MY SECRET RECIPE

The secret recipe is this:

• Start with the best ingredients that you can find.  Local organic produce from the farmer's market, whole grains and well thought herbs and seasoning.  
• Think about the bodies and souls you will be nourishing with the food you prepare.
• As you prepare the food, use you thoughts to appreciate the earth, the farmers, your friends and family, and yourself. 
• Be grateful for your ability to prepare food and your abundant blessings.
• Use your heart.

That is how you cook with love.  

And you know what?  It tastes different.   

~Lisa

KARIN'S CREATION

No exact measurement and it's good every time.

• Garlic grilled shrimp or chicken breast
• Corn
• Black beans
• Quinoa
• Spinach
• Cherry tomatoes
• Jalapeno
• EVOO
• Garlic to taste

Dressing:

• Lime juice
• Cilantro
• Honey
• EVOO
• Dijon mustard
• Half avocado
• Garlic

1. Prepare quinoa per package instructions.  When done add corn and black beans and half of jalapeno finely diced.  Set aside.
2. Cook shrimp or chicken to you liking. (I used garlic grilled shrimp for the photo)
3. To make dressing: In blender combine juice from 2 limes, half avocado, approx 1 TBSP of Dijon mustard, 1.5 TBSP of honey, drizzle extra virgin olive oil, cilantro and blend until thin consistency.
4. On a plate lay down a bed of spinach or greens of your choice (kale would probably taste good because it would compliment the sweetness of the dressing), half a hand full of cherry tomatoes then top with quinoa mixture and cooked shrimp, then drizzle dressing over top.

For a different flavor, we also like it with sour cream and sriracha sauce instead of the dressing.  

Enjoy!

FUCK YOU. I'M REAL TOO.

    I feel like I am being bombarded with messages about healthy body image lately.  I 100% agree that healthy body image is critical to overall health and well-being.  I also 100% agree that the media should be burned at the stake for what they have done to contribute to how women and men see the “ideal” human form.  I know that as a growing young woman I was severely impacted by too much attention focused on my body, and the bodies of those around me.  I agree with all of that. Somehow though, I am starting to feel attacked.  

    It is important to me to be in shape.  Does this mean that I am somehow a bad person, who is acting against the efforts of the people working to bring awareness to body image issues?   The idea that because I have a body close to the “ideal” portrayed by magazines, that I am somehow not portraying “realness” and cannot relate a “real” message is not fair.

     The message I send to every client, friend, family member or co-worker, is that it feels great to feel your best.  I don’t give a shit what your best looks like, but I do know that when you find it – YOU will know it.  I believe that choices contribute to where you end up.  Millions and millions of tiny little choices, that you make day-after-day, shape every aspect of your life.  

     I share my real journey with those I cross paths with.  I am not ashamed of what brought me here, and I would not change any of it.  I really like me, and all my crazy flaws.  I love chocolate.  I’ll eat every last brownie in the pan if someone does not intervene.  I love to work out because it contributes to my health and makes me strong.   I had to get rid of many pairs of jeans because my butt and my thighs got bigger and stronger.   I have a huge ribcage.  I have small boobs.  I am a bitch when I am hungry.  I get severe PMS, that is lessened when I am exercising and eating well.   I’ve had multiple eating disorders throughout my life.  I work to overcome my own vanity daily.  I get scared when I feel the world pulling me toward my destiny – scared I will mess it up.  I’ve dealt with severe acne as an adult and I still struggle with it daily. I keep my hair long because it helps hide my face on days I am not feeling my best.  I have no idea what it actually feels like to be overweight, but I do know exactly what it feels like to hate my body, in little parts, or as a whole.  I know exactly what it feels like to be stared at, made fun of, or judged because my outward appearance is not “ideal” in one way or another.  I have two amazing boys.  I was pregnant and unmarried twice by two different men.  I am divorced.   I’ve been fired.  I am a nicer adult than I was a child.  I fuck up all the time.  I am wrong all the time.  I know how to say I am sorry and I know how to forgive.  I evolve and learn every day.  

     I am real, and I take much offense at the idea that the way I look, the size I am, and the muscles I’ve worked for, make me less real than anyone else. 

AVOCADO AND CUCUMBER SOUP - CHILLED

 Ingredients:

• 1 Cucumber
• 1 Avocado
• 1 Lime
• 1 Red onion
• Cilantro
• Sea salt

Put cucumber and avocado in blender or food processor

Blend until smooth and add water until desired consistency

Add in lime juice and salt to flavor (go slow - the first time I added too much lime)

Chill in fridge for about an hour

Serve with chopped red onion and cilantro

*With the leftovers, I added cold chicken and black beans to the soup and it was delicious. 

Thank you for sharing this recipe with me, Karin.

