tag:blogger.com,1999:blog-68272873302032732252024-02-20T02:56:50.863-05:00Vanessa.Fitlook and feel fit at any age!Vanessahttp://www.blogger.com/profile/16807986695547244610noreply@blogger.comBlogger304125tag:blogger.com,1999:blog-6827287330203273225.post-19372183115504744662023-06-23T17:12:00.000-04:002023-06-23T17:12:06.870-04:00Free Menopause Wellness Guide<p> </p><div class="separator" style="clear: both; text-align: center;"><a href="https://www.canva.com/design/DAFk4qlR_ys/-FFJlKff0eYXKDoddkBC5w/edit?utm_content=DAFk4qlR_ys&utm_campaign=designshare&utm_medium=link2&utm_source=sharebutton" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;" target="_blank"><img border="0" data-original-height="620" data-original-width="491" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiO3-e7BC64l2jq41TJdwdUusq2bxVtKYxoFNWo1KEvPFukPx2_Vk5RYEk44hY_0-b3smZ0AIXZHElRIdNP-sgECrNpyeR0IgWf1awiGhuKGCy5ZNkB89b1J1wYCHoIqNRP35a5rvLvkBRwzx8LcHFhMS_HottqNKOmC20sboD3lOtVp0Xy3GG5fesxqrot/s320/Screen%20Shot%202023-06-23%20at%204.57.32%20PM.png" width="253" /></a></div><p class="_04xlpA direction-ltr align-start para-style-body" style="line-height: 28px;">Hi, Beautiful!<br /><br />You may be frustrated with peri- and menopause and the symptoms. You may be experiencing any one of the 37 known symptoms, some of which include weight gain, anxiety, depression, brain fog, frozen shoulder, itchy ears, dry skin and hair, heart palpitations and so many more!<br /><br />I created <a href="https://www.canva.com/design/DAFk4qlR_ys/-FFJlKff0eYXKDoddkBC5w/edit?utm_content=DAFk4qlR_ys&utm_campaign=designshare&utm_medium=link2&utm_source=sharebutton" target="_blank">a free guide </a>with tips and habits to help us with some of these symptoms, and help our health and longevity.<br /><br />This <a href="https://www.canva.com/design/DAFk4qlR_ys/-FFJlKff0eYXKDoddkBC5w/edit?utm_content=DAFk4qlR_ys&utm_campaign=designshare&utm_medium=link2&utm_source=sharebutton">free guide</a> is NOT about restriction or perfection. It is YOUR LIFE and YOUR BODY! Do what feels good, and what you can fit into your lifestyle. Perfection can rob us of joy. We want to be hot and happy, not hot and miserable!<br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><span style="color: #393633; font-family: "YADZ-UYPVaI 0", _fb_, auto; font-weight: 700;">.</span></p><p></p><br /><p></p><p><br /></p><p><br /></p><p><br />https://www.canva.com/design/DAFk4qlR_ys/-FFJlKff0eYXKDoddkBC5w/edit?utm_content=DAFk4qlR_ys&utm_campaign=designshare&utm_medium=link2&utm_source=sharebutton</p>Vanessahttp://www.blogger.com/profile/16807986695547244610noreply@blogger.com0tag:blogger.com,1999:blog-6827287330203273225.post-59431364734020316392022-03-09T09:57:00.001-05:002022-03-09T09:59:22.832-05:00Affordable workout leggings sets!! <blockquote cite="https://www.tiktok.com/@vanessa.fitness/video/7072886610278239530" class="tiktok-embed" data-video-id="7072886610278239530" style="max-width: 605px; min-width: 325px;"> <section> <a href="https://www.tiktok.com/@vanessa.fitness" target="_blank" title="@vanessa.fitness">@vanessa.fitness</a> Keeping ALL these workout sets!! <a href="https://www.tiktok.com/tag/workoutsets" target="_blank" title="workoutsets">#workoutsets</a> <a href="https://www.tiktok.com/tag/founditonamazon" target="_blank" title="founditonamazon">#founditonamazon</a> <a href="https://www.tiktok.com/tag/leggingsset" target="_blank" title="leggingsset">#leggingsset</a> <a href="https://www.tiktok.com/tag/fitnessfashion" target="_blank" title="fitnessfashion">#fitnessfashion</a> <a href="https://www.tiktok.com/tag/workoutwear" target="_blank" title="workoutwear">#workoutwear</a> @amazonfashion <a href="https://www.tiktok.com/music/Me-Too-6717100734065690625" target="_blank" title="♬ Me Too - Meghan Trainor">♬ Me Too - Meghan Trainor</a> </section> </blockquote> <script async="" src="https://www.tiktok.com/embed.js"></script>
Vanessahttp://www.blogger.com/profile/16807986695547244610noreply@blogger.com0tag:blogger.com,1999:blog-6827287330203273225.post-80143911777337675892022-03-05T21:36:00.006-05:002022-03-05T21:36:48.024-05:00Best Amazon Swimsuit Haul for Summer 2022!!<p> These are the cutest affordable suits I found on Amazon for this summer!!</p><p>Which one do you like best? </p><p> </p>
<blockquote class="tiktok-embed" cite="https://www.tiktok.com/@vanessa.fitness/video/7068418108691762479" data-video-id="7068418108691762479" style="max-width: 605px;min-width: 325px;" > <section> <a target="_blank" title="@vanessa.fitness" href="https://www.tiktok.com/@vanessa.fitness">@vanessa.fitness</a> Who’s going someplace warm for Spring Break? <a title="swimsuithaul" target="_blank" href="https://www.tiktok.com/tag/swimsuithaul">#swimsuithaul</a> <a title="bathingsuithaul" target="_blank" href="https://www.tiktok.com/tag/bathingsuithaul">#bathingsuithaul</a> <a title="bathingsuitshopping" target="_blank" href="https://www.tiktok.com/tag/bathingsuitshopping">#bathingsuitshopping</a> <a title="founditonamazon" target="_blank" href="https://www.tiktok.com/tag/founditonamazon">#founditonamazon</a> @amazonfashion <a target="_blank" title="♬ Love You So - The King Khan & BBQ Show" href="https://www.tiktok.com/music/Love-You-So-6728562975734515713">♬ Love You So - The King Khan & BBQ Show</a> </section> </blockquote> <script async src="https://www.tiktok.com/embed.js"></script>Vanessahttp://www.blogger.com/profile/16807986695547244610noreply@blogger.com0tag:blogger.com,1999:blog-6827287330203273225.post-87346127864159291192022-02-26T11:28:00.004-05:002022-02-26T11:57:26.373-05:00When I "quit" dieting<h3 style="text-align: left;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEhDJF6MmjZoF_E9dEKK6pQZzKX_SmQmB_ggkeNrDRL0oDBGDEsVUUhZn1FqnoWxNOufA6pzbxR9LLoYsgyDsAVJNs-DWiR8hkWCJDHfdE0yn_YFmjOiuyOH3cfKbC9MpHJM9T7XNgKRGFUsLbgSi1ljc7hjDtdnJVdZAje3Tlx2FqcspSg98MHl8CBZFA=s3840" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="3840" data-original-width="2160" height="400" src="https://blogger.googleusercontent.com/img/a/AVvXsEhDJF6MmjZoF_E9dEKK6pQZzKX_SmQmB_ggkeNrDRL0oDBGDEsVUUhZn1FqnoWxNOufA6pzbxR9LLoYsgyDsAVJNs-DWiR8hkWCJDHfdE0yn_YFmjOiuyOH3cfKbC9MpHJM9T7XNgKRGFUsLbgSi1ljc7hjDtdnJVdZAje3Tlx2FqcspSg98MHl8CBZFA=w225-h400" width="225" /></a></div>The A-HA moment</h3>In 2019, I traveled to France and Italy, and ate ALL the bread, cheese, pasta, pastries, and drank lots of wine. I deliciously enjoyed myself. <div><br /></div><div>After two and a half weeks, I returned home and finally stepped on the scale, fearful of the number I would see. The number remained the exact same as when I had left for Europe. I hadn't gained an ounce. </div><div><br /></div><div>This led me to the realization that whenever I go on vacation, I never gain weight, in fact sometimes I lose weight, and I enjoy eating and drinking without restriction. In fact, on vacation, I don't even think about weight, or how much I weight, or even weight myself. I realized on vacation I ate and drank in moderation. On vacation, I'm not on the restrict-binge cycle. </div><div><br /></div><h3 style="text-align: left;">I've done ALL the diets!<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEgocprFaEnyJ7MoS7mgXoUwnLtXZB7dnff3h_LIHMAG6YZH6LSsWUy3Ziss8YoZH8cvBxLN5PJe-UOv7PHc5BhPNO3M4Xi9rxny-pyQSugJkFWHp-oP9xSzvJWt8DPQv4-lqLYRCNxZWm-XHvQdcEB9NfXAKGRTxqeswDQuFWBHaP1rYkBUMx-lfjB14Q=s299" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="299" data-original-width="150" height="400" src="https://blogger.googleusercontent.com/img/a/AVvXsEgocprFaEnyJ7MoS7mgXoUwnLtXZB7dnff3h_LIHMAG6YZH6LSsWUy3Ziss8YoZH8cvBxLN5PJe-UOv7PHc5BhPNO3M4Xi9rxny-pyQSugJkFWHp-oP9xSzvJWt8DPQv4-lqLYRCNxZWm-XHvQdcEB9NfXAKGRTxqeswDQuFWBHaP1rYkBUMx-lfjB14Q=w201-h400" width="201" /></a></div></h3><div>I have done EVERY DIET! When I was 13 years old, I started restricting food and giving it morality. Bread was bad. Pasta was bad. Sugar was bad, butter was bad, and the list continued. The restriction had begun. I would eat mainly fruits and vegetables until I was so hungry, I would binge on all the foods on the "bad" list.</div><div><br /></div><div>At 16, I planned to go to Florida for spring break and my friends and I decided to do Slim Fast 3 weeks before we left. Remember that? A shake for breakfast and lunch, and then a sensible dinner. I lost 10 pounds. As soon as I stopped, I binged on my "bad" list foods. </div><div><br /></div><div>This went on for 30 more years. Cabbage Soup Diet, Grapefruit Diet, Cottage Cheese Diet, Weight Watchers, LA Weightloss, High-Carb/Low Fat, Atkins, 21 Day Fix, Keto, Intermittent Fasting, and probably some I can't remember. </div><div><br /></div><div>The strict rules around food just kept growing. I weighed and measured all my food, I even had special containers. I became a pro at "healthifying" recipes, which never tasted as good as I wanted them to. I was either "being good" with my eating or "being bad" with my eating. </div><div><br /></div><div>In addition, I weighed myself every day. If I liked the number on the scale, I was happy, but also felt the pressure to keep that number going down, and restrict food more. I weighed myself daily because I had to keep myself accountable, right? But accountable to who? And why? Would my family or friends love me any less because of a number on the scale?</div><h3 style="text-align: left;">I got tired of it all</h3><div>The whole process was exhausting, and in my late 40s I was tired of it all. So tired, and confused about what to eat. I started to look at my future and turning 50, and asked myself, "Did I want to be dieting for the rest of my life? Did I want my days and thoughts to revolve around food?" </div><h3 style="text-align: left;">What I started doing</h3><h4 style="text-align: left;">Threw out the diets</h4><div>No more! No more spending money on diet foods, programs, supplements, or follow stupid food rules. No more adding morality around food. No more guilt around food. This takes time, but I started eating whenI was hungry, and what I felt like eating. </div><div>I would shoot for consistency. I threw out diets and