What the Squash!?

I am an recovering carb addict.  Anytime I can use a veggie that makes my mind think I'm eating pasta, I'm a happy girl.  Spaghetti Squash is delish and tricks my mind, but gosh darn it are they hard to cut.  Well I'm here to show you a easier way to cut this squash and keep all 10 fingers!

Things you'l need - Spaghetti Squash, Cutting board, Kitchen Towel, Smaller "steak" knife, and a larger "I mean business" knife. The towel will help keep your squash from moving around when you're cutting it!  

Next, take your smaller knife and make small cuts into the squash. Just grazing the surface.  Start at the half way point of the squash and keep your other hand at the opposite end.  Cut away from your other hand!!!  Do this on both halves of the squash. Then take your larger knife and follow those cuts you just made.  Pushing the whole way through.  Make sure to keep your fingers out of the way!  Once you get close, you can twist the squash apart.  

The hardest part is done! 

Scoop out of the seeds and season the flesh with olive oil, salt and pepper.  

Place the squash flesh down in a roasting pan.

If you're looking for a simple recipe; here ya go!

1.  Preheat the oven to 400 Degrees

2.  Place the squash in an aluminum lined roasting pan - flesh side down.  

3.  Pour in a little water (optional):  I find that water helps the squash steam and become more tender.  

4.  Cook the squash for 30 to 45 mins.  Check after 30 mins to gauge cooking.

5. The squash is done when tender and you can easily poke with a fork.

6.  Scrape out the flesh of the squash once cooked to your liking.  Rake your fork in the same direction as the strands to make the longest "noodles"

7.  Serve the squash immediately with your favorite sauce, meat, olive oil, butter & garlic..whatever you prefer!  Spaghetti squash will also keep refrigerated for up to a week, or frozen for up to 3 months!

Enjoy! 

Stop those cravings in their tracks!!

You've just had lunch, but someone in the office decided to make popcorn.  Now your nose is filled with the buttery smell of popcorn!  Nothing else matters now, you need popcorn!  It's actually calling you by name.  Next thing you know, you're wrist deep in the bowl of buttery goodness and then the guilt sets in.  What the heck just happened, you weren't even hungry!  Nearly 90% of women experience these kind of strong food cravings.

Eating this buttery popcorn every once in awhile is not something to be concerned about, but when 'once in a while' becomes daily, it's time to stop the madness and get yourself under control.  Sometimes willpower isn't all that you need.  Cravings are driven by the brain chemical dopamine and your brain seeks that rush over and over again.  If you want to stop these cravings in their tracks, you need a game plan.  Knowing what triggers your cravings is the first step. Not sure what your triggers are?  Answer these simple questions.

1. Are you under a lot of Stress?
2. Have you been skipping meals or under eating in general?
3. Are you drinking enough water?
4. Are you bored?
5. Have you been getting enough quality sleep at night?
6. Are you in a rut (personally, professionally?)
7. Do you really just want some popcorn?

By being able to identify your true feelings, you can work on separating those feelings from the food itself.  Planning ahead is key!  If you know after lunch you get bored and need a little something, pack an extra snack (fruit for sweet cravings; and carrots for something crunchy).  Being prepared will help you from those tempting items your co-workers bring in on a daily basis!

I have 5 tips to Stopping those cravings in their tracks! 

1. Schedule your Workouts!!  If you're working out daily, you'll be less likely to eat the crap!  Mentally you'll want to keep on a healthy path if you've done your workout first thing in the morning.  
2. Drink your H2O!! Drinking at least half your body weight in oz's will help fill you up!  Most of the time when we think we are hungry, we are actually dehydrated.  Take a water bottle with you everywhere you go. My favorite is the Britta Filter built-in water bottle.  You can fill it up anywhere you are and know you're getting filtered, quality water, so there's no excuse not to drink up!  Next time you feel like reaching for a unhealthy snack, grab your water bottle instead!
3. Live by the 80/20 Rule!!  Eating Clean 80% of the time and allowing yourself to have some cheats here and there is more attainable!  That will aid you in making this a lifestyle and not just a diet.  Eating Clean 100% of the time isn't easy to maintain, but if you're allowing yourself to go out with friends, or have a slice of pizza here and there, you'll be more likely to stick with it!  You'll actually find overtime that your cravings change.  Your body will be so use to getting all the nutrition it needs, you might actually start to crave healthy foods...did I just say that?!!  
4. Drink Shakeology Daily!!  This is a non-negligible for me!  Shakeology helps with curbing your cravings by providing your body with all the nutrients and vitamins it needs.  I wake up craving my shake, and if I miss it, my body feels sluggish.  I lack energy and focus needed to get through my busy day.  I've also found that when I miss my shake in the morning, I tend to eat more junk food.  Invest in this shake and you'll definitely see and feel the results!
5. Get your ZZZ's!!  We all know sleep is important.  When we're sleep deprived, we are more likely to reach for the junk!  Make sure you're getting 6-8 hours of a night so your body can preform at it's very best every single day!!