STUFFED PEPPERS - ON THE GRILL

It's like summer on a plate

Ingredients:

If you prefer vegetarian, these are also delicious without the sausage

• 2 C cooked long grain brown rice
• 1 diced red onion
• 1 diced clove garlic
• 3-4 chopped medium mushrooms
• 1 chopped red pepper
• 1 diced jalepeno (or other spicy pepper)
• 1 small cucumber
• 1 avocado
• 1 tomato
• Chicken sausage (I used Open Nature brand from Von's)- they are good without sausage too
• 4-6 peppers for stuffing 
• Olive oil
• Sea salt
• Fresh ground black pepper
• Balsamic vinegar
• Aluminum Foil 

1. Saute 3/4 of the red onion, garlic, mushroom, red pepper, sausage and jalapeno in a little olive oil.  
2. Once ingredients soften, add in rice and stir together
3. Sprinkle lightly with sea salt and pepper (optional)
4. Turn off burner and set aside
5. Prepare your peppers for stuffing (remove tops and try to remove seeds)
6. Use a small teaspoon to scoop rice mixture into peppers (stuff it down to tip if possible)
7. Rub olive oil on outside of peppers, lightly
8. Wrap peppers in aluminum foil (I did each individually)
9. Place on pre-heated grill set at medium and cook 10 minutes.
10. Prepare side salad with tomato, remaining onion, and cucumber
11. Turn off grill and let them sit for another 5 (not sure this is necessary, but it's what I did :)
12. Place peppers on plate with salad and sprinkle everything lightly with *balsamic vinegar

*I am a huge fan of quality balsamic vinegar.  I buy mine at the farmers market and it is $18 for a smallish bottle.  I never use my big Costco jug anymore.  My favorite is the Classic Balsamic from San Felipe Olive Company.  It makes a simple plate of tomatoes and avocados taste like a gourmet meal.


The little green thing on the plate is okra.  I'd never tried it before.  I cooked it the same way as the peppers (no stuffing though) and it was yummy - reminded me of tater-tots :)

STOP BUYING IMITATION FOOD

I have to be inspired to write.  Most of the things that inspire me are a little too hot for your average blog post.  For the most part I try to limit my rants - this is an exception.  You've been warned.

What the fuck is wrong with us?  American's get mad about tax increases, budget cuts, pro-choice, right to bear arms, freedom of speech, and every other blessed thing under the sun except the FACT that the government and big food companies are experimenting on  poisoning us daily with "food" packaged in cute little boxes, sold in every grocery store in America.

This is no secret.  It is well researched, well documented, and well published by every school from Stanford to Harvard and every organization in between. So, what’s the deal people?  I am more than a little dumbfounded that no one seems to care.  I want picketers outside of Von’s and people burning their kid’s breakfast cereal in town centers.  I want public outcry at the “high-fructose corn syrup is good for you commercials.” 

Look around.  We are a nation of sick people.  Obesity, diabetes, stroke, heart disease, allergies, ADHD, and autism have all dramatically increased in the last 30 years.  You should be wondering, “Hmmm…that’s weird.  Why is that happening?”  Why are you not wondering that?  Why the hell are you not wondering that? 

The explanation is both incredibly complicated and shockingly simple. 

Pay attention. 

It is happening because people are eating a lot of something we are told is food, but it’s not actually food.  Our bodies don’t know what to do with the shit that is being ingested.  When a body does not know what to do with what’s coming in, things go wrong.  Lots of things go wrong.  Our bodies have evolved on food that comes out of the ground and from nature (plants, animals, fish, dairy, eggs, and so on). Our bodies recognize these things as food and know what to do with them.  Your body has no idea WTF to do with a cheese puff, people. 

Sadly, it is all profit driven.  There is a lot of money in fake food.  Big food companies fund “research” to dissect an orange and determine why it is healthy for our bodies.  “Research” concludes that vitamin C is what is healthy in an orange (completely ignoring the hundred other parts of the orange and how they may contribute to why the fruit is healthy).  “Research” is published by “highly reliable” sources on the internet.  Everything from Tampons to Cheerios is labeled with “contains 100% of your daily vitamin C” and the companies make back their investment in 37 minutes after the product hits the shelves. 

We are being screwed with folks. 

The good news is that because it's all profit driven, we actually do have all the control over it.  We just need to claim it.  Stop buying it.  It’s making you sick.  Do not show up at the doctor and complain of indigestion, heartburn, constipation, exhaustion, screwed up thyroid, weight that won’t come off, feeling exhausted, headaches and a million other things until you take the shit imitation food you’ve been eating out of your diet.   Your body is mad at you and it is going to do everything it can to make you stop.  You are making yourself sick.  Yes, that sounds harsh.  How dare I try to diagnose you when I don’t even know you?  The truth can be a tough pill to swallow. I am right.  If you are eating a healthy diet of whole foods, living an active life and listening to your body, then absolutely go to the doctor if you don’t feel well.  Otherwise, it’s your own fault and the pill the doctor will prescribe is only going to lead to 60 other side effects that you are not going to like either. 

Here’s the solution.  Stop buying imitation food.  Buy food your great-grandparents ate.  Eat whole food, from the earth, preferably locally grown and you cannot go wrong.  I promise that it is not as hard as it sounds.  It is a lifestyle change.  The kids will complain for a few weeks, but you will see a plethora of positive changes that will reinforce your decision, and you will never go back. 

You have my word. 

If you want help, I’ll even find someone in your area that can help you. 

Yes, seriously. 