restriction and decided I would consistently eat when I was hungry, and eat foods that made me physically feel good. However, if I wanted a muffin, cookies, chips, bread, or any of the other foods originally on my "bad food" list, I ate them - without guilt. I did the same for my workouts. Consistent strength training and walking, and let go of the punishing, hour long, twice a day workout. </div><h4 style="text-align: left;">Mindset and Identity Shift</h4><div style="text-align: left;">Changing the weightloss narrative and my identity in my thoughts also helped. Instead of thinking of myself as someone who needed to lose weight, I started living as someone who had already lost the weight. When I opened the refrigerator, or I would say to myself "I'm a fit and healthy person. As a fit and healthy person, what do I want to put in my body?" Anytime I thought of myself as "too heavy", "fat", or any other unkind word, I would change that too: "If a friend of mine said that about herself, what would I say to her?" </div><div><br /></div><div>It's been a three-year journey, and the weight has come off slowly, more slowly than 16, 20, or 30 year old me would have liked. What's even better is my mental health! Changing mindset is HARD!! But I've learned, food isn't good or bad, it's just food. I'm not good or bad for eating it, I'm me! </div><h4 style="text-align: left;">Threw out the scale</h4><div>I don't weigh myself, and I don't worry about what I can and can't eat. I still struggle some days with negative body image, but I'm so much happier just eating foods I enjoy, and avoiding diets and the scale. I got on the scale once because I was curious how this was going, and I completely spiraled. I thought I should have lost more, and it ruined my day. I LET THE SCALE DETERMINE MY EMOTIONS!! Do you see how crazy that sounds? I have two fabulous kids, a husband that loves me, wonderful extended family and friends, and some stupid digital object was doing this to me. </div><h4 style="text-align: left;">How I eat</h4><div>How I eat has also changed. I used to never be able to stop in the middle of eating. I was wired to finish my plate and eat everything I could, because my body had this fear that I would go o another diet or restrict myself, so I didn't know when I'd be able to eat again. </div><div><br /></div><div>Now that I've developed trust with myself and food, I know that I can listen to my body and put the food away, because I will allow myself to eat it when and if I get hungry. </div><div><br /></div><h3 style="text-align: left;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEiP-OFmOfLSBA877gX_UIqEmJuap1mBJFB9d6BmBaaRhFlrS0HpyCohZwtNkMbz2f1FJHbwq-dmyP_enb-zFiNd8CYajIu4idXVqNX5YPmNPBVxhRjmDHU58X6FW9Vx55rTG4IvG8Fn498NF4DQ8_9Pjm98AAerLuojbalMEEm0uDBSczxhbpfPULhA2Q=s1170" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="1170" data-original-width="1170" height="320" src="https://blogger.googleusercontent.com/img/a/AVvXsEiP-OFmOfLSBA877gX_UIqEmJuap1mBJFB9d6BmBaaRhFlrS0HpyCohZwtNkMbz2f1FJHbwq-dmyP_enb-zFiNd8CYajIu4idXVqNX5YPmNPBVxhRjmDHU58X6FW9Vx55rTG4IvG8Fn498NF4DQ8_9Pjm98AAerLuojbalMEEm0uDBSczxhbpfPULhA2Q=s320" width="320" /></a></div>The Result</h3><div>This entire process has led me to start taking courses for a degree in Dietetics, because I want other women to believe that their body is good. I don't sell anything, push any supplements, or require anything that will help weightloss. </div><div>Our bodies are good. We may still want to improve our bodies, but not by restricting them of food or punishing them with workouts, but by treating them well. </div>Vanessahttp://www.blogger.com/profile/16807986695547244610noreply@blogger.com0tag:blogger.com,1999:blog-6827287330203273225.post-4611538250701105022022-02-24T10:48:00.001-05:002022-02-24T10:48:35.446-05:00What helps with my workout motivation<p> </p><blockquote cite="https://www.tiktok.com/@vanessa.fitness/video/7065734049087737135" class="tiktok-embed" data-video-id="7065734049087737135" style="max-width: 605px; min-width: 325px;"> <section> <a href="https://www.tiktok.com/@vanessa.fitness" target="_blank" title="@vanessa.fitness">@vanessa.fitness</a> Reply to @wickline75 Have you tried pre-workout? <a href="https://www.tiktok.com/tag/workoutmotivation" target="_blank" title="workoutmotivation">#workoutmotivation</a> <a href="https://www.tiktok.com/tag/preworkworkout" target="_blank" title="preworkworkout">#preworkworkout</a> <a href="https://www.tiktok.com/tag/motivation" target="_blank" title="motivation">#motivation</a> <a href="https://www.tiktok.com/tag/homeworkout" target="_blank" title="homeworkout">#homeworkout</a> <a href="https://www.tiktok.com/tag/fittok" target="_blank" title="fittok">#fittok</a> @rspnutrition <a href="https://www.tiktok.com/music/Work-Bitch-6714979960219502594" target="_blank" title="♬ Work Bitch - Britney Spears">♬ Work Bitch - Britney Spears</a></section></blockquote><p><span face="BrownStd, sans-serif" style="font-size: 14px;">I love to take a <a href="<a target="_blank" href="https://www.amazon.com/gp/product/B01NCRGT4I/ref=as_li_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=B01NCRGT4I&linkCode=as2&tag=vanessamclaug-20&linkId=59b206a2087f7b43e3151f821394b85d">AminoLean Pre Workout Powder, Amino Energy &amp; Weight Management with BCAA Amino Acids &amp; Natural Caffeine, Preworkout Boost for Men &amp; Women, 30 Serv</a>">pre-workout</a> to improve my energy levels and my exercise performance, especially at 51 years old, I am not a morning person, and I workout at 6am! I wanted a pre-workout that both tasted great and didn't leave me jittery, and overstimulated.