Heathy Happy Hearts!

9:19 PM Remy Maguire - Manifest the Best 0 Comments

I spoke on a panel this evening for Go RED! Women's heart heath on local radio KINK 101.9 It was a fabulous event celebrating women, wine and wellness. A few near by wineries brought wine to taste and there were tons of great companies sharing their products and services. I especially loved the foot massage booth! The evening was dedicated to helping women understand cardiovascular disease, know there risks, and know how they can help prevent this serious illness. I spoke about nutrition and a how few simple changes in the kitchen can have a big impact in living a long and healthy life!


How to Keep Your Heart Happy:

The American Heart Association helps define ideal cardiovascular health by identifying seven simple steps that will make the biggest impact in living a long and healthy life.


1. Stop smoking
2. Keep a healthy weight
3. Get Active
4. Eat Well
5. Manage Blood Pressure
6. Know your Cholesterol Levels
7. Keep blood sugar level


The kitchen can be the heart of the house! 3 keys to heart health happen here! A healthy diet is one of the most powerful weapons in the fight against heart disease. Here are some easy ways to meet your nutritional goals:

• You can’t eat too many veggies! Try a bunch of them and find your favorites. Make bright and colorful fruits and vegetables the highlight of your meals. Vegetables and fruits are good sources of vitamins and minerals; they are low in calories and rich in dietary fiber. Vegetables and fruits also contain substances found in plants that may help prevent cardiovascular disease. Eating more fruits and vegetables may help you eat less high-fat foods, such as meat, cheese and snack foods. Featuring vegetables and fruits in your diet can be easy. Keep vegetables washed and cut in your refrigerator for quick snacks. Keep fruit in a bowl in your kitchen so that you'll remember to eat it. Choose recipes that have vegetables or fruits as the main ingredient, such as vegetable stir-fry or fresh fruit mixed into salads.
• Enjoy heart-healthy fish. Have a 4-6oz fishy entrée 2-3 times per week. Fish is another good alternative to high-fat meats. And certain types of fish are heart healthy because they're rich in omega-3 fatty acids, which can lower blood fats called triglycerides. You'll find the highest amounts of omega-3 fatty acids in cold-water fish, such as salmon, mackerel and herring. Other sources are flaxseed, walnuts, soybeans and canola oil.

• Load up on fiber-rich foods. Apples, whole grain breads and cereals, and leafy greens are all good options. Whole grains are good sources of fiber and other nutrients that play a role in regulating blood pressure and heart health. You can increase the amount of whole grains in a heart-healthy diet by making simple substitutions for refined grain products.
• Limit the amount of sodium in your diet. Aim for less than 1500mg daily.
• Avoid sugar and sweetened beverages.
• Enjoy a variety of nuts, seeds and legumes. Keep raw almonds handy for quick snacks. Legumes — beans, peas and lentils — also are good sources of protein and contain less fat and no cholesterol, making them good substitutes for meat. Substituting soy protein for animal protein — for example, a soy burger for a hamburger — will reduce your fat and cholesterol intake.

• Eat less processed meats. Choose all-natural deli meats and organic options when available. Lean meat, poultry and fish, low-fat dairy products, and egg whites or egg substitutes are some of your best sources of protein. But be careful to choose lower fat options, such as skim milk rather than whole milk and skinless chicken breasts rather than fried chicken patties.

• Keep saturated-fat low. The best way to reduce saturated and trans fats in your diet is to limit the amount of solid fats — butter, margarine and shortening — you add to food when cooking and serving. You can also reduce the amount of saturated fat in your diet by trimming fat off your meat or choosing lean meats with less than 10 percent fat.

You can also use low-fat substitutions when possible for a heart-healthy diet. For example, top your baked potato with salsa or low-fat yogurt rather than butter, or use low-sugar fruit spread on your toast instead of margarine.
• Aim for moderation and variety in your diet. Think quality and quantity. Make the healthiest choices and be aware of portion size.

Portion sizes and more!

4:06 PM Remy Maguire - Manifest the Best 0 Comments

The Equations: Calories In (Good ones that work for and with your own body) v Calories Out = Fat Loss. There’s no way around this one. It’s up to you to find the right combination and balance of healthy foods and fun activity.

One thing at a Time: Changing your habits? Try one or two things at a time; eating breakfast daily, baking foods instead of frying them, reducing portion sizes, cooking at home and eating out a little less.

Why Diets Don’t Work: No shakes, no pills, no starving, no stress! With these “quick-fixes” you’ll lose that great fat burning tool, muscle, first and are likely to gain the weight right back. Restrictions and limitations aren’t fun and aren’t helpful or sustainable. Find Your Own Perfect Equation.

The Importance of Fiber: It reduces constipation and lowers the risk of hemorroids and diverticulosis by adding bulk to the feces and reducing transit time in the colon. Increased consumption of insoluble fiber helps to increase satiety, and the feeling of fullness may lead to decreased caloric intake. As a result, a diet high in insoluble fiber may promote weight loss. Try apples, beans, and greens.

