Pinterest board, #CheatClean Virtual Cookbook, are downright drool-worthy.

Quest Cravings Peanut Butter Cups: Eating these, it may appear that you're digging into candy, but looks can be deceiving. Tearing into a package following a workout, I almost feel guilty— until I remember that I'm not eating what looks to be a couple of Reese's Peanut Butter Cups, but protein peanut butter cups, containing just one gram of sugar.

Power Crunch Original: What separates this protein bar from others? It comes thinly iced in wafer cookie form. With just 5 grams of sugar, the melt in your mouth Original Power Crunch bar draws my thoughts back to the health-void, bright pink wafers I used to eat as a kid. So far, I've had the Chocolate Mint, French Vanilla Creme, and Triple Chocolate, and they're all winners in my book. Power Crunch also offers Choklat, a line of protein chocolate bars, and Crisp, a line of cereal-like protein bars. I've yet to try either out, but I'm confident that I won't be disappointed when I do.

GoodPop All-Natural Frozen Pops: Free of all things artificial and made with fresh, organic ingredients, a GoodPop makes for the perfect pick-me-up on a hot day! My current favorites are Banana Cinnamon, Coldbrew Coffee, and Watermelon Agave, but I still have plenty of flavors left to try out (I have a feeling Chocolate Milk will make it to the list). It's my goal to experience the rest of their staple flavors by summer's end!

If you have a favorite, healthy sweet treat of your own, I'd love for you to share!

Pool Workouts: 90 degree bends

The temperature is heating up and the sun's rays are shining down. With summer right around the corner, what better way to spend your workout then by taking it to the pool? I've finally gotten into swimming, and it's quickly become my workout of choice!

Since starting, I've been exposed to some fantastic aquatic exercises that do some serious toning. The water's resistance provides a great challenge for a slew of conventional exercises, and, making pool workouts even more enticing, they're one of the safest forms of exercise due to their low impact (which is great news for those with joint-related injury). Not to mention, they also allow you to simultaneously work on your tan, and you don't have to worry about pesky sweat stains!

As part of a mini-series of sorts, I'll be posting about my ever-growing list of favorite water-friendly moves throughout the season. Today, I'd like to focus on 90 Degree Bends. This exercise is great for working your core and requires nothing more than a noodle or a set of water weights.

90 Degree Bends: How-To

Place your hands atop the pool's ledge or grasp onto the ladder or an underwater bench (I find it most comfortable to use a bench). Place the noodle across your torso, or, if you have water weights, place one between your thighs, or both for added intensity. Extend your legs out behind you, taking on a horizontal stance like that of an outstretched worm. Keeping your core engaged and feet together, bring your legs down to a 90 degree angle. Hold for a moment, and then slowly bring them back to starting position— that's one rep. Shoot for 20 reps.

Sugar in Fruits and Veggies: reason to assess your intake

There's no denying the incredible health benefits that can be derived from eating fruits and vegetables. Their vitamins and minerals work to keep our bodies functioning properly, so eating them regularly is pretty crucial. We mustn't forget, though, that getting in too much of a good thing can be bad, and all-ntaural, healthy foods are no exception.

Excessive fruit and veggie consumption can have harmful effects, these being induced by factors such as overloading on a certain compound (from what I've read, this requires highly excessive intake) or from consuming too much fructose, the form of sugar found naturally in fruits and vegetables. (Though it's more prevalent in fruit, it's worth noting that veggies contain it, as well.)

Diets high in sugar have been associated with unwarranted weight gain, diabetes, and heart disease, so it's not a bad idea to familiarize yourself with the sugar content of the produce you eat. This way, you can get an idea of which you may want to eat in lesser quantities or which you may want to alternate among to balance your sugar intake.  I'm not recommending that you ditch those higher in sugar (I wouldn't dream of giving up apples; they're a great source of fiber and diease-fighting phytonutrients!), but instead to cut back if you're taking in too much of the sweet stuff. It's best to get in a good variety of fruits and veggies, anyways!