</span></p><p><span face=""Amazon Ember", Arial, sans-serif" style="background-color: white; caret-color: rgb(15, 17, 17); color: #0f1111; font-size: 14px;">Some preworkouts taste good but don't produce results, and some don't taste very good but don't do the job. Some of them have too much caffeine and your face goes numb! But <a href="<a target="_blank" href="https://www.amazon.com/gp/product/B01NCRGT4I/ref=as_li_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=B01NCRGT4I&linkCode=as2&tag=vanessamclaug-20&linkId=59b206a2087f7b43e3151f821394b85d">AminoLean Pre Workout Powder, Amino Energy &amp; Weight Management with BCAA Amino Acids &amp; Natural Caffeine, Preworkout Boost for Men &amp; Women, 30 Serv</a>">AminoLean</a> is the BOMB! Gives energy without the jitters. The fruit punch is my favorite flavor. </span></p><p><span face="Amazon Ember, Arial, sans-serif" style="color: #0f1111;"><span style="background-color: white; caret-color: rgb(15, 17, 17); font-size: 14px;">In addition to energy, <a href="<a target="_blank" href="https://www.amazon.com/gp/product/B01NCRGT4I/ref=as_li_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=B01NCRGT4I&linkCode=as2&tag=vanessamclaug-20&linkId=59b206a2087f7b43e3151f821394b85d">AminoLean Pre Workout Powder, Amino Energy &amp; Weight Management with BCAA Amino Acids &amp; Natural Caffeine, Preworkout Boost for Men &amp; Women, 30 Serv</a>">AminoLean</a> also provides amino acids to help my muscles recover and even helps with weight management. It's like a friend with benefits....but instead a preworkout with benefits!! HA!</span></span></p> <script async="" src="https://www.tiktok.com/embed.js"></script>
<iframe frameborder="0" marginheight="0" marginwidth="0" scrolling="no" src="//ws-na.amazon-adsystem.com/widgets/q?ServiceVersion=20070822&OneJS=1&Operation=GetAdHtml&MarketPlace=US&source=ac&ref=tf_til&ad_type=product_link&tracking_id=vanessamclaug-20&marketplace=amazon&region=US&placement=B01NCRGT4I&asins=B01NCRGT4I&linkId=d247f5005eeb6eb5765f21c2a9b63f3b&show_border=false&link_opens_in_new_window=true&price_color=333333&title_color=0066c0&bg_color=ffffff" style="height: 240px; width: 120px;">
</iframe>Vanessahttp://www.blogger.com/profile/16807986695547244610noreply@blogger.com0tag:blogger.com,1999:blog-6827287330203273225.post-45701441392745007842022-02-24T10:38:00.002-05:002022-02-24T10:38:12.718-05:00The BEST affordable leggings<blockquote class="tiktok-embed" cite="https://www.tiktok.com/@vanessa.fitness/video/7065513019467648303" data-video-id="7065513019467648303" style="max-width: 605px;min-width: 325px;" > <section> <a target="_blank" title="@vanessa.fitness" href="https://www.tiktok.com/@vanessa.fitness">@vanessa.fitness</a> Seriously BEST LEGGINGS EVER! <a title="leggings" target="_blank" href="https://www.tiktok.com/tag/leggings">#leggings</a> <a title="leggingsoutfit" target="_blank" href="https://www.tiktok.com/tag/leggingsoutfit">#leggingsoutfit</a> <a title="lululemondupes" target="_blank" href="https://www.tiktok.com/tag/lululemondupes">#lululemondupes</a> <a title="founditonamazon" target="_blank" href="https://www.tiktok.com/tag/founditonamazon">#founditonamazon</a> @amazonfashion <a target="_blank" title="♬ Sweet Dreams - Trinix" href="https://www.tiktok.com/music/Sweet-Dreams-6795037315535210498">♬ Sweet Dreams - Trinix</a> </section> </blockquote> <script async src="https://www.tiktok.com/embed.js"></script>I love expensive leggings like Lululemon, Alo, and YogaFit brands, but my wallet does not! When I found the <a href="<a target="_blank" href="https://www.amazon.com/gp/product/B09249GPWZ/ref=as_li_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=B09249GPWZ&linkCode=as2&tag=vanessamclaug-20&linkId=7a0200d43a7c0aa7ce66539721f37c5a">HeyNuts Hawthorn Athletic High Waisted Yoga Leggings for Women, Buttery Soft Workout Pants Compression 7/8 Leggings with Inner Pockets Black_25'' S(4/6)</a>">HeyNuts leggings on Amazon</a>, I fell in love. Buttery soft, supportive spandex, high waisted, these leggings are a dupe for my favorite Lululemon WunderUnders, but at a third of the price. <div><br />You may not have heard about the Lululemon WonderUnder leggings. If you've tried or heard about Lululemon's most popular Align leggings, they are designed to be a second skin, to have a "naked" feeling. Well I don't know about you, but at 51 years old, I don't want a "naked" feeling, I want some compression in my leggings to support me