Facts about FAT:

Less low fat, no fat and more good fats.

Unsaturated Fats are liquid at room temperature and differ from saturated fats in that their chemical structure contains double bonds. These fats are found foods such as nuts, avocados, and olives. They are liquid at room temperature and differ from saturated fats in that their chemical structure contains double bonds. Additionally, studies have shown that unsaturated fats are also heart-healthy fats - they have the ability to lower LDL cholesterol and raise HDL cholesterol ("good" cholesterol).

v. Saturated Fats are found in animal products and processed foods, such as meats, dairy products, chips, and pastries. These fats are solid at room temperature. Saturated fats are not heart healthy, since they are most known for raising your LDL cholesterol (“bad” cholesterol).

Why Water: Flush it out, feel full and keep your body running at it’s best!

Plan, plan, plan: Can’t emphasize this enough☺

The nighttime nosh: If you’ve been able to eat regularly throughout the day you should need to eat again after dinner. If you find yourself home late from the gym or work and are hungry – then, by all means, eat something. Just remember that your gearing up to gear down…eat lightly, a small carb-rich meal can often also help you sleep. (A bowl of bran flakes with berries, a small yam with cottage cheese, toast with tomatoes and swiss are all good choices)

Appropriate portion sizes:


Grains: Choose whole grains whenever possible.
Examples: One serving equals That's about the size of
Bread 1 ounce (1 small slice, 1/2 bagel, 1/2 bun) Index card
Cooked Grains 1/2 cup cooked oats, rice, pasta Billiard ball
Dry cereal 1/2 cup flakes, puffed rice, shredded wheat Billiard ball

Fruits and Vegetables: Aim 5-9 total servings each day. Choose fresh fruits and veggies whenever possible.
Examples One serving equals That's about the size of
Raw fruit 1/2 cup raw, canned, frozen fruit Billiard ball
Dried fruit 1/4 cup raisins, prunes, apricots An egg
Juice 6 oz 100% fruit or vegetable juice Hockey puck
Raw vegetables 1 cup leafy greens, baby carrots Baseball
Cooked veggies 1/2 cup cooked broccoli, potatoes Billiard ball

PROTEIN:
Meat and Beans: Choose lean meats and plant proteins whenever possible.
Examples One serving equals That's about the size of
Meat & Tofu 2-3 oz cooked beef, poultry, fish, tofu Deck of cards
Beans 1/2 cup cooked beans, split peas, legumes Billiard ball
Nuts & Seeds 2 Tbsp nuts, seeds, or nut butters Ping pong ball

Dairy: Choose low- or non-fat products whenever possible.
Examples One serving equals That's about the size of
Cheese 1 ounce or 1 thin slice of cheese A pair of dice
Milk 1 cup milk, yogurt, soy milk Baseball

FATS:
Fats & Oils: Eat fats and oils sparingly and in small portions. Choose heart-healthy fats whenever possible.
Examples One serving equals That's about the size of
Fat & Oil 1 tsp butter, margarine, oil One die

Hunger Scale: Where are you now? Pay attention to how you feel before and after you eat.


Limit Temptation: Having to drive or walk to the store for your after lunch sweet makes you think twice and come up with a more sensible solution which can create a new and better habit.


Shopping Lists and Easy Recipes: Check out the Client Zone at NW Personal Training for more FAQ about Nutrition and tons of Great, East, Healthy Recipes….

http://www.nwpersonaltraining.com/subs/client_zone/articles_faqs.php

What about my glass of Wine?: When trying to lose weight these extra, empty calories can be easier to cut and can help get you to your goal faster. Often a little buzz can lead you straight to the chip dish or dessert tray. Staying focused is important so do what it takes to get there.

Serving size matters!

3:01 PM Remy Maguire - Manifest the Best 0 Comments

If you make smart, healthy choices and fill your (small) plates with a lots of veggies and fruits, a serving of healthy carbs and a lean protein you shouldn't have to count calories ever again. Eating this way will keep your nourished and satisfied, naturally eating just what your body needs and maintaining a healthy body weight.

A typical intake of carbohydrates for the day should look like this:

5-8 serving of veggies

2-4 servings of grains (This is lower than the usda pyramids recommendation of 6-11 servings -- I recommend more veggies and less grains in your diet to keep blood sugar levels in better balance. Lowering your intake of grains can help you do this and can help you reach your goal weight. Finding the amount that works for YOU is most important. Play with your food:)

2-4 servings of fruits

Grain Serving Sizes (Examples)

1 slice WHOLE grain bread
1/4 regular sized bagel
1 bagel thin
3/4 c dry cereal
1/3 - 1/2 c cooked rice or pasta
1/2 c cooked beans, lentils, peas
1/2 large baked potato

Veggies
1 cup leafy greens - raw
1/2 c cooked veggies
3/4 c veggie juice

Fruits
1 apple, orange or banana
1/2 c chopped, cooked or canned fruit
2 kiwis
1/2 c fruit juice
1/4 c dried fruit


Next up - PROTEIN!