NAKED ENCHILADAS

Ingredients:

• Olive oil
• 1 onion
• 2 red peppers
• 5 mushrooms
• 1 jalapeno
• 2 -3 chicken breast 
• Sea salt (optional)
• 1 can black beans
• 2-3 large kale leaves
• sour cream (optional)
• cooked brown rice (optional)
• avocado (optional)

Saute in olive oil over medium heat:

1 onion
2 red peppers
5 mushrooms
1 diced jalapeno pepper


Once ingredients are soft (about 10 minutes) add in:

2 cubed chicken breasts and sprinkle lightly with sea salt (optional)
Stir occasionally until chicken is cooked through

Once chicken is cooked (about 10 minutes) add in:

2-3 chopped large kale leaves
1 can of black beans - drained
1 packet of enchilada sauce (our favorite Fronterra Red Chile Enchilada Sauce)
Stir gently and let simmer for a couple minutes to heat up final ingredients

Top with a scoop of sour cream

Serve with brown rice and avocado

CHOOSE UP

Something that everyone can do daily is "choose up."  What does choose up mean?  It means always looking for a healthier option.  You don't have to be perfect, but look at what you would normally choose and try to choose one step closer to healthy.

Some examples of choosing up are:

• Riding your bike instead of driving to the store
• Drinking water instead of juice or soda
• Making turkey burgers on whole wheat buns instead of grabbing a burger
• Eating fruit instead of desert to satisfy a sweet craving
• Buying food with whole, real ingredients instead of crap
• Going to the gym instead of watching TV
• Giving up a spa day  to pay for an appointment with a personal trainer or nutrition coach 
• Sweet potato fries instead of french fries
• Eating half of the brownie 
• Buying whole wheat bread
• Eating fish instead of steak
• Eating real oatmeal instead of boxed cereal
• Gelato instead of ice cream
• Buying real peanut butter instead of Jif

Okay, you get the idea.  I realize that there are times when choosing up may be the chicken burger with fries instead of the bacon burger with fries.  You still need to give yourself credit for choosing up. 

A million small choices will make a huge impact on your life and on your health.

PRE OR POST WORKOUT MEAL

This is our current favorite pre or post workout meal (sometimes we do it for both).  The white bagel works only when you are within the window before or after a workout - any other time we use whole wheat bagels.

Toast bagel
Light layer of cream cheese
1 egg - we like over easy
Avocado
Drizzle with sriracha (spicy sauce)


**Jake eats the entire bagel, but if you are not a large male then you are probably good with half

WHY WEIGHT ON THE SCALE DOES NOT MATTER

124 lbs

140 lbs

124 lbs

140 lbs

I fretted every minute of the day if the scale said more than 124.  That was MY weight, that was what I had been for years and I found comfort in that number.  I always believed that if I could just get down to 115 that I would look toned and reach my ideal body shape.  If someone had told me I needed to gain weight to reach my ideal, I would've pretended to listen while silently thinking how ridiculous they were.

Fast forward years and kids and many little micro lifetimes lived and I am here.  Exactly where I believe in my heart I am supposed to be.

I weigh 140+ pounds now.  I still stress knowing this is what I weighed 9 months pregnant, but I know that I am strong and powerful and I love and respect my body.  I did have to get rid of some jeans.  I have an ass now and I love it - so instead of getting pissed that I couldn't zip my old jeans, I went and bought new ones that accentuate the butt I worked so hard for. 

What I have learned:

• Throw out your scale - IT IS DOING NOTHING POSITIVE FOR YOU
• Eat clean all the time
• If you must indulge do it with whole, real food and then move on 
• Drink more water
• Work out hard enough that you repeatedly feel like you are not going to make it through the workout
• SWEAT
• Find a trainer - it is worth every penny
• Do squats - they build your butt - the heavier the better
• When your jeans don't fit - get rid of them and know that getting bigger can be a good thing :)
• Eat small, balanced meals throughout the day
• Prepare your food in advance so you have healthy meals you can prepare in a pinch
• Experiment with your diet until your body tells you, "I love the way I feel"
• Expect that you will have to modify your diet occasionally to keep feeling great
• Don't compare yourself to others - all bodies are unique and what you may have to work REALLY hard for might come easier to someone else (this goes both ways)
• Love and respect your body - treat it with care and compassion 

*The results above were achieved working out with a trainer 2X a week for two year.  Yes, it cost A LOT of money and it was worth it.  Want to read about it  click here to read my blog about why I think great trainers are worth every penny.

PROTEIN COLADA SMOOTHIE

My new favorite :)

1-2 C water (depending on how thick you like your smoothie)
1 scoop vanilla protein (I love MRM)
3 strawberries
1 spear fresh pineapple
1 valencia orange
1 small banana
2 Tbsp of shredded coconut
Handful of ice cubes

Blend & enjoy!

*I add spinach to this sometimes too.  It still tastes good, but it did not look as pretty in the picture.  

VITAMIXER VEGETABLE SOUP

Cauliflower (about 1/2 head)
1 pepper
1 onion
5 cloves garlic
1 potato
Spinach (large bunch)
5 C water (add more if too thick)
Garlic powder
Salt
Pepper
Braggs liquid amino acid         
Vegetable better than broth 
Olive oil

Saute onion, garlic, peppers in olive oil until soft
Cook cauliflower and potato in microwave for about 5 minutes (until soft)
Put all ingredients (except spices) in Vitamixer and blend - I split into two batches in blender
Once blended, pour into a sauce pan (or if it fits you can just heat up in Vitamixer)
Add seasoning to taste (I used 1 TBSP Braggs and 1 - 2 TBSP of better than broth)

Serve with good bread.  I toasted one piece of bread with olive oil and Parmesan cheese and topped it with cilantro (more for looks than flavor).