By incorporating these 5 tips into your daily life, you'll be sure to notice a difference in your cravings!  Live your life!  If you want that cookie, or popcorn, go for it.  Just don't let it control your life!  Sometimes food becomes our go-to when we don't know what else to do.  That's not healthy.  Hopefully these tips will help you on your fitness journey!

Your Friend in Fitness, 

Brittany

 

Lucky #7

Changing your habits can be an overwhelming process.  But, it doesn't need to be!!  Let me break it down into 7 simple to follow rules!  If you can implement these rules you'll be well on your way to looking better, feeling better and melting that fat away!

1. Drink a glass of room temperature or warm water with lemon first thing in the morning.  Do this before doing anything else.  It will get your system moving and ready to take on the day. 

2. Plan your meals ahead of time!  Not only will this save you from eating junk, it will save you money!

3. Only eat whole food ingredients - eliminate processed foods.

4. Get an accountability partner or health coach (shameless plug!)  When you have someone else supporting you along your journey, you're more likely to stick with the plan. 

5. Go Green!  Have something green with every meal or snack!

6. Carry a water bottle with you at all times.  Staying hydrated is key to your sucess

and finally.....

7. Do Not eat 2-3 hours before bedtime.  Period.  The kitchen closes and isn't open until morning.

Do you think you could implement these rules, or at least 3 of them?  Which ones will you struggle with the most?  Are you already doing these simple rules??

It's a #IWannaKnowWednesday!

Your friend in fitness,
Brittany

My Favorite Dinner!

Quinoa Stuffed Portobello Mushrooms

Yields: 4 | Serving Size: 1 mushroom | Calories: 251 | Total Fat: 5 g | Saturated Fat: 1 g | Trans Fat: 0 g | Previous Points: 5 | Points Plus: 6 | Cholesterol: 5 | Carbohydrates: 41 g | Sodium: 427 mg | Dietary Fiber: 6 g | Sugars: 4 g | Protein: 12 g |

Ingredients

• 1/3 cup dry quinoa, pre-rinsed
• 2/3 cup water
• 4 large portobello mushrooms, caps removed
• 1 tablespoon olive oil
• 2 tablespoons balsamic vinegar
• 1/2 teaspoon black pepper
• 1/4 teaspoon crushed red pepper flakes
• Kosher or sea salt to taste
• 1 cup diced vine-ripe tomatoes
• 1/2 cup Brown Rice
• 1/4 cup freshly chopped basil

Directions

Preheat oven to 375 degrees.

Add quinoa,  rice and water to a medium pot, cover, bring to a boil, reduce heat to a low-boil and cook until quinoa has absorbed most of the water, approximately 12-15 minutes. Turn off heat and leave quinoa on burner for 5 minutes.

While quinoa is cooking, place mushrooms gill (open side) up on a cookie sheet. Brush mushrooms with olive oil and evenly drizzle with balsamic vinegar. Season with salt to taste.

Cook mushrooms 10 minutes. Drain excess liquid from mushrooms.

In the meantime, in a medium mixing bowl, combine cooked quinoa, black pepper, red pepper flakes, salt to taste, tomatoes, basil and goat cheese (if desired).

Remove mushrooms from oven and evenly divide quinoa mixture, approximately 1/2 cup, into each mushroom. Bake 12 minutes or until mushrooms are tender and cheese is melted. Eat immediately or allow to cool slightly and ENJOY!