and suck me in! That's what the WunderUnders do, and THAT is exactly what the <a href="<a target="_blank" href="https://www.amazon.com/gp/product/B09249GPWZ/ref=as_li_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=B09249GPWZ&linkCode=as2&tag=vanessamclaug-20&linkId=7a0200d43a7c0aa7ce66539721f37c5a">HeyNuts Hawthorn Athletic High Waisted Yoga Leggings for Women, Buttery Soft Workout Pants Compression 7/8 Leggings with Inner Pockets Black_25'' S(4/6)</a>">HeyNuts</a> leggings replicate! <br /><br />The <a href="<a target="_blank" href="https://www.amazon.com/gp/product/B09249GPWZ/ref=as_li_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=B09249GPWZ&linkCode=as2&tag=vanessamclaug-20&linkId=7a0200d43a7c0aa7ce66539721f37c5a">HeyNuts Hawthorn Athletic High Waisted Yoga Leggings for Women, Buttery Soft Workout Pants Compression 7/8 Leggings with Inner Pockets Black_25'' S(4/6)</a>">HeyNuts</a> are the affordable legging I've been waiting for! They are made from a buttery soft material, they suck you in and have a bit of compression, but are still comfy and easy to move in. I feel very supported in them but they’re not restrictive. I wear a size XS and like the 25" length - they hit just below my ankles (I’m 5’3” for height ref). The fabric has a soft feel, they’re cool to the touch, and I don't have to tug at them or pull them up. They stay put all day. I can wear these for literally any workout and feel great in them and I can also wear them in a casual setting. Overall, these are my favorite because of the soft feel of the fabric and the supportive, sucked in feel!<br /><br />I've tried so many "dupes" leggings brands, and most of them don't have as much support to "suck in" the parts I want supported, don't wear well and feel thin and cheap. The <a href="<a target="_blank" href="https://www.amazon.com/gp/product/B09249GPWZ/ref=as_li_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=B09249GPWZ&linkCode=as2&tag=vanessamclaug-20&linkId=7a0200d43a7c0aa7ce66539721f37c5a">HeyNuts Hawthorn Athletic High Waisted Yoga Leggings for Women, Buttery Soft Workout Pants Compression 7/8 Leggings with Inner Pockets Black_25'' S(4/6)</a>">HeyNuts</a> deliver all of these qualities, and come in so many colors, patterns, different lengths (23", 25" and 28") with or without pockets, and have I mentioned how soft they are?!<br /><br /></div><iframe frameborder="0" marginheight="0" marginwidth="0" scrolling="no" src="//ws-na.amazon-adsystem.com/widgets/q?ServiceVersion=20070822&OneJS=1&Operation=GetAdHtml&MarketPlace=US&source=ac&ref=tf_til&ad_type=product_link&tracking_id=vanessamclaug-20&marketplace=amazon&region=US&placement=B09249GPWZ&asins=B09249GPWZ&linkId=1228ec58f2915d6f6b835bafabc0bb5b&show_border=false&link_opens_in_new_window=true&price_color=333333&title_color=0066c0&bg_color=ffffff" style="height: 240px; width: 120px;">
</iframe>Vanessahttp://www.blogger.com/profile/16807986695547244610noreply@blogger.com0tag:blogger.com,1999:blog-6827287330203273225.post-91971929422705029212021-09-25T11:16:00.000-04:002021-09-25T11:16:48.382-04:00How to Calculate "Calorie Deficit"<p>You've probably heard by now that if you want to lose weight, you have to eat in a calorie deficit. But what does that mean? Does it mean eating 1200 or less a day? That's what calorie trackers like MyFitnessPal told me. Does it mean restricting certain foods or entire categories of foods? That's what a low fat diet, or Keto diet, and many other types of diets do. </p><p>I don't follow any specific diet, and only use a calorie tracker app every once in a while to calculate the calories in any new foods or recipes I'm eating. Following a moderation approach, eating nutritious foods I enjoy and treats, in a slight calorie deficit, has worked for me and my clients to lose weight. </p><p>To calculate a true calorie deficit, most dietitians will use the <a href="https://www.omnicalculator.com/health/bmr-harris-benedict-equation" target="_blank">Harris-Benedict Equation</a> calculate BMR (basal metabolic rate), and then TEE (total energy expenditure), adjusting for PAL (physical activity level), and then subtract anywhere from 200 to 500 calories. It's a complicated equation, which is why I use this online <a href="https://www.omnicalculator.com/health/bmr-harris-benedict-equation">Harris-Benedict Equation Calculator</a> to determine my clients and my own Basal Metabolic Rate, Total Energy Expenditure, and adjust for Physical Activity Level. </p><p>If you really want the exact equation, I'll write it out at the end of this post. </p><p>In the meantime, this is how I use the <a href="https://www.omnicalculator.com/health/bmr-harris-benedict-equation">online Harris Benedict Calculator</a></p><p>First, I plug in my numbers: </p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiC3iVpoUNeyn-RVhFGHHn7xIgV7Xtb40uDdIQAyAmkCnLC1pUMGWrmccUy7PIyg24VaAMNb_4_QQoSV9hhJit8ssMkLn4XR7ovhKRBDQMmd91LF4A_aGd-3w5I3EdU7t-i3yv0Ozo4DFEW/s377/Screen+Shot+2021-09-23+at+1.24.50+PM.