MY FAVORITE WORKOUT PANTS EVER

They come in black and grey

Hands down my favorite workout pants!  I have Lululemon and I like these much better.  You can wash them a million times and they still look new, you cannot see through them - ever and they suck you in at all the right places.  Bonus, Nordstrom's stands behind everything they sell so if you don't like them you can take them back.  I know you will love them though. 

Here is the link :) No, I don't work for Nordstroms.

Zella Capri Pants

TURKEY BURGERS

I never measure when I make this.  I did put approximate amounts and pictures down below.  As long as it all sticks together so you can cook it - you're good!

Extra Virgin Olive Oil (for the pan to saute and to make the burgers)
Onion
Garlic
Mushrooms
Celery
Spicy peppers (jalapeno, serrano or similar)
Garlic powder
Salt
Pepper
Ground turkey
Cooked millet, brown rice and quinoa mix (millet and brown rice have been my favorite so far)

Saute the first five ingredients and let them cool - I put them in the fridge to get them cooled down quicker.

You can change this to your flavor preference (oil, 4 cloves garlic, 1 large onion, 6 mushrooms, 4 stalks celery)

*This time I doubled it so I could freeze the extras.  To freeze: I put on a wax papered cookie sheet and once frozen I put them in freezer bags.  

I serve them on whole wheat buns with avocado, lettuce, onions and tomato.  They are yummy with Alexia brand spicy sweet potato fries. 

Put turkey in large bowl with good sprinkle of garlic, salt and pepper

Add sauteed mixture (once cool) and spicy peppers to the turkey

Add 2-3 cups of your pre-cooked grain mixture

Mix all ingredients well - I use my hands 

Form into patties and place in a medium pan coated with olive oil - I sprinkle with more garlic powder too.  Brown on both sides (I cover for the first 10 minutes to help them cook through).  Total cook time about 15 minutes.

BEET, APPLE, LEMON, GINGER JUICE

Whenever my body doesn't feel quite right or my skin starts breaking out, I make this juice.  I'm not going to pretend to know what all it does inside of me, but it makes me feel better, clears up my skin and gets my body back on track.  I have been told that you need to be careful eating beets if your body is not used to them - so keep that in mind if beets are not part of your regular diet.

I buy all ingredients at our local farmer's market.  If you don't have a farmer's market, look for organic produce at Whole Foods.

This juice is potent!  I drink a small amount a couple of times a day.  

2 apples (I like Fugi)
2-3 lemons
1 medium ginger root (about 3 inches long)
5-10 beets (I use golden and regular)

Depending on your juicer you may need to make the chunks smaller.  I use the juicer from Costco and have been happy with it.

Cheers to a healthy life <3

MAGIC CURE CHICKEN SOUP WITH RICE

This is the soup I make when anyone I love is not feeling well.  It works every time!

All measurements are approximate.

3 TBSP extra virgin olive oil
5 cloves garlic
1 large yellow onion
4 large mushrooms
4 large celery stalks
3 carrots
2 chicken breasts cubed
1-2 C cooked long grain brown rice
Vegetable Better Than Bullion (BTB)
Bragg's liquid amino acid (BLAA)
Salt
Pepper
Garlic powder
Black pepper

Cut celery and carrots into bite size pieces
In large pot: saute olive oil, garlic, onion and mushrooms over medium heat
Cut up chicken into bite size pieces and add to pot
Sprinkle with salt, pepper and garlic powder 
Stir occasionally while chicken cooks
Once chicken is cooked through, add about 8-10 C of hot water
Add 1-3 TBSP of BTB (start with 1 and add to desired flavor)
Add 1TBSP of BLAA
Once you like the flavor, add in the carrots and celery
Simmer for about 10 minutes
Add in rice
Simmer 10 more minutes and it's ready!

OUR FAVORITE SPINACH PROTEIN SMOOTHIE

We love our Vitamixer, but you can do this in any blender :)

1-2 C. water (depends on the consistancy you like)
1 - 2 scoops vanilla protein powder (we love MRM)
1 orange
1/2 banana
Fill rest of the blender with spinach

You can add in ice if temperature is important to you

It turns out green, but if you close your eyes it tastes a lot like an Orange Julius :) 

PEAR,HONEY & GOAT CHEESE PIZZA SALAD

Flat Bread (I used Naan whole wheat, but whole wheat tortillas work too)

Honey

Goat cheese

Sliced pears

Chopped pecans or walnuts

Arugula

Balsamic dressing (I love Cindy’s Kitchen from Costco)

Preheat oven to 350

Melt honey for 10 seconds in microwave and brush on flat bread

Spread out pear slices (I like a lot)

Sprinkle on pecans and goat cheese

Bake on oven rack for about 15 minutes (tortillas will be less time) until golden brown

Toss the arugula with balsamic and put on top before serving

I like to slice it up and eat it like pizza and Jake likes to fold it and eat it like a taco.  Next time we are going to try adding a little hummus after cooking. 

PROTEIN PANCAKES YOUR KIDS WILL LOVE

I don't measure, but I combine the following ingredients to make about two pancakes.