Carbohydrates! The body's energy source...

2:48 PM Remy Maguire - Manifest the Best 0 Comments

Carbohydrates are found in fruits, veggies, nuts, beans, grains, cereals, breads, pasta and rice. Carbs are the body's main source of energy and fuel and are a necessary part of a healthy diet. But, as we've all heard, not all carbs are created equally. With so much buzz about good carbs versus bad carbs, and advice to eat carbs or don't eat carbs, this nutrient can be hard to understand.

"Carbohydrates can be either simple (nicknamed "bad") or complex (nicknamed "good") based on their chemical makeup and what your body does with them. Complex carbohydrates, like whole grains and legumes, contain longer chains of sugar molecules; these usually take more time for the body to break down and use. This, in turn, provides you with a more even amount of energy, according to Sandra Meyerowitz, MPH, RD, a nutritionist and owner of Nutrition Works in Louisville, Ky.

Simple carbohydrates are composed of simple-to-digest, basic sugars with little real value for your body. The higher in sugar and lower in fiber, the worse the carbohydrate is for you — remember those leading indicators when trying to figure out if a carbohydrate is good or bad."

For some guidance here check out my blog post on low GI food options....

http://remywright.blogspot.com/2010/05/low-gi-meals.html

Nutrient 101

11:38 AM Remy Maguire - Manifest the Best 0 Comments

Picture your plate. Firstly, it's a small one. I use a lovely brightly colored salad plate for my main meals and a big pasta bowl for my salads. Just making this easy switch can cut calories and make sure you are getting a bunch of veggie servings.

Now, what goes on that plate?! Here is a nice summary from Rick Morris from "Runningplanet.com" of the role different nutrients play in our diet

Food is more than something to satisfy your appetite. Food is fuel for your body. Each type of nutrient has a specific purpose and meets a specific need that your body has. The six nutrients are:

Water

Yes, water is a nutrient. It is the most important nutrient. In fact, your body is approximately 50 to 55 percent water. Your body uses water 24 hours a day. A by-product of the energy production in your body is heat. Water regulates your body temperature by dissipating that heat. Water also carries nutrients to the cells in your body. Water does not produce energy.

Carbohydrates

Carbohydrates are the primary source of energy for your body. Carbohydrates power every system in your body, including your brain, heart, muscles and internal organs. Carbohydrate can be simple (table sugar, corn syrup) or complex (whole grain). Simple carbohydrates enter your bloodstream very quickly. That is why you get a sugar high when you eat candy. Complex carbohydrates are processed and used more slowly.

Protein

Protein is like the brick and mortar of your body. It is the building blocks that provide the structure for the tissues of your body. Proteins are also used to transport essential elements in your blood stream.

Fats

Fat are our storehouses of energy. When we have excess nutrients in our body, some of it is stored as fat. The primary purpose of fat is energy production. There are two main types of fats - saturated and unsaturated. Animal fats (meat, butter, lard) are usually saturated fats and contribute to heart disease and cancer. Vegetable fats (olive oil, corn oil) are generally unsaturated fats and are less harmful. Some fats have been found to be helpful in preventing some cancers and heart disease. These fats called omega-3 fatty acids are found in some fish, especially cold-water fish.

VITAMINS

Vitamins are essential for the regulation of many of the functions of the body. Most vitamins cannot be manufactured by the body and must be obtained from your diet. Vitamins do not produce energy.

MINERALS

Minerals are compounds, obtained from your diet, that combine in several ways to form the structures of your body. For instance, calcium is a mineral that is crucial in the formation and maintenance of your bones. Minerals also help regulate body functions. Minerals do not produce energy.

Carbohydrates, Proteins and Fats are the macronutrients and are the basis of a great diet.Along with a consistent watering habit I recommend including a little of the "Big 3" at every meal or snack. If these choices are made wisely you will provide your body with an abundance of healthful vitamins and minerals.

More info on these individual nutrientsand appropriate serving sizes coming up!

Start strong...Stay Strong

11:21 PM Remy Maguire - Manifest the Best 0 Comments

A huge key to weight loss success is starting the day off right. Breakfast, big or small, has an enormous impact on the rest of the day. Having a healthy morning meal will get your brain and body running strong and help it stay that way. We wouldn't let our kids out the door with out something good in their bellies - why shouldn't we do the same for ourselves. If the thought of eating early makes you queasy, don't worry. Just try to eat 30 - 90 after getting out of bed. And it doesn't have to be huge -- just be sure to include a protein, whole grain or low-gi carb and a sprinkling (or other small serving) of good fat. Those three things will be sure to get your motor and metabolism reved up and ready to go. Here are some suggestions....

Pink Berry Oatmeal Smoothie

1 cup steel cut oatmeal
1 banana, peeled, cut into chunks
16 frozen strawberries
1 1/2 cups soy milk
2 tsp honey
1 tsp vanilla extract

Directions
In blender, combine all ingredients. Blend on high until smooth. Pour into glasses.
Makes 2 16 oz. servings.

