Greek Yogurt with Fresh Raspberries and Granola

Yesterday I enjoyed an outdoor event with family and friends. It was a large gathering of food trucks, music, drinks and I think I may have gone a little overboard on sampling the food!

I find that when my week is most stressful, the end of the week is most difficult to eat healthy. By the end of the week I’m tired and have given up on meal prepping or any forethought for nutrition had home out the window.

I know better than this, because I usually know my week will be busy at the very beginning. It’s very important that I stock my fridge with easy-to-grab fresh fruits and vegetables as well as making sure my pantry is stocked with oats and other whole grains that will keep me full and give me the nutrients I need.

This Saturday morning I enjoyed a very simple breakfast of plain Greek yogurt, granola, fresh strawberries, and a drizzle of honey.

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With the portions I had of 2/3 cup of Greek yogurt and only 1/4 cup of granola – the entire meal was only 257 cal, but 19 g of protein. I purposely made the meal small so that I will be hungry in the next 2 to 3 hours and can really rev up my metabolism.

I hope your weekend is going well – I’m in for another busy day! Talk to you soon, healthy bunnies!

XOXO,
Fifi

FitFeb| The Paleo Lifestyle

Katie is one of my Instagram pals (IG name: fit_weinbagel) who I have had the pleasure of following for quite some time. She’s health conscious and super athletic– and I cannot help but be jealous of her glorious view of the Northern Pacific as she heads out for jogs! Most importantly, through sharing her meals, she has greatly educated me on the Paleo diet and its benefits. People are quick to dismiss what they see as trend diets, but for some it is really eating they way that their body most agrees with– and it has become a lifestyle.

Q1: What is the paleo diet? How did you find out about it and decide it was for you?

A1: The paleo lifestyle in a nutshell is just eating real food; this means no processed food!  A good rule of thumb is to shop the perimeter of a grocery store (produce, meat/seafood, and nuts/seeds).  There is controversy over whether or not dairy is “allowed”, though I think a lot of people try to avoid it.  I believe people also try to limit fruit intake.

My coworker introduced me to the paleo lifestyle in 2011.  She brought in “The Paleo Solution” by Robb Wolf and I read it in one evening.  I had always been interested and somewhat conscious of healthy habits, however I believed whole wheat and lowfat foods, among other health fads, were “healthy” prior to reading the book.

Shortly after reading the book, I was diagnosed with Hashimotos, which is an autoimmune disorder.  The body attacks your thyroid, and interestingly enough, gluten protein looks like thyroid when it’s ingested.  This is when I gave up gluten all together and got strict about paleo.  I also have a very sensitive stomach and have to monitor what I eat closely unless I want to suffer with the side effects (bloating, nausea, fatigue, depression, etc).

Q2: I love seeing updates from you for gym workouts and runs. What’s your favorite fitness activity?

A2: Wow, this is a tough question!  Recently I have broadened my workout routine and I don’t know if I can pick just one!  I guess I would have to say I really love the runs I’ve been doing in downtown Portland followed by a weight lifting session in my office gym.  I think running downtown on the waterfront is really refreshing.  If I go to the gym, I love the stair climber because it gets your heart rate up and it stays up even if you’re not climbing very fast.  Of course I also love to end my workouts in the sauna!

katie workout

Q3: What does a typical day of paleo eating look like for you?

A3: A typical day of paleo eating for me looks like:

Breakfast: 3 hardboiled eggs and 1/2 an avocado, coffee with half and half (the only dairy I allow myself to eat on a daily basis) and liquid stevia.  Bacon on weekends.

Lunch: Ground meat with steamed veggies

Snack: Handful of nuts (almond or pistachio), and/or roasted veggies

Dinner: Salad

I don’t eat a lot of fruit, but if I’m having a crazy sweet tooth I will eat some and occasionally ice cream (not paleo!).

Green Chicken Curry

Green Chicken Curry

Fish w/veggies

Fish w/veggies

Pork & Salad

Pork & Salad

Bison steak & veggies

Bison steak & veggies

Q4: Are there noticeable differences to your health with this new way of eating?

A4:  I think eating this way has given me a lot more energy, and it has also boosted my mood.  I have read about a lot of people who effortlessly lost weight doing paleo, and I think if it weren’t for Hashimoto’s and my “weird” stomach, the same would have happened to me.  Overall I am so thankful for being introduced to this new way of eating, and it’s so simple.  Just eat real food!

Strawberry Lemon Cream Smoothie

When my protein intake is too low, or when I work out very intensely, I have protein powder to give me more nutrients. Protein powder is great, because in one small drink I can add 20 or more grams of protein and with very few calories. The drawback though, is that as many powders as I’ve tried– the ones with the lowest sugar, do not taste very good. I’m always looking for healthy ways to mask the flavor. Before this, I never added lemon juice to a smoothie. The lemon was perfect! The flavor of this drink is a cross between strawberry lemonade and cheesecake. I hope you enjoy it as much as I did!

  • 1/3 cup light coconut milk
  • 1 serving of protein powder
  • 1 and 1/2 cups of crushed ice
  • 1/2 cup of strawberry halves
  • Juice of 1/2 lemon
  • 1 tsp honey or alternative sweetener
  • 1/2 tsp cinnamon

 If you do not have crushed ice, simply add ice cubes to the blender first to crush. Next combine all ingredients and blend on high for 30 to 60 seconds, depending on the blender.

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Oven Roasted Broccoli & Glazed Salmon

I’ve been a vegetarian for years, and I love it. But, I also love to entertain and cook for others. I think it’s important that I continue to have some non-vegetarian items in my repertoire. The key to delicious meat and seafood is savoriness and moisture level, in my opinion. Some people cannot stand things like the white meat of poultry, or fleshy fish like salmon, because too many times it has been prepared in a dry and lifeless way. Roasting food is a wonderful way to soak in flavor and make some of the toughest vegetables tender and flavorful. This recipe calls  for few ingredients, has minimal prep time, and very much healthy. My simplistic meal creation is made from Asian-inspired flavors and will be done cooking by the time you’ve set the table and slipped into more comfortable attire!

Ingredients

  • Salmon steak
  • Light soy sauce
  • Sugar
  • Sesame oil
  • Sea Salt
  • Minced garlic (I used garlic and ginger from a jar. They tend to fair well in the oven without burning)
  • Minced ginger
  • 2 cups of fresh broccoli
Instructions

  1. Preheat oven to 375F.
  2. Thoroughly wash broccoli and cut into smaller florets and place into a large mixing bowl. Toss with 2 TBSP sesame oil, 1 TBSP chopped garlic, and 1 TBSP minced ginger and sea salt to taste.
  3. Evenly spread coated broccoli on a cookie sheet and bake for 15 to 20 minutes.
  4. Mix 1 TBSP soy sauce, 1 TBSP sesame oil, 1 tsp of garlic, 1 tsp of ginger, and a pinch of sugar.
  5. Oil cookie sheet and place salmon down. Lightly sprinkle each steak with sea salt. Generously brush one side of salmon steak with glaze. Bake for 20 to 25 minutes at 375F. Keep an eye on this. The times vary by the oven and size of the salmon steak.