Kodiak Cake Whole Wheat Mix (Von's)
Extra Virgin Olive Oil
Milk (I use coconut or almond, but regular works too)
2 eggs
Agave - just a small squeeze (at any store, but best deal to get at Costco)
Vanilla - small pour
Cinnamon -good sprinkle

I put pure maple syrup on the side.  The best deal for this is Costco as well.

Mix well and cook as you would normal pancakes.  If the mix is too thick, you can add more milk or water.

These are also good topped with Fage Greek yogurt mixed with agave syrup and topped with blueberries.  

WHOLE WHEAT WAFFLES

2 C whole wheat flour
1 tbsp baking powder
1 tsp salt
2 C milk (I use half coconut and half hemp milk)
2 large eggs
2 tbsp agave
1 tsp vanilla 

Combine first 3 ingredients in a bowl and set aside
Combine last 4 ingredients in blender (or hand mixer) and mix well
Add in dry ingredients slowly while blending

Let mix sit for 5 minutes before using

Make sure you coat waffle iron with oil well before pouring in batter :)

We topped with fresh strawberries mixed with a little half and half, sliced banana and powdered sugar

DO YOU HAVE A "JUDGEMENT GENE"? I DO.

It is true that being honest with yourself about any less than fantastic qualities is difficult.  One of the things about myself that I struggle with is my "judgement gene".  I am a kind person who is accepting of anyone and everyone.  I could care less whether you are a purple, gay, homeless, ten-times divorced person.  I like real people who have a kind heart and act with integrity - period.  In fact, I truly appreciate peoples differences and the diversity that exists when people are true to their authentic soul.

In spite of all of this, I have a voice in my head that judges people silently all the time.  Some examples of what my "judgement gene" might say on any given day:

Really?  A whole tub of cheese puffs and 3 boxes of sugar cereal.  I certainly hope you do not think you are taking care of your kids if you are feeding them that shit.

She has cellulite on her thighs.  I hope I don't look like that from behind.  Note to self, check thighs in sunlight before going out in public.

Those pants are not flattering on you.  

Of course you are going to stop at every sample station in Costco - can you at least move your f-ing cart over while you wait for the cheese puffs to finish cooking. 

Why don't you do yourself a favor and not turn into the McDonald's parking lot. 

Really mean, right?  I know and it makes me sad.  


There is also another voice that argues with my "judgement gene" which is much kinder and I believe a more authentic representation of my heart.  I know it must sound like my heads a little noisy.  I want my "judgement gene" to shut the heck up. I want to know where it came from.  I want to know why it thinks it has the right to judge anyone.   If I had never read People magazine and seen them blow up some poor celebrities ass to 8x11 in order to show that they had normal dimples on their thighs, then would I still deal with my "judgement gene" pointing it out on other people?  If I hadn't been told by every magazine I ever read that skinny is the only way to be beautiful would I see through different eyes?  I don't know.  It does frustrate me.  As a trainer, as a woman and as a mom I feel it is important that we find the stop/reset button ASAP.  It is not easy though.

I am working on retraining my voice.  I don't read magazines anymore.  In fact, I am seeing what happens if I just stay away from as much media as possible.  I do think it is helping and it is making the reprogramming of my inner voice a little easier.  I also make a point to say the nice things out loud to people.  It takes away the "judgement genes" power when I give the kinder side an actual voice.  It also is an amazing feeling to see someones reaction when I give them a genuine compliment. 

Me and my "judgement gene" still go at least ten rounds a day, but my authentic voice always gets the last word. 

~Lisa

EASY MAKE AHEAD RECIPE THAT IS GOOD FOR YOU

The basic recipe is below.  We add in the optional ingredients depending on our mood. 
 
Base Recipe:
I put olive oil in the bottom and rubbed it all over the pan
Layer in:
1 can of beans (your choice) drained and rinsed
1 C of quinoa and/or brown rice
4 eggs whisked together
1 can of beans (your choice) drained and rinsed
1 C of quinoa and/or brown rice
4 eggs whisked together

Bake at 325 for about 30-40 minutes (we like it well done so try less time if you prefer)

Optional:
Top with cheese
Add chicken apple sausage (or another type of meat if you prefer)
Add peppers, mushrooms, onions
Salt, pepper, crushed red pepper, or any other seasoning you love

We top with sriracha and ketchup

WHY I EAT ORGANIC AND ALWAYS WILL

We all have those pivotal moments in our lives when something happens and we know that nothing will ever be the same again.  One of mine occurred when my son was three.  He had suffered severe eczema since he was tiny and I had taken him to a multitude of specialists seeking help.  His case was extreme.  He regularly suffered staph infections and couldn’t sleep at night due to the discomfort.  It was horrible and the most horrible part is I felt helpless to comfort his pain.  The doctors wanted me to rub steroid cream all over him and give him antibiotics to deal with the repeated infections.  In my heart, I knew that this was not good for this tiny little person.  For years, I bathed him in cool water with oatmeal, rubbed him with Vaseline and Aquaphor lotion and kept his skin covered so that any additional contact irritant would not make it worse.  

I was in college at the time and spent a lot of time at the library.  One day, when I sat down to study there was a book open on the table in front of me and I started reading it.  A very small portion of one of the big long paragraphs made the point that, "the condition was found to be related to patient’s diet".    That sentence changed my entire mindset.  I knew that I had to try to drastically change what he was eating and see if that would help.  