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="310" data-original-width="377" height="263" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiC3iVpoUNeyn-RVhFGHHn7xIgV7Xtb40uDdIQAyAmkCnLC1pUMGWrmccUy7PIyg24VaAMNb_4_QQoSV9hhJit8ssMkLn4XR7ovhKRBDQMmd91LF4A_aGd-3w5I3EdU7t-i3yv0Ozo4DFEW/s320/Screen+Shot+2021-09-23+at+1.24.50+PM.png" width="320" /></a></div><p>You'll notice that my TEE (total energy expenditure) is 1,783 calories per day. </p><p>This is how many calories I need to maintain my weight if I sat around and did nothing all day, but breathe and think. </p><p>That is far more than 1,200 calories, and this isn't even adjusted, yet, for my PAL (physical activity level). </p><p>PAL is how much I move during the day, AND any workouts I do. My job requires me to stand much of the day and do lots of walking on campus. I also take clients through fitness routines, in addition to my own workouts. So, let's adjust for PAL. </p><p>Second, click the "Advanced Mode" to add in PAL: </p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgS8Bk1DH_kvmiwi8wly2qjOATXkhU1Z-JCPCikUCREt3RNcxg-t6PNov6OW81T2YAbQpDmVCwzFRTdAWSNICq6KXF6fJRTmxhUzQWxYCbbHsmI5nlQV601wMyX6WTEThyphenhyphenkfJwhc_bDipyB/s481/Screen+Shot+2021-09-23+at+1.30.54+PM.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="481" data-original-width="373" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgS8Bk1DH_kvmiwi8wly2qjOATXkhU1Z-JCPCikUCREt3RNcxg-t6PNov6OW81T2YAbQpDmVCwzFRTdAWSNICq6KXF6fJRTmxhUzQWxYCbbHsmI5nlQV601wMyX6WTEThyphenhyphenkfJwhc_bDipyB/s320/Screen+Shot+2021-09-23+at+1.30.54+PM.png" width="248" /></a></div>I strength train three to four days per week, and do cardio on the others days. This is in addition to all the activity in my job. <div><br /></div><div>Now my total calories per day necessary to maintain 135 pounds is 2,237! If you've dieted frequently, this may seem like a lot of calories. It's not. Our body needs energy and is hard-wired to fight calorie restriction. </div><div><br /></div><div>From this final number of 2,237, if I want to lose weight, I would subtract anywhere from 200-500 calories per day. Most of my clients want to start right away subtracting 500, the maximum amount, but remember, the body is hard-wired to resist calorie restriction, intentional or not, which is why diets don't work. </div><div><br /></div><div>I usually suggest starting by subtracting 250 calories per day. So, for me, that would mean I would eat 1,987 calories per day. The goal is to aim for consistent, steady weight loss, without binging because we've restricted too much. </div><div><br /></div><div>Will you calculate your TEE? Let me know how you do! </div><div><br /></div><div>Equation as promised: </div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi5NlDLM0qqkL5B6icKzFkQZKDh7LAndJXKAUssz9h1IiQVc48Shhfjdvg_zwwlkBzheCZFuJSbY179_Ado1cw3ZnahZdIRQymsAaG0IBlXLDyUDelI2Ef31BAi-_veTDMlKUmXHjV_xXnJ/s542/Screen+Shot+2021-09-23+at+2.09.20+PM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="66" data-original-width="542" height="39" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi5NlDLM0qqkL5B6icKzFkQZKDh7LAndJXKAUssz9h1IiQVc48Shhfjdvg_zwwlkBzheCZFuJSbY179_Ado1cw3ZnahZdIRQymsAaG0IBlXLDyUDelI2Ef31BAi-_veTDMlKUmXHjV_xXnJ/s320/Screen+Shot+2021-09-23+at+2.09.20+PM.png" width="320" /></a></div><br /><div><br /></div><div><p><br /></p><p><br /></p></div>Vanessahttp://www.blogger.com/profile/16807986695547244610noreply@blogger.com0tag:blogger.com,1999:blog-6827287330203273225.post-10642308589578098422021-09-23T12:58:00.005-04:002021-09-23T14:26:53.387-04:00Stop tying weight loss with happiness.<div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiZN3Ts9kZ-0GxqBxVfB2xE9O7owErhpDUWqyaxlJb7NgG-rYYJnn68H30z3AH47_2XdX_5DtUqbm1m6TKFuZE5vDEPldP5XgLZjCdijmukJ0-e9WXysmISAW0LBQOYB_yrVnqlqnDZ93nY/s275/Unknown.jpg" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><br /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhIX3Jjs2fsvJ17vweH03mWJ603TPLGBHX3jWOLgc-dnII0UfyjN_eciphjbGroGr8HdLcvYkWEEQiCEEq_SlLsShJysEtvs8DUtNGx2jIbUbHJcodN2kvi-vI4bWDiNkcf0XdT5KjjwiWZ/s329/Screen+Shot+2021-09-23+at+2.24.51+PM.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="329" data-original-width="231" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhIX3Jjs2fsvJ17vweH03mWJ603TPLGBHX3jWOLgc-dnII0UfyjN_eciphjbGroGr8HdLcvYkWEEQiCEEq_SlLsShJysEtvs8DUtNGx2jIbUbHJcodN2kvi-vI4bWDiNkcf0XdT5KjjwiWZ/w281-h400/Screen+Shot+2021-09-23+at+2.24.51+PM.png" width="281" /></a></div><br />Are you waiting to lose 10, 20, 30 or more pounds? Waiting to fit into that special dress, bathing suit, or pair of jeans? Waiting to be "happy" with your weight, that ever elusive specific number you've set in your mind? </div><div><br /></div>If your health and fitness goal is weight loss, and you are unhappy now with yourself/your body, my question to you is this: <div><br />Why aren't you allowed to be happy right now, instead of when you've lost weight? <br />Acceptance of ourselves, and allowing ourselves to be happy NOW is necessary to make any progress. </div><div><br /></div><div>I struggled for years on