Eggy Muffin

1 whole egg
2 egg whites
1/4 c. low fat cheese
1 whole grain english muffin
Add slice tomato and avocado if you like


Directions

Whisk egg with egg whites. Spray small saute pan with cooking spray. Cook egg mixture until just set. Spray ramekin with cooking spray. Add cooked egg mixture. Top with cheese and press cheese into eggs. Microwave for 30 seconds. Let set for 1-2 minutes. Toast muffin. Top one half of muffin with eggs and put other half on top of eggs.

Number of Servings: 1


Morning Make Ahead Casserole

Ingredients

I bag of spinach
1 box of cherry tomatoes
1 white onion, diced
1 carton of egg whites
1 serving size of shredded cheddar cheese


Directions

Preheat oven to 400
Place cherry tomatoes on baking sheet with olive oil and salt
Roast cherry tomatoes for 15 minutes or until they burst

While tomatoes are roasting dice up and saute onion and spinach in a pan

Combine all ingredients and egg whites in a glass baking dish and top with shredded cheddar

Bake at 350 for 10 minutes

Number of Servings: 4

"Fruit n' Veggie" Muffins

Ingredients

Whole Wheat Flour, 2 cup
Baking Soda, 2 tsp
Pumpkin Pie spice, 2 tsp
Granulated Sugar, 0.5 cup
__________

Apple Fuji, 1 serving
Carrots, raw, 3 medium
Pears, fresh, 0.25 pear, large (approx 2 per lb)
__________

Cranberries, dried, sweetened (craisins), 0.5 cup
Almonds, 0.5 cup, slivered
Pumpkin, canned, without salt, 1.5 cup


Directions

Preheat oven to 350.

Mix together first group of ingredients (up to granulated sugar).

Grate apple, carrots and pears and add to dry ingredients.

Pulverize cranberries and almonds in a food processor or Magic Bullet. Add to dry ingredients.

Add pumpkin. Stir until everything is combined.

Divide mixture into greased muffin cups and bake for fifteen to twenty minutes, until a toothpick inserted in the middle comes out clean.

Allow to cool.

Number of Servings: 14



Simple Smoothie

Whey Protein powder, non-fat yogurt, cocoa power or instant coffee, 1/2 banana, a kiwi friut, 1/2 cup frozen berries and ice...sometimes the mix needs a splask of milk or water to blend.

Serves 1

Winter Warmer

I like to mix up 1 cup of canned pumpkin with an egg white or two or 1/4 cup egg substitute, lots of spices like cinnamon, nutmeg, an pie spice, and a couple spoon fulls of cottage cheese. Mix this all up and put in a custard cup or two and bake! Low cal Pumpkin Pie! With protein!

Serves 1

Here are a ton more!

Mixed whole grain bread with a little almond butter, sliced banana, berries on top, and a sprinkling of cinnamon; serve with a glass of low fat milk.

High fibre cereal, topped with mixed nuts, dried fruit, and a small glass of calcium fortified almond milk.

Natural yoghurt mixed with a chopped apple, berries, and whole grain cereal; served with 100% whole orange juice.

Whole grain granola bar, one orange, hard boiled egg.


Swiss muesli - combine 2 cups of oats, and 1 cup low fat milk or fruit juice, cover and refrigerate overnight. In the morning add 2 grated apples, 1/4 chopped hazelnuts, and 1 cup of low fat honey yoghurt, mix well (serves 4).

Whole wheat English muffin topped with melted reduced fat cheese, a sliced tomato, and a sliced hard-boiled egg; served with a fruit.

Scrambled egg, sprinkled with a teaspoon of ground flaxseeds; served with mixed grain bread, fresh fruit salad, and a small glass of hemp milk.


Brown rice or barley - cook the night before, then in the morning top with some berries, sliced apple, a sprinkling of cinnamon, and a little reduced fat milk.

Whole wheat pita half topped with grilled Canadian bacon, a little reduced fat cottage cheese, tomatoes, and mushrooms; serve with fruit or %100 fruit juice.


High fiber cereal, dried fruit, mixed nuts, place in a plastic bag and eat on the way to work with a hard boiled egg.

Breakfast burrito – scrambled eggs, chopped tomatoes, and a little grated reduced fat cheese, wrapped in a whole wheat tortilla, served with green tea and a slice of fresh ginger.

Whole grain bread topped with smoked salmon, and sliced tomatoes; serve with two small apricots. .

Homemade granola – mix 2 cups rolled oats, 1 cup of wheat cereal, 1 cup dried fruits and seeds, 1/4 cup of flaked coconut.

Multi grain English muffin, toasted and spread with peanut butter, topped with sliced apples, and served with a slice of grilled all natural ham.



Whole wheat bagel topped with reduced fat cottage cheese, sprinkled with flaxseed; serve with a small bowl of mixed berries, and a cup of herbal tea.