I threw out everything in our tiny little apartment.  I found out that the local co-op was close by and the best place for organic food.  I bought him organic everything.  I took all processed food out of his diet.  If it wasn’t a whole food source, then I did not buy it.  I researched recipes that I could make that he would eat and I talked to him about why I wanted to try this new plan.  He was a trooper and together we found foods that he liked.  In less than 10 days his skin was 100% improved.  The cracked, rough, bumpy rash that covered his body was gone.  I was absolutely amazed.  From that point on, my fridge has never gone back to what it was before.  I didn’t need any more convincing than the miracle that I had just watched happen to my son.  

Over the past 15 years I have learned a lot about what they put in the food we buy.  I researched where our food comes from and I learned what genetically modified means.  I cannot believe that people are not protesting out front of their local grocery stores and demanding that they stop poisoning us.  I try not to look and sound like a total freak, but it is something I am incredibly passionate about and whenever I can I try to gently help people to understand that most of what afflicts them can be prevented and treated through nutrition modification (or a total fucking overhaul of one’s crappy diet).  

This was the beginning of a lifelong journey for me.  Ultimately, it became my passion and what my heart is drawn to.  I will always be thankful that someone left that book open on the library table. 

FUEL NOT FOOD

I hate the word “diet”.  As soon as my mind hears it all I want is a big tray of brownies.  It’s a mind fuck and I try to stay away from using it.  I look at what I eat as fuel and I know that the fuel I put in will directly result in what my body gives me back.

That said, I love to change my nutritional intake and see what happens.  I watch my skin, note how my stomach feels, pay close attention to my energy level through my workout and log how I feel throughout the day.   I am sure that this is why I was excited when Jake asked if I wanted to experiment with our nutritional intake for a couple of months.  

We decided to try three basic approaches and see how each one impacted us.  Each plan was carefully thought out and we both made sure that we were getting enough calories each day to prevent muscle loss.  This was not a “diet” it was a plan for nutrition.  

High Carb, High Protein, Low Fat

This was a big change for me.  I had a hard time even consuming the large amount of sweet potatoes, oatmeal and whole grain bread that this plan consisted of.  To be honest, it was too much food.  I did notice some fat loss on my stomach and legs – which was great, but overall this diet made me feel heavy.   I also did not like that it did not have any fruit.  I love my fruit and know that I could not do any type of nutrition plan long term that did not include fruit.  I do know that the women with super lean bodies have cut out sugar, but it’s not worth it to me to give up fruits and veggies.  Jake also noticed fat loss all over his body.  He is not a big fruit guy and this diet seemed to agree with him better.  The 100lbs that separates us probably had something to do with him being able to utilize the increase in carbs more efficiently.  

Moderate Carbs, High Protein, Moderate Fat

This was easier for me.  The decrease in carbs made me feel better – even though I did not notice any big changes in my body.  This closely followed what I eat naturally and it felt more natural to my body.  I still missed fruit, but I did include apples and that helped a lot.  Jake also felt like this was more natural for him.  The carb level was plenty to complete our workouts and maintain our energy level throughout the day.  The fat we consumed was through nuts, eggs and avocados.  

Basically Vegetarian (we are almost done with our 2^nd week of this plan)

This was a big change for us.  We bought a Vitamixer to make sure that we could get in the amount of veggies that we needed to meet our nutritional needs.  I filled the fridge at the farmers market and we drank vegetable juice cut with apples, lemons and ginger.   Both of us felt incredible after only 24 hours.  It was almost a feeling of being high – lower anxiety, calmer, more energy.  We are impressed that spinach, beets, carrots and kale can do that.  We also eat a lot of eggs, quinoa, brown rice, tofu, nuts and beans.  Our workouts feel strong, our bodies feel pumped and our energy levels are high.  We both are starting to realize that there is something to Popeye.  

Conclusion

I am still and always will be a firm believer in a well-rounded, whole food nutrition plan.  You need to listen to your body and experiment to find what works best for you.  You also need to be open to the idea that your ideal nutrition plan may change over time.  Perhaps most important, you need to cut yourself some slack.  If you want to treat yourself, then do it.  When you indulge, do it with real food, thoughtfully prepared and shared with people you enjoy.  We enjoy wine, dinners out and homemade brownies.  When we eat out, we find quality restaurants that care about quality ingredients and work to bring out the flavor of the food rather than cover it up.  We don’t make special request or order it without oil or butter.  We enjoy the experience, we take the time to savor the food and we toast the fact that we work our butts off and deserve to enjoy it.  

Our philosophy is that nutrition is the base for everything else in your life.  It dictates everything from your daily energy to your sleep patterns.  It is worth taking the time and investing the energy to find the best nutrition plan for you.  Please note that nowhere in here do I advise going on a diet.  You should never “diet”.  Set a goal to find your optimum nutrition and then experiment with good food until you find that happy place with your body.  You will never regret finding your happy place with your nutrition plan.  We promise!  