Check out the breakdown below of various fruits and vegetables with their respective amounts of sugar: (Measurements provided by the USDA—decimal measurements have been rounded) 

*Please take note of the varying amounts

Vegetables' sugar content
- Spinach, raw, 1 cup (0 grams)
- Asparagus, cooked, 6 spears (1 gram)
- White mushrooms, raw, 1 cup of slices (1 gram)
- Brussels sprouts, cooked, 1/2 cup (1 gram)
- Cauliflower, cooked, 1/2 cup (1 gram)
- Broccoli, cooked, 1/2 cup of chopped pieces (1 gram)
- Kale, raw, 1 cup of chopped pieces (2 grams)
- Celery, raw, 1 cup of chopped pieces (2 grams)
- Red cabbage, raw, 1 cup of shredded pieces (3 grams)
- Onion, raw, 1/2 cup of chopped pieces (3 grams)
- White potato, baked, 1 medium (3 grams)
- Sweet yellow corn, cooked, 1 medium ear (5 grams)
- Green peas, cooked, 1/2 cup (5 grams)
- Carrots, raw, 1 cup of chopped pieces (6 grams)
- Sweet potato, baked, 1 medium (7 grams)
- Beets, cooked, 1/2 cup of slices (7 grams)

Fruits' sugar content (all raw)
- Avocado, 1/4 cup pureed (0 grams)
- Cucumber, 1/2 cup of slices (1 gram)
- Tomato, 1 medium (3 grams)
- Raspberries, 1 cup (5 grams)
- Kiwifruit, 1 2" fruit (6 grams)
- Blackberries, 1 cup (7 grams)
- Blueberries, 1/2 cup (7 grams)
- Strawberries, 1 cup of halves (7 grams)
- Watermelon, 1 cup of diced pieces (9 grams)
- Nectarine, 1 medium (11 grams)
- Grapefruit, 1/2 large (12 grams)
- Cantaloupe, 1 cup of diced pieces (12 grams)
- Peach, 1 medium (13 grams)
- Banana, 1 medium (14 grams)
- Pineapple, 1 cup of chunks (16 grams)
- Pear, 1 medium (17 grams)
- Apple, 1 medium (19 grams)
- Grapes, 1 cup (23 grams)

Quinoa Bowls: a customizable, protein-packed meal

As it so happens, many standard 'bowl' dishes don't top the list of healthy meals. Teriyaki bowls, burrito bowls, bread bowls— you get the idea. But have you ever had a quinoa bowl?

If this week's trip to California has taught me anything, it's that my cousin Jacqueline is a killer cook and that I'm a huge fan of these hearty bowls. It's a very simple concept: the dish is primarily made up of filling, protein-rich quinoa and the rest is comprised of various toppings (such as veggies, protein, and spices) to add additional nutrients and flavor. It's kind of like self-serve fro-yo's savory, wholesome counterpart. 

There are endless ways in which to create a quinoa bowl, but I must say, Jacqueline's shrimp, veggie, and avocado combo was out of this world. No ingredient overpowered the flavor of another, and the meal didn't feel too heavy since she opted for seafood over a heftier source of protein. 

To make Jacqueline's shrimp, veggie, and avocado quinoa bowl, you'll need: (serves 3-4)

- 1 cup uncooked red quinoa (can be subbed with white or black quinoa)

- 10 oz bag of shrimp (amounts to around 20 pieces)

- Handful of cherry tomatoes 

- 1/4 of a medium-size onion

- 1 avocado

- 2 handfuls of mixed greens (can add more, if desired)

- Juice of half a lemon

- Salt and pepper, to taste 

Rinse the cherry tomatoes and mixed greens (if not already pre-washed). Set aside the greens and proceed to cut the tomatoes into halves. Slice up the avocado and chop up the onion, then set all aside. 

Pour two cups of water into a large pot over the stove. Let the water come to a boil and pour in the quinoa, then bring the heat down to a simmer. Let sit for 15 minutes or until the quinoa is soft and all the water has evaporated. 

In a pan, sauté the shrimp in a bit of olive oil (if you choose to buy them frozen, let thaw before throwing them on) and cook until lightly charred. Separately, sauté the onions and tomatoes until the onions become a light golden brown, then add in the mixed greens. Cook for a just few more minutes— you don't want to keep the greens on so long that they begin to wilt.  

Once ready, combine the quinoa and sautéed veggies together in a large bowl, squeeze on the lemon juice, sprinkle on a bit of salt and pepper, and mix well. Distribute into separate bowls and garnish each with a few slices of avocado. And there you have it!

Antioxidants: what are they really, and do they live up to the claims?

We know that antioxidants are good for us, but what exactly makes them so beneficial? While many are quick to grab anything labeled with the shining term, a good plenty of us have no idea what they actually are. Having an understanding of antioxidants can prove useful when trying to decipher between honest advertising and the hype that clutters the realm of health food (because there sure is a lot of it). So, let's get down to the bottom of it, shall we?