Scrambled tofu, with onions, and peppers, a dash of light soy sauce, and stir-fry with a little olive oil. Serve with whole grain toast, and a glass of calcium fortified soy milk.

Sandwich made with lean ham or turkey, in whole grain bread, topped with sliced tomatoes.

Mini whole grain bagel, topped with almond butter, sliced apples, and a glass of 100% whole orange juice.

Sliced melon tossed in a bowl with lots of berries, topped with natural yoghurt, and a handful of muesli or nuts and seeds.

Yum! I'm hungry:)

School's in session!

2:31 PM Remy Maguire - Manifest the Best 0 Comments

Dear Readers,

Following my previous post I've been thinking a lot about learning. Three times a year I begin a 10 week group program designed to help 'lose the fat and gain good health'. Members have lost anywhere from 5 - 45 pounds each and hundreds of inches! This is life changing. I'd like to welcome this seasons class! You are all such fabulous, unique women and I look forward to spending the next couple of months together.


“Feeling healthy and feeling good about yourself is not a luxury - it's an
absolute necessity.”

A little focus, please.

10:31 PM Remy Maguire - Manifest the Best 1 Comments

Healthy living isn't a start and stop, now and then, kind of thing. It's an always and forever way of life, a constantly undulating wave. Sometimes we are better at the practice than others. It's been well over a month since I had my big revelation that what and how I was eating, although seemingly very healthy, wasn't doing all that much for my mood or performance. I was often sluggish and cranky, bloated and constantly craving something, almost anything, but mostly chocolate or sweets. I would have a piece of dark chocolate after lunch. I told myself that it was good for me and it could have been. But then I 'needed' more before a workout and then after dinner. What was supposed to be a nice little daily treat became an unruly and insatiable urge. The chocolate had me under it's control. I drank alot of 'zero' calorie juices and chewed alot of 'sugar-free' gum. I couldn't understand why when I ate such nutritious meals and didn't drink soda or white breads, cakes or cookies did I feel so uncomfy in my body. And then, revelation time! After spending time with leading nutritionists and exercise experts I gladly rethought my daily routine. I didn't need to change much but a few little tweeks made a HUGE difference. I quit the gum and the diet drinks. I took more time to eat! I chewed more slowly and deliberately. I ate more at breakfast and less at night. In addition I spent a week giving my poor digestive system a rest from sugar, dairy, alcohol, red meat and too many grains. I paid attention to what made me feel good and what didn't. Finally, miraculously, I was free and I was me again! My belly was calmer and flatter. My energy was soaring both at work and at play. I even think I was a little nicer:)

I'm writing this now to remind myself that we must keep mindful of our health and our lifestyles. Einstein said, "the unexamined life is not worth living." It's Sunday night and I feel a familiar discomfort. I let my mind wander. I finished my dinner tonight faster than my husband. I found myself picking and poking around the kitchen all weekend. I realized that I lost my focus. I just didn't give my mind and body the healthy attention it deserved. It started at the beginning of the week and it ends now. I will not feel guilty. I will not beat myself up. No one should do that to anyone and especially not to themselves! Tomorrow morning I'm going to make a yummy breakfast and I'm going to sit down and eat slowly. I'm going to hydrate. I'm going to act with intention. I'm going to remember how good I feel and look when I treat my body right.

We are all students, learning how to create the very best versions of ourselves. It is easy for days, weeks, even longer pass without paying much attention to how we are feeling inside. Health comes from within. Cultivate it. Take the time to listen to your body it can teach you a lot.

Good Morning

9:43 AM Remy Maguire - Manifest the Best 0 Comments

We should all know how by now important it is to eat breakfast. Eating in the morning gets our motor running and ready to face the day. Breakfast isn't just important for managing your weight, it will also keep your brain and body working better all day. After hours of sleep blood glucose levels are very low. Glucose provides the body with essential energy for your muscles and your mind. In the morning it's important to bring those levels up so you can get the most out of the day. It is also important to keep blood sugar (glucose) from spiking too high - by avoiding white breads and sugary stuff- in order to avoid the all too common afternoon slump.

Here's an easy breakfast that will get you up and 'em and will help you stay that way all day!

Morning Mexi-Scramble

1 egg and 2-3 egg whites
1/4 cup black beans
1 cup of veggies (I use sliced shrooms, zuccini, onion and fresh spinach)
1 oz almond cheese, or whatever you like best
Salsa
Spices

Lightly grease a small skillet and heat to medium. Add sliced veggies and saute until soft. Add spices like sea salt, pepper, cayenne and oregano. Slowly scramble in eggs. Add beans and cheese. Cook it all up and serve with a spoonful of salsa.

Sometimes I'll eat this with a small sliced apple sprinkle with cinnamon (Studies have shown that just 1/2 teaspoon of cinnamon per day can lower LDL cholesterol.) Or I'll toast up a slice of 'steady eddie' bread and drizzle with honey and cinnamon.

Delicious!! and Nutritious!