WHAT NOBODY TOLD ME ABOUT BIRTH CONTROL

In August 2009 I noticed a lot of changes in my body.  I felt like there was  a layer of fat covering my stomach, butt and legs that had never been there before.  I was working out regularly and doing plenty of cardio so I was not sure why the sudden change.  I started researching and asking questions.  I was given some pretty crazy advice, but most everything was followed up with the statement that "I was in my 30's and that was to be expected".  I had my doctor do blood work (he thought I was crazy and let me know that NOTHING was wrong with me and I was experiencing normal female body changes).  My blood work did come back normal and so my doctor was nice enough to let me know that he was right.  In my heart, I knew that some factor had changed.  I analyzed my diet, my activities, my stress level and continued on with my life frustrated that I could not figure it out.  Over the next few months I tried to make the scale budge.  I increased my workouts, altered my diet and started tracking my food in a log.  I could not lose one pound - even when I was sick for two days and ate nothing but saltines and ginger ale.  I KNEW that this was not my body. 

I don't remember the exact moment that I realized that I had been using the Nuvaring for a little less than a year.  As soon as I realized the timeline, I knew that it was the factor that had changed.  Now it sounds crazy to me that I didn't think of it earlier, but to me it was just birth control - a little clear ring I shoved inside of me once a month.

I went to my OBGYN and talked to him.  He said he had never heard of what I was describing from the Nuvaring.  I asked for my non-hormone options and there weren't many.  I chose to have the Paragard put in.  This was tough for me since anything implanted in me is not my ideal; however, I absolutely did not want hormones added to my body anymore and this outweighed the dislike of implants.


I had the Paragard procedure in April 2010.  Within a week, I lost 5 pounds without changing anything.  Over the next few months I saw that layer melt away and my body balance back where it was previously.

I was PISSED!  I know that I cannot be the only one.  The fact that not one doctor even introduced the idea to me that my birth control could have been causing the changes in my body angered me and now I tell people my story in the hopes that even one person can relate and use the information. 

I am thankful that now I feel more in control of my body.  The Paragard is not perfect, but I would rather deal with the non-hormone side effects than the hormone side effects.  

~Lisa

YOU ARE EITHER PART OF THE PROBLEM OR PART OF THE SOLUTION

My girlfriend, who I believe to be a fantastic trainer, is shifting her entire business focus to women's body image.  I know that she will be busy for the rest of her life tackling this overwhelming and deeply engrained sickness that all women deal with daily.  I do meet women occasionally who say they don't, but I don't believe them. 

I believe that I am as happy with my body as I can be.  This is not because of my size, weight or shape.  I am happy with my body because I treat it well, nourish it well, listen to it, respect it and work it out hard.  There are days I get up and feel fat and days I get up and feel great.  Sadly, no matter what I feel, I still hear my inner voice "boobs too small, thighs too thick, nose too big..." - the reel that I have played and added to since I was a teenager plays over and over in my head daily.  Almost constantly it plays a loop of craziness that comes from being bombarded by photo's, articles and movies that depict one specific body type and then self appoint that body type as "the ideal".  I know it's crazy and yet I cannot get rid of it.  I have educated it, pleaded with it and focused on saying positive affirmations in the mirror.  That voice is as much a part of me as my bones and my organs.  This makes me angry because I was not born with that voice.  I did not have that voice in my head when I was little, but now I know that I will live the rest of my days with that voice.  I want to be part of making a difference for the next generation.  I want little girls to grow up without the voice. 

I am writing this blog to encourage you to be part of a new voice.  Join the people that are focusing on changing it.  My friend's Facebook page is Angie Gooding - Body Image Specialist.  Whether you chose to join her or join someone else - I hope that you do something.  The voice takes up too much time and energy.  Imagine what an entire generation without "the voice" could focus on.   Show your support to people trying to make a meaningful impact.  It is without a doubt time to unite and express what we will tolerate as our public opinion.

WARNING! YOU HAVE BEEN GIVEN BAD INFORMATION

Again yesterday we had someone who has been trying to get in shape for over a year express frustration that they were not seeing the effects they wanted in their body.  It only took Jake a few questions to determine that he was not eating the proper foods to fuel his body for his desired results. 

There is A LOT of information on food and nutrition available to you at any given moment.  There are very few absolute truths when it comes to nutrition though.  The best thing you can do is find a professional, be honest with them and then LISTEN to their advice.  The best people will tell you that it is a journey and that it changes depending on your lifestyle and your goals.  You have to listen to your body, be willing to go against some of what you have been taught and challenge yourself to change your habits. 

A few truths:

- Eat breakfast!  It turns on your system and wakes up your metabolism.  Oatmeal with blueberries and eggs (more whites than yolks) is a great breakfast choice. 

- Eat small, balanced meals every 2-3 hours.  To keep your metabolism going you need to eat regularly throughout the day. 

- Fruits and veggies are good for you.  They fill you up, give you energy, keep you regular and provide nutrients and minerals that your body needs. 

- Drink water.  If you are not peeing enough that you find it annoying, then you are probably not drinking enough water. 

- Don't eat or drink fake food.  The biggest favor you can do for your body is to give it real food.  Read the labels.  Do not put anything that contains the word "modified" into your body.  Look for whole ingredients and short ingredient lists.  If you don't know what something is, then look it up.  Think about if what you are buying could be found at a farmers market - if not, don't buy it. 