Antioxidants are benevolent, warrior-like chemical properties that aid the body in the fight against free radicals. Due to free radicals' wild craving for electrons, innocent cells fall victim to being robbed of theirs. This can result in damaged DNA, proteins, and cell membranes, so to quell the hunger of these greedy molecules, antioxidants offer up their own electrons.

Among the benefits promoted for antioxidant intake are slowing down the aging process (think cognitive decline and vision loss) and reduced risk of cancer, stroke, diabetes, and heart disease. Now, going back to the topic of hype, studies have shown that antioxidant supplements often receive more praise than is deserved. While antioxidants are necessary for keeping our bodies functioning properly and to protect us from infection, they've yet been proven to be a cure-all for chronic diseases. Furthermore, its been shown that taking antioxidants in huge quantities can do more harm than good. As stated by the Harvard School of Public Health,

"Often the claims have stretched and distorted the data: While it’s true that the package of antioxidants, minerals, fiber, and other substances found naturally in fruits, vegetables, and whole grains helps prevent a variety of chronic diseases, it is unlikely that high doses of antioxidants can accomplish the same feat."

More research is needed to determine antioxidants' potential to cure chronic illness since studies continue to be inconclusive. In the meantime, forget the supplements and stick to getting your antioxidants the all-natural way.

It's important to keep in mind that the work of one type of antioxidant will not do the work of another; they each have different behaviors and properties, giving good reason to consume a variety of antioxidant-bearing foods. Under the large umbrella of antioxidants, you'll find the vitamins C and E, beta-carotene, lycopene, selenium, and manganese.

To give you a brief idea of where antioxidants lurk, take a look at the list below:

Vitamin C: strawberries, broccoli, kiwi

Vitamin E: sunflower seeds, almonds, spinach

Beta-carotene: sweet potatoes, kale, carrots

Lycopene: watermelon, tomatoes, papaya

Selenium: eggs, fish, garlic

Manganese: pineapple, brown rice, pecans

This is but a short list of the incredible array of antioxidants and the foods that carry them out there. Look no further than fruits, veggies, nuts, and whole grains to get your daily dose!

Cinco De Mayo: recipes for a fit and festive fiesta

I've said it before and I'll say it again: Mexican food is by far one of the most difficult types of food to practice self-control with. Between the crispy corn chips, creamy queso (if you're familiar with Tex-Mex, you know this isn't simply melted cheese), and loaded tacos, there's no questioning why this is. Pair these mouth-watering dishes with a Cinco De Mayo celebration of good music, drinks, and friends, and the struggle gets real. 

There are certainly ways to control yourself around such an array, and there are plenty of healthy, home-cooked recipes to contribute to it! Believe me, it's far easier to eat less of the not-so-healthy stuff when you're plate is largely filled with the healthier goods— the key is to stay away from the refreshments table once you've gotten your fill.

So, whether you're throwing the fiesta or attending another's, peruse the links below for recipes that will put a nutritious spin on the buffet table:

Roasted Vegetable Enchiladas

Simple Civiche 

Clean Eating Fajitas

Clean Eating Quinoa Tortillas

Tequila Lime Shrimp Tacos

Turkey Tostadas

Houston-Style Green Salsa

Healthified Crock Pot Chicken Tortilla Soup

Crispy Mushroom, Spinach, and Avocado Quesadillas

Vegan Spaghetti Squash and Black Bean Mexican Bowl

Baked Portabella Mushroom Taquitos

Jalapeño Paloma

Tequila Lime Spritzer

Watermelon Margarita

Kicked-Up Avocado Margarita

Churros

Healthier Tres Leches Cake

~P.S.~

I'll be out of town next week, so I won't be posting this upcoming Friday. Be sure to check back in on May 16th!

Dining out: tips for ordering healthy sushi (and why all rolls aren't created equally)

Served up in bite-size pieces composed of rice, fish and veggies, one could easily assume that sushi makes for a fool-proof meal of clean eats. Unfortunately, there's a bit more to contemporary sushi than lean and nutritious ingredients. Japanese cuisine can certainly be healthy and satisfying, but it can also be highly indulgent.

Many of the dishes listed on the typical sushi bar's menu boast terms and ingredients that fall on the end of the health spectrum. Below are a few offenders to be wary of:

Any item with the term "spicy": You can usually count on mayo being a key ingredient in these dishes.