One of those Days

8:24 PM Remy Maguire - Manifest the Best 0 Comments

Just a little off all day. A slow start this morning left me playing catch-up by lunch time. Funny how that happens. I felt like I had too much time and ended up running late. This meant a rushed lunch. Not ideal. It is important that we slow down to eat. It's good to take time preparing a plate with the right stuff and sitting down to enjoy the flavors. I made a gigantic healthy salad, my usual lunch, but, felt rushed while I ate. I tried my best to make the experience a good one -- I turned off the t.v., closed my computer and tried to sssllllloooowwwww doooowwwwn. Yikes! It's late! Shovel it in and GO!

Erg. Just not great for the tummy. It is much easier for our systems to use the nutrients in the food we eat properly, feeding our cells, muscles and mind when we take time to help the digestive process. When we eat too quickly and sometimes even forget to chew! our belly's tend to revolt and store the glob of turkey burger as fat. No one wants that! Another bonus of taking time to savor our meals is we that we eat less. It takes our bodies a good 20 minutes to register fullness. This is why when we rush through our meals we often still feel hungry for more. In order to keep your calories in check and your belly happy, go slowly, chew well, enjoy.

I know this simple thing just isn't that easy! When we are pressed for time, or it's been too long since we last ate, our fingers can't get the food to our mouths fast enough! I'll tell you right now this is the time to step in and save yourself! Wait a second! What am I doing standing here in the kitchen with cracker crumbs on the counter?!?!! Step back, sit down, deep breathe. Try again:)

It isn't always easy

11:35 AM Remy Maguire - Manifest the Best 0 Comments

This morning I went in and out of the front door three times before actually shutting it behind me and taking off for a morning jog. I just didn't want to go. I came back in to grab my ipod, then put it back because I didn't want to carry it, then grabbed it again fearing I'd be board in silence and finally left it and just went jogging. I'd planned a 3.5 mile route and decided half way that I'd allow myself to walk through the park as long as I finished the course. Sometimes, I feel like a real runner, smiling face to the wind, pushing and striding and feeling fast. Not today. My pace wasn't terrible and my attitude improved as I went but it was a tough start! I was motivated by the thought that when I sat down for breakfast and then began working at my desk I would feel a whole lot better having been out moving my body in the morning air then if I'd just rolled out of bed and into the chair. It wasn't raining either and I knew I coundn't count on that for long. Honestly, I still feel a bit low energy and unmotivated this morning but not for lack of trying, I blame my hormones completely. SO, I'm just going to keep plugging along, doing the best I can, doing what I said I was going to do and be gentle with myself as I do. Somedays are just easier than others. I know there's a great one right around the corner. And, who knows, after an afternoon cup of tea this one might be better too.

Hold the Phone!!

11:32 AM Remy Maguire - Manifest the Best 0 Comments

I was just looking over the shrimp recipe I posted yesterday -- to make for dinner tonight. I think it sounds good but I like to add at least two or three veggies to my meals and this one seemed lacking. I'm going to leave it up in case you'd like to try it but I think I'm going to make this one instead....

I especially like warm spinach and tomatoes!


Shrimp with White Beans and Garlic Toast

INGREDIENTS:

2 15.5 ounce cans of great northern beans or cannellini beans (I often mix the two)
1/4 cup chicken stock
1 sprig of fresh rosemary (optional)
12 large uncooked shrimp, peeled and deveined (defrosted is fine)
Olive oil
1 small yellow onion, diced
5 or 6 cloves of garlic
2 or 3 pita breads
Approximately 3/4 cup of fresh diced tomato
A few big handfuls of washed baby spinach
Approximately 8 fresh basil leaves chiffonaded (is that a word?!)
1 lemon
Salt, pepper, red pepper flakes, paprika
Optional: Pine nuts

DIRECTIONS:

For the Shrimp and Beans:
Rinse and drain the two cans of beans. Dump the beans into a large skillet set over low heat. Add a few tablespoons of chicken broth (you can add more as needed), salt, pepper, and a bit of the fresh rosemary, if desired. Keep the bean mixture over low heat until it's warmed through.

Meanwhile, wash the shrimp, pat them very dry and season both sides with salt and pepper.

Get a pan screaming hot, and coat the bottom with olive oil. Cook the shrimp in small batches and transfer them to a plate to stay warm. I used monstrously large shrimp and ended up cooking them about 2 minutes/side.

Once you finish with the shrimp, add a bit more olive oil to the same pan. Dump in the onion and sauté until it begins to soften. Then add in 2 or 3 diced cloves of garlic, salt, pepper and a bit of red pepper flake (amount will depend on how spicy you like your food).

After a few minutes, add in the diced tomato. Let some of the liquid cook out (2-3 minutes) and then add in your handfuls of spinach.

Let the spinach wilt and then add in the basil, the juice of half a lemon and a bit of lemon zest (use your microplane grater for this).

Let the spinach/onion/tomato mixture cook for a minute or two longer, then mix it into the big skillet with the beans. Taste and adjust the seasoning as needed, and mix in pine nuts if desired.