- Working out and lifting weights has specific nutritional needs that may be different from your standard healthy diet.  If you are working towards a goal at the gym, do yourself a favor and make sure you get professional advice on proper nutrition.

- Allergies to food are more common now due to changes in the way food is grown and manufactured.  Educate yourself on what you are eating so you can identify the many ways that an allergic reaction can adversely effect your body.  For example, corn is now grown with a pesticide inside of it.  Therefore corn and all bi-products of corn (e.g. corn syrup) can cause negative reactions in the body.  For a great educational video on changes to the food chain you can go to this link.

I have learned that everything I was taught was either incorrect or only partially true.  The difference that proper nutrition can make in your life will impact everything you do.  Take the time to learn how to properly nourish yourself. 

A FEW OF OUR FAVORITE THINGS

I was talking to one of our clients the other day and she expressed her dislike of whole wheat pasta.  She said it was too chewy and did not taste good.  This reminded me that it took a lot of trial and error to find pasta that I like.  It also reminded me that a lot of healthy things I've bought do not taste great.  I get frustrated when I spend money on something and it goes to waste because no one likes it.  All of this lead me to this post.  The following are a few of my favorite things.  Not all whole wheat pasta tastes good and not all organic peanut butter is delicious, but some of them are.  I hope my experimenting and wasting my money will help you find something delicious for your home - without waste.  This is a small sample of the items in my house right now.

Fage Yogurt and Agave Syrup: 

I love these mixed together with cinnamon.  Great to satisfy a sweets craving and the Fage yogurt is packed with protein. 

Pacific Foods Hemp Milk:

I do not do well with milk so I have to find alternatives to cook with and put in protein shakes.  Hemp milk is great in protein shakes and for baking.  I like original flavor best.   It comes in chocolate and vanilla too.

 MaraNatha Peanut Butter:

I've tried them all and this is the best one.  Crunch and creamy are both delicious.  I use one for toast and the other for protein shakes.  It's worth the extra money.  Look for the large containers at Whole Foods - they are a better deal.  

Alexia Spicy Sweet Potatoes:

These are a great substitute for french fries.  They are delicious and addictive.  I would chose these over regular french fries 100% of the time. 

Kodiak Cakes Pancake Mix:

It was incredibly difficult to find a whole grain pancake mix that tasted good and was kid approved.  I mix with hemp milk, eggs, agave syrup, cinnamon, olive oil and vanilla to make pancakes.  They are yummy.  I make extra we eat them with peanut butter.  

  
365 Organic Long Grain Rice:


Rice is another one that I hear people say they cannot find a brown rice that they like.  I always choose long grain.  I just have better luck with texture after cooking it.  I have found a few I like and this is one of them.   I use double water to rice (e.g. 1 C. rice and 2 C. water) a little salt and a splash of olive oil.  I combine everything together, bring to a good boil, stir and cover tightly for 45 minute over low heat.  After 45 minutes, remove from heat, without opening lid, and let sit for 15 minutes.  If you measured carefully, it should come out perfect every time.  You can also add chicken broth to the water for flavor before you cook. 

Classico Tomato & Basil Spaghetti Sauce:

This is a great basic sauce.  I add grilled turkey to it for extra protein.  I use this in lasagna and anything that calls for marinara sauce.  Price is usually best at Costco.

Frontera Enchilada Sauce:

I love enchiladas and this is the best sauce.  It is made with quality ingredients and beats the competition hands down.   Just as an FYI - I tried the Taco packet by same company and was not as impressed.

Annies BBQ Sauce:

Love Annie's stuff and the BBQ sauce is great.  There are three different flavors and they are all delicious.  My favorite is the maple one and I use it for BBQ chicken pizza as well as dipping sauce and marinades.

O Brand Whole Wheat Rotini Pasta (from Von's or Safeway):

I am leery of store brands, but the O line has not disappointed me.  This pasta is the favorite at our house.  I like the rotini best because when cooked a little longer than recommended - it becomes less chewy and more like the pasta that we all grew up with.  I cook it at least 15 minutes in plenty of water with a generous sprinkle of salt.    I've tested it on our neighbor girl who hates all things nutritious and she loves it too. 

Rudy's Honey Wheat Bread (not pictured):

Best whole grain bread I've ever found.  They also have a double fiber bread that is good.  It's worth the extra money.  Delicious!  Keeps well in the freezer too.  

THE SHOPPING CART CURE

I find it amazing that people tolerate what is going on in America.  Supermarkets filled with aisle after aisle of "food" that provides little to no nourishment to our bodies.  WTF?  Can they at least make special aisles where they keep the crap "food" so that people are not confused?  I think if you had to go to aisle 5 and it was labeled "Food that will kill you slowly and make you feel like crap" that less people would shop in aisle 5. Realistically, the average supermarket would need 10 aisles for the crap food and 1 aisle for food that people should actually eat. 

Why is it like this?  I don't know.  I really don't understand why we accept it.  We are killing ourselves and our children.  The increased rate of cancer, diabetes, autism, allergies and a myriad of other ailments is because of the SHIT we put into our bodies and the SHIT we feed our children.

Today, make a choice to be different.  Buy food that will nourish you.  Fill your cart with vegetables, fruit, whole grains and quality sources of protein.  If you don't know how to do this, then educate yourself or ask for help.  There is too much information available for anyone to claim ignorance.