diets, calorie counting, and excessive exercise. I tried every diet out there, reduced my food intake to 1200 calories or less a day, and lived my life by a long list of food rules. Then, I would binge on all my restricted foods, feel sick, guilty, and berate myself for being "weak." Obviously, nothing worked, which just made me feel completely hopeless as I gained more and more weight. </div><div><br /></div><div>I had to learn to respect my body and be content in my skin. This process began when I read<div class="separator" style="clear: both; text-align: center;"><a href="https://www.amazon.com/dp/1079705031/?ref=idea_lv_dp_ov_d&tag=onamzvanes0e9-20&linkCode=ic6&ascsubtag=amzn1.ideas.1O7DTX4HWWZTX" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;" target="_blank"><img border="0" data-original-height="342" data-original-width="234" height="250" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgVHlRM5E5iZN7CtuzT6Sf_uPjsFUAgE548c1qaZ0r9ItOGZmUAnlDxWxzt0zazbbzP9j0AvgQcaggIv4VqDYKZjCJ_KGcdLSvQ8aBfUVS7ZZD6XlaRJJQXgU3WsoZi6SOtdCCwGqR4ZxxW/w171-h250/Screen+Shot+2021-09-23+at+12.52.17+PM.png" width="171" /></a></div><br /> the book <a href="https://www.amazon.com/dp/1079705031/?ref=idea_lv_dp_ov_d&tag=onamzvanes0e9-20&linkCode=ic6&ascsubtag=amzn1.ideas.1O7DTX4HWWZTX" target="_blank">Within: A spiritual awakening to love and weight loss</a>, and then therapy. I am happy with the way I am now. I know that sometimes I have to make healthier lifestyle choices, but also allow myself to enjoy delicious foods, without guilt or berating myself. </div><div><br /></div><div>If this sounds familiar to you, get professional help. You are not lazy; you are not alone. You have a mental health issue that needs treatment. It was like a weight lighten from my shoulders that I felt had been there my whole life. </div><div><br />We put so much pressure on ourselves to lose weight - like everything is riding on it. <br />Be happy NOW, content in your skin. </div><div><br /></div><div>Think of your very best friend. Do you love her for her abs? Do you love her for the amount she weighs? We don't love people for their abs, because they have long legs, or for the amount shown on a scale. We love them because of who they are, their kindness, their love, the way they treat others; the fun and laughter we have when they are around us! </div><div><br /></div><div>Might we need to make healthier lifestyle choices? Maybe. Let's let go of tying weight loss with happiness. </div><div><br />Who's with me?</div>Vanessahttp://www.blogger.com/profile/16807986695547244610noreply@blogger.com0tag:blogger.com,1999:blog-6827287330203273225.post-46040890827719863232021-02-02T22:25:00.003-05:002021-02-02T22:27:14.824-05:00Skinny Weightloss Veggie Soup<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhOUAS2dcuSL4NujTk3HP1nGDEEt5ABvTnHKsl1A3j6ejNHkRhlIqzTQJDMIBt2GYli-i5fLlmjtLgQgwtub5vlgnIFN4EPgqaB3u7HA1kxRbcuCmHXTh8hh_x6eZAAaCKSMeG8buTyZHmW/s2048/IMG_9789.JPG" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="2048" data-original-width="1365" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhOUAS2dcuSL4NujTk3HP1nGDEEt5ABvTnHKsl1A3j6ejNHkRhlIqzTQJDMIBt2GYli-i5fLlmjtLgQgwtub5vlgnIFN4EPgqaB3u7HA1kxRbcuCmHXTh8hh_x6eZAAaCKSMeG8buTyZHmW/s320/IMG_9789.JPG" /></a></div>A big bowl of vegetable loaded soup that is delicious, warm, comforting and oh, so nutritious, is one of my favorite Instant Pot meals. I love making it in the winter and store it in the fridge for my lunch. <div><br /></div><div>I call this my skinny weight loss soup because it's filling, and contains a bowlful of nutrients that reduce bloating, inflammation, and aid in overall health. </div><div><br /></div><div>I'm saving time by making this in the <a href="https://www.amazon.com/gp/product/B00FLYWNYQ/ref=as_li_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=B00FLYWNYQ&linkCode=as2&tag=vanessamclaug-20&linkId=da0275554a67673f675cae409df70460">Instant Pot,</a> which takes 25 minutes instead of letting it simmer all day, and f I want an even bigger time saver, I buy as many pre-chopped veggies as I can.<div><br /></div><div>The star veggies in this soup are cabbage and leeks. Cabbage is a nutritious and filling leafy green. Leeks, and all of the veggies in this soup are nutrient-dense, meaning that they’re low in calories yet high in vitamins and minerals. However, leeks specifically are a good source of manganese, which may help reduce premenstrual syndrome (PMS) symptoms and promote thyroid health. Leeks are also great for the skin, and may help with inflammation, bloating, and heart health. <br /><br /><div>Tips for making <a href="https://www.amazon.com/gp/product/B00FLYWNYQ/ref=as_li_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=B00FLYWNYQ&linkCode=as2&tag=vanessamclaug-20&linkId=da0275554a67673f675cae409df70460">Instant Pot</a> Vegetable Soup:<br />You can use any beans you like. I used white beans, but you can use kidney beans, navy beans, or black beans.