For the Garlic Pita Toast:
Preheat your oven to 350 degrees. Cut your pita breads in and then in half again so you have four little half-moons for each piece of pita.

Brush each half-moon with olive oil, then rub it vigorously with smashed garlic cloves. I like to keep the garlic on the bread for extra flavor.

Sprinkle the bread with salt, pepper and a bit of paprika for color.

Place the pita bread on a baking sheet and cook for about 10-12 minutes, until the bread is nice and crispy.

To Serve:
Spoon bean mixture in to bowls and top with a few of the shrimp (or, if you use ginormous shrimp as I did, 2-3 shrimp will probably suffice!)
Eat with pita bread.
Beware of lingering garlic breath.

Lemony Shrimp with White Beans and Couscous

9:21 PM Remy Maguire - Manifest the Best 0 Comments

Tomorrow night we are both home to cook and actually sit down and eat together. We try to eat together as often as possible but Wednesdays are the most relaxed night of the busy week. This week we are on a tight budget so it's What's in the cupboard? And What's on sale? I've got a can of white beans and a half-used bunch of parsley. There's always a box or two of couscous around. -- what can I do with this!? I think seafood sounds good, we haven't had shrimp in a while, and the price per pound is reasonable. So....

Lemony Shrimp with White Beans and Couscous
Ingredients
1 10-ounce box couscous (1 1/2 cups)
kosher salt and black pepper
3 tablespoons unsalted butter
2 cloves garlic, chopped
4 scallions, chopped
1 pound medium shrimp, peeled and deveined
1 15.5-ounce can cannellini beans, rinsed
1/2 cup fresh flat-leaf parsley
2 tablespoons fresh lemon juice
Directions
In a saucepan, bring 2 cups water to a boil.
Stir in the couscous and ¼ teaspoon salt. Cover and let sit off heat for 5 minutes; fluff with a fork before serving.
Meanwhile, heat 1 tablespoon of the butter in a large skillet over medium-high heat.
Add the garlic and scallions and cook for 30 seconds. Add the shrimp and cook, stirring, until they begin to turn pink, about 3 minutes.
Stir in the beans, parsley, lemon juice, remaining 2 tablespoons butter, 1 teaspoon salt, and ¼ teaspoon pepper.
Cook until heated through, 2 to 3 minutes. Serve with the couscous.

Thanks Martha! I'll let you all know how it goes:)

Sunday's Supper and a Super Salad

11:42 AM Remy Maguire - Manifest the Best 0 Comments

Still trying to eek out as many BBQ's as possible! This week we made better burgers with very lean all natural ground beef for Andrew and turkey for me. I bought just enough from the butcher to use for this meal and freeze some to use for spaghetti sauce later this week. I mixed the meat with chopped garlic, onions, salt and pepper, cayenne and cumin. We grilled red pepper and sweet onions and a portabello mushroom marinated in garlic and balsamic dressing. I used the big mushroom like a bun and saved my carbohydrate serving for a delicious bean and apple salad served on a side. I thought the salad was the highlight! Here's the recipe...

Black Bean and Granny Smith Apple Salad

Original Recipe Yield 4 servings

Ingredients

* 1 tablespoon canola oil
* 1 onion, diced
* 1 red bell pepper, chopped
* 2 teaspoons ground cumin
* 1/2 teaspoon salt
* 1/8 teaspoon cayenne pepper
* 2 (15 ounce) cans black beans, rinsed and drained
* 2 Granny Smith apples, unpeeled, cored, and chopped
* 2 tablespoons lemon juice
* 2 tablespoons chopped fresh cilantro

Directions

1. Heat the canola oil in a skillet over medium heat. Cook and stir the onion and red bell pepper in the hot oil until the onion has softened and turned translucent, about 5 minutes; season with cumin, salt, and cayenne pepper. Scrape into a mixing bowl; stir in the black beans, apples, lemon juice, and cilantro. Refrigerate until cold before serving.

Nutritional Information open nutritional information

Amount Per Serving Calories: 88 | Total Fat: 3.9g | Cholesterol: 0mg

The last 2 detox days and what I learned....OR Try it you might like it....

8:59 PM Remy Maguire - Manifest the Best 1 Comments

Thursday and Friday's meal plans looked much like the others. I've really enjoyed the various types of beans I've been eating and especially all the avocado. I haven't missed the bread and in fact I believe by cutting back something truly miraculous has happened. My previous daily diet consisted of 3 healthy meals with a bunch of minor indiscretions in between. However minor, these handfuls of chocolate almonds, small slices of french bread, and Andrew's leftover lunch scapes made me feel TERRIBLE. One sneaky treat lead to another. By day's end I'd obliterated my allowance for an evening cocktail by blowing a significant amount of calories on junk. Then, not only did I feel guilty, I felt deprived. And a deprived me isn't very pleasant to be around, I assure you. Giving in to cravings doesn't only feel sort of like a mistake it has other undeniable results. Horrendous blood sugar highs followed by drops that cause good moods to go bad! By not eating the things that I often have craving for -- the craving disappeared. Without the cravings I never felt wanting or longing or out of control. When cravings creep up it rarely feels good.