Tempura or any item with the word "crunchy": These terms are code for deep fried, which can turn any wholesome fish or vegetable into a higher calorie concoction of unhealthy fat.

Sauces: Those delectable sauces drizzled atop and around your rolls? They're typically high in sugar, fat, and calories. Dynamite sauce (the creamy, light orange sauce) is primarily made up of mayo, and eel sauce (the sweet brown sauce) is very high in sugar.

White rice: Being a refined grain, white rice lacks in fiber and nutrients. It can also spike blood sugar, leading to continuous feelings of hunger following consumption.

Advice for a healthier meal:

• Start with a miso soup, house salad, edamame, or seaweed salad to fill you up a bit before digging into the rolls. Their high sodium contents aside, miso soup is low in calories and full of gut-healthy probiotics (which aid in digestion) and seaweed contains an array of vitamins and minerals, such as vitamin B, iodine, and iron. If you opt for a starter salad, ask for the dressing on the side and dip your fork into it between bites. You're likely to save yourself a hefty amount of calories, sugar, and fat that commonly lurk in many salad dressings.

• If ordering maki (the rolls, usually coming in an order of six), ask if you can substitute white rice for brown rice, which will provide you with nutrients and fiber. You can also swap it for cucumber (yes— cucumber!). This low-carb and refreshing option keeps the meal extra-light. 

• Ask to have any sauces that would otherwise be topping your rolls excluded from your order. I guarantee your dish will still be full of flavor!

• Interested in ordering nigiri (a piece of fish atop sushi rice, held together by a bit of wasabi)? Consider swapping it for sashimi (fish without the rice). If you're already ordering up some maki, this will aid in cutting down your meal's carb content. Salmon and tuna are both great choices. They're high in omega-3s and are among the lower-calorie fish. 

• Go for the wasabi! Adding a spicy kick to your sushi can rev your metabolism, just don't go too crazy if you've yet to experiment with it. A friend of mine learned this the hard way when in elementary school, I prepared a wasabi roll (all of the wasabi my maki lunch came with, wrapped in a piece of seaweed I'd extracted from one of my rolls) for her. I didn't actually think she'd eat it. And yet, she did. Her face turned a very bright shade of red. Just a little of the green stuff will go a long way!

• Take it easy on the soy sauce, even if it's low-sodium. Our bodies do need sodium to function, but too much can lead to bloating and high blood pressure. While regular soy sauce contains around 920 milligrams of sodium per tablespoon, low-sodium still contains a good amount with around 575 milligrams per tablespoon.

• Not in the mood for fish/don't eat it? Consider giving soba noodles a try— they're made of buckwheat, making for a whole-grain, protein-bearing option. Veggie maki is another great option, as well.

• If you're dying for a tempura roll, by all means, order it! But consider splitting it with a friend or sharing it with the table. You'd be surprised by how satisfied you can feel from simply acquiring its taste, and by not making an indulgent roll the focus of your meal, you can save a hefty amount of calories and fat.

The message here isn't to say adieu to your favorite Japanese dishes; rather, it's about mix and matching the less healthy with the lean and clean to create a balanced meal!

Easter Candy: the need-to-know

If you've taken a recent trip past the candy isle of your local grocer or convenience store, you've surely taken notice of the bunny and egg's annual return, lining the shelves in all of their pastel glory. With Easter now just a couple of days away, these goodies will soon be released from the cellophane-covered baskets in which they've been securely placed, but come Sunday, they won't find a safety zone in sight. While the chocolate bunnies can't control their fate, you can surely control yours— and in this particular case, fate is closely associated with a little something called will power.

It's not always easy turning down one of those vibrantly packaged treats, but knowing the amount of calories, fat, and sugar included in the candies that are likely to present themselves may help prevent you from going overboard on the marshmallow eggs (measurements based on a single-serving size):

Whopper's Robin Eggs: (8 pieces) 180 calories, 5 grams fat, 28 grams sugar

Russell Stover Maple Creme Egg: 110 calories, 3.5 grams fat, 18 grams sugar

Reese's Peanut Butter Egg: (1.2 oz) 170 calories, 10 grams fat, 16 grams sugar

Cadbury Caramel Egg: (1.2 oz) 170 calories, 8 grams fat, 15 grams sugar

Lindt Gold Bunny: (1.7 oz) 220 calories, 13 grams fat, 22 grams sugar

Peeps Chicks: (5 chicks) 140 calories, 0 grams fat, 34 grams sugar

Peeps Bunnies: (4 bunnies) 110 calories, 0 grams fat, 26 grams sugar

Twix Egg: 150 calories, 7 grams fat, 16 grams sugar

Russell Stover Marshmallow Milk Chocolate Egg: 110 calories, 3 grams fat, 14 grams sugar