What feels good is being well fed, satisfied, energetic and able to focus on the rest of our wild lives. Bread and chocolate really don't need that much attention.

On Friday evening I was absolutely looking forward to enjoying a glass or two of wine with Andrew over the campfire. I was feeling great and wanted to celebrate. It was as good as I expected. We spent the weekend backpacking in Washington's Goat Rocks wilderness. To keep backpacks light our meals would have to be easily packable, unspoilable and full of energy (calories). I was a little worried about how adding bread back into my diet would make me feel. I also knew we would be unable to meet the "don't eat after 7pm" suggestion in the detox plan. Again, for me, something like a little miracle happened. Once we got out there I didn't worry anymore. I ate when I felt hungry. I made good choices. I felt energetic and light. Something had changed!
I ate more than usually to sustain us through the long hikes and chilly campsites. But, the cravings were still no where to be seen.

(I'll post my healthy campsite meals next.)

Over the weekend I realized all of this and decided I felt too good to give up on this more healthy and happy way of feeding my body and mind and mood. I've decided to stick with as many of the detox principle as possible. But "avoid" will become "limit".

-Limit red meat (still easy)
-Limit dairy (I love the almond milk!)
-Add flax and probiotics daily (Also easy)
-Limit alcohol. (Save my cocktails and wine for the weekend or a special occasion. This was tough because I've gotten in the habit of a nightly drink to "relax". I've also discovered that because I feel less agitated by caffeine and cravings this coping method is unnecessary - huge!)
-Limit grains. (I've been enjoying the black bean veggies scrambles and smoothies a ton! I think I'll pass on bread at least 3x a week to keep cravings at bay, I'm not sure I need the daily dose)
-Avoid sugar! This is critical for me and plan to keep it up. I eat a ton of fruit and feel good about consuming this natural sugar but the other stuff makes me so cranky.
-Eat lots of veggies! Yes! I love to eat and I love veggies. Bring 'em on:)

Day Three

11:20 AM Remy Maguire - Manifest the Best 0 Comments

Stickin' to it! Really this "detox" is just good eating, minus a few indulgences. What I'm noticing though is that I'm eating a lot of the same foods. A can of black beans lasts a few days, one package of tofu feeds me for a week and I can only afford so many nuts and berries. So, Wednesday's meals are just about the same as Monday and Tuesdays.

7am: 1/2 apple with a handful of fresh berries and tablespoon of crushed walnuts, 1/2 tbsp. of flax seed and a slice of leftover quiche. I ate this between clients at work with a cup of green tea.

10am: I rode my bike home to make a quick smoothie. I could have brought it to work but I like to get the fresh air. 1 scoop vanilla whey protein powder, 1 big peach, a few slices of banana, 1/2 tbsp flax, 1/2c frozen berries, 1/2 tbsp of almond butter and lots of ice. So good! I eat it with a spoon, it takes longer and I think it's more fun. This gets me through the rest of the day until I come home for lunch.

2pm: babby carrots and hummus. A big salad with greens, 1/2 c black beans, 1 ounce avocado, 1 tspb dressing, cukes, tomato, mushrooms and blueberries. For protein I tossed on a small serving of tofu. You should have seen this things, HUGE!! It was delicious and I was full halfway through and put the rest in the fridge for later.

Later in the day after studying at home and taking a very short cat-nap I felt my tummy rumble before heading off to an indoor cycle class. Atleast I think it was a hunger pain. Could have been a sleepy craving, I guess. I finished the salad and the rest of Andrew's portion of leftover quiche. I'm not sure I needed all this food. I questioned myself as I ate it, but, it tasted good and I knew it was healthy stuff and would help sustain me through a tough workout.

After class I felt better than usual. I worked super hard and didn't leave famished as I usually do. I was able to clean up and slowly fix dinner without munching all the way through. So, maybe the unplanned quiche fest was a good thing:) I realize part of what I am learning is how to eat for health, energy and happiness without the pressure of counting every calorie.

7:30pm: Trying to eat earlier than we often do. The more time before bed your body has to digest the better it will be at using fat instead of storing it and the easier it is to fall asleep.

We had a dinner salad with herbed greens, a few orange pieces, almond slices, tomato and cuke chunks, all topped with broccoli slaw sauteed with garlic, ginger and a dash of low-sodium soy sauce and 3oz each of seared yellowfin tuna coated in wasabi mustard and spices. Pretty darn good!

Slept well and feel great this morning!!

So far today I've had...

8am: Necturine slices with cinnamon, almond milk and crushed walnuts

11am: 1 egg, 3 egg whites, spinach, broccoli, and shroom scramble. 1/4 c black beans, 1 ounce avocado and a spoonful of hot salsa. (And a cup of french press coffee) a handful of cherries for a treat.

Off for a training ride in Forest Park! Back for lunch. Guess what it'll be?!!