Bunny Mix M&M's: (approx. 1/4 cup) 210 calories, 9 grams fat, 26 grams sugar

Lindt Chocolate Carrots: (3 carrots) 220 calories, 15 grams fat, 19 grams sugar

Peeps Hollow Milk Chocolate Egg: (1/2 package) 180 calories, 10 grams fat, 23 grams sugar

Milky Way Bunny: 150 calories, 7 grams fat, 19 grams sugar

Russell Stover Truffle Egg: 140 calories, 8 grams fat, 13 grams sugar

If you're interested in a some healthier, homemade Easter-themed sweets, check out some of the links below:

Copycat Peanut Butter Eggs

Homemade Marshmallow Chicks

Cadbury Creme Ice Cream Eggs

Baby Chick Macaroons

Puffed Quinoa Peanut Butter Balls (can easily be shaped into eggs)

Homemade Chocolate Bunnies

Wishing a happy Easter to all who celebrate!

Chocolate Chip Mini-Muffins: a rich, nutritious, and chewy treat (also Passover-friendly!)

If you enjoy coconut and chocolate, break out the muffin tin and preheat the oven because this mini-muffin recipe is for you! Their flavor draws on that of a macaroon, and due to their richness, one mini-muffin is all you need to feel satisfied. They also happen to be flourless (good news for all the gluten-free folk!) and jam-packed with nutrients, making them a winner in my book. Also, with Passover only a few days away, these muffins would make a great addition to the dessert table! Just be sure to use real maple syrup (not the fake stuff made with high fructose corn syrup) so that they're kosher for Passover.

To make these chocolate chip mini-muffins by Chocolate Covered Katie, you'll need: (makes 9 muffins)

- 1 cup almond meal
- 2 tablespoons ground flaxseed
- 1/4 teaspoon baking soda
- 1/4 teaspoon salt
- 3 tablespoons chocolate chips (you can use less if desired, or they can be omitted altogether)
- 1/4 cup water
- 2 tablespoons pure maple syrup
- 2 tablespoons virgin coconut oil
- 2 tablespoons white vinegar (can be subbed with apple cider vinegar)

Preheat the oven to 280 degrees and grease a mini-muffin tin (if you don't have one, you can always use a normal muffin tin, as I did). Combine all dry ingredients into one bowl and the wet into another. Mix the contents of each bowl well and then combine into one bowl. Mix until all is evenly distributed throughout the mixture and distribute the dough into 9 of the tin's cups.



Pop the tin into the oven and immediately increase the temperature from 280 to 325 degrees. Bake for 22 minutes, and once ready, set them out to cool before eating!

Sourdough Bread: it's healthy?

I don't know about you, but this was news to me. That's right— sourdough, a variety of white bread, has proven to yield some substantial health benefits. How, you ask? The answer lays in the fermentation process from which it's made. 

Unlike other breads leavened within a couple of hours time via baker's yeast, traditional sourdough leavens naturally through a slow method of fermentation. It all begins with a mixture of flour and water. After sitting out in room temperature for a given amount of time, wild yeast (a type of yeast that floats around in the air) and bacteria come to accumulate on the dough. As the wild yeast and bacteria interact to break down the flour's carbohydrates, lactic and acetic acids are produced.

Besides giving the bread its distinctive taste, the lactic acid makes the bread easier to digest, lowers its glycemic index (and thus prevents spikes in blood sugar), and creates an environment in which its minerals can be more readily absorbed by the body. The acetic acid is responsible for giving sourdough a longer shelf life and also contributes to its flavor. Furthermore, the bread's gluten content is cut down during fermentation, so sourdough may even be tolerable for those with gluten sensitivities.

A study by the University of Guelph goes as far as to say that sourdough is more beneficial than whole wheat bread, but it's important to note that the researchers had been testing against refined whole wheat, not 100% whole wheat in which the grains' nutrient-bearing kernels are intact. Nonetheless, sourdough certainly makes for a wholesome vehicle in which to pile on your meats, veggies, and spreads. I've had my fair share of sourdough sandwiches since delving into this most appetizing topic; if you've yet to experience this moist bread for yourself, I give you forewarning: it's positively addicting.