<br />Don’t like cauliflower? Use broccoli instead. Use the veggies you like and enjoy. <br />I use chicken stock, but you could use vegetable stock as well. I love adding turmeric to any dish I can and I used it in this soup too. If you have it on hand, add 1/2 teaspoon. <br /><br />INGREDIENTS<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiRIcosBdxTkb3yFLknLOmhLsQETc_rW03KDZsot83XFN7iNrWOIYwUQ2FDJN1Fhe9OtJhIeExQ-3FjMxJtlvW-5bDNegDWOHow6pV3m0Zkf_w-NnRIaIR-pWZKGqy1LziyqPPaH4URHI7i/s1200/IMG_9830.JPG" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="1200" data-original-width="800" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiRIcosBdxTkb3yFLknLOmhLsQETc_rW03KDZsot83XFN7iNrWOIYwUQ2FDJN1Fhe9OtJhIeExQ-3FjMxJtlvW-5bDNegDWOHow6pV3m0Zkf_w-NnRIaIR-pWZKGqy1LziyqPPaH4URHI7i/s320/IMG_9830.JPG" /></a></div><br /></div><div>1 tablespoon olive oil<br />5 garlic cloves minced<br />4 leeks, trimmed and sliced<br />5 white mushrooms washed, sliced<br />2 cups riced cauliflower (or florets if you prefer)<br />2 carrots peeled and chopped<br />2 celery stalks chopped<br />2 zucchini, chopped</div><div>2 yellow summer squash, chopped<br />3 cups chopped cabbage<br />1 15 oz. can white beans drained and rinsed<br />1 15 oz. can diced tomatoes</div><div>4 cups low sodium vegetable or chicken stock</div><div>**Option: I like to puree my beans, tomatoes and chicken stock in a blender before adding them to the Instant Pot. It thickens the broth.<br />1 bay leaf<br />1 teaspoon Italian seasoning<br />1/2 teaspoon ground paprika<br />1/2 teaspoon black pepper<br />1/2 teaspoon salt<br />1 tablespoon lemon juice<br />1/2 teaspoon turmeric<br /><br />INSTRUCTIONS:<br />1. Press "saute" button on your Instant Pot. Add olive oil to the stainless steel insert. Wait 2 minutes for it to preheat.<br />2. Add garlic and leeks to Instant Pot. Saute, stirring often, until the leeks soften. Add mushrooms and saute for 2 minutes, until the mixture is fragrant.<br />3. Press "off/stop" button.<br />4. Add remaining ingredients to Instant Pot.<br />5. Place lid on the pressure cooker and make sure the valve is set to "sealing".<br />6. Press "pressure cook" setting and timer to 25 minutes.<br />7. The Instant Pot will beep and start cooking. It may take about 5-10 minutes for it to come to pressure and then start the timer.<br />8. When done, the Instant Pot will beep. Let the pressure release naturally for about 5 minutes, then quick release any remaining pressure by carefully switching the valve to "venting".<br />9. Carefully remove the lid, away from your face, and set aside.<br />10. Stir the soup. Let cool slightly before serving.<br />11. Season with more salt and pepper to taste.<br /><br />This soup is loaded with vegetables: cabbage, garlic, zucchini, carrots, celery, cauliflower, leeks and beans. It will help with bloat and inflammation, keep you full. The addition of turmeric, pepper, Italian seasoning, paprika and bay leaves add a delicious flavor.</div></div></div>Vanessahttp://www.blogger.com/profile/16807986695547244610noreply@blogger.com0tag:blogger.com,1999:blog-6827287330203273225.post-66053711608398744712021-01-06T21:14:00.006-05:002021-01-06T21:20:42.331-05:00New Year Weightloss Tips<p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhuAUZvrV1yTsFzougRQWsc7SrWJlIwciiuY9IaElyJxmP7gIMmfNTfD8B8_WpC8jzfa9ZfThr75pThehle4WxLdJxC6hy2zZ5tHXGXe-kMm2OzdO6TiYsBLzpXrlNfgxH4dU2pjBitvpmp/s513/how+to+lose+weight+at+home+%25282%2529.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="513" data-original-width="513" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhuAUZvrV1yTsFzougRQWsc7SrWJlIwciiuY9IaElyJxmP7gIMmfNTfD8B8_WpC8jzfa9ZfThr75pThehle4WxLdJxC6hy2zZ5tHXGXe-kMm2OzdO6TiYsBLzpXrlNfgxH4dU2pjBitvpmp/w320-h320/how+to+lose+weight+at+home+%25282%2529.png" width="320" /></a></div>Tammy, a new client, told me she had followed the NutriSystem diet two years ago and lost 40 pounds, but when she stopped ordering and eating the plan's food, she regained all the weight. She came to me in December wanting personal training and a nutrition plan. She asked "What do I have to do? I'll do it, just tell me."<p></p><p>Have you felt like Tammy? I know I did. I've followed every diet, taken diet pills, and every weightloss trend since the 1980s!! I've deprived myself of food, restricted calories, and banned entire food groups. Each time I stopped the prescribed diet, I would gain back the weight. This happened through my 20s, through my 30s, and halfway through my 40s. </p><p>Three years ago, I said "ENOUGH" to all of this. I ditched the diets. If a specific diet works for you, great. If you can continue on it, and eat the prescribed diet long-term, if it's sustainable for you and your lifestyle, then continue. You don't need to read anymore. </p><p>However, if you're looking for a sustainable way of eating, that can support weightloss efforts, then check out these tips below. These are a beginning. I started slow, because I didn't know what I should eat, or what I should do. Here are the FIVE TIPS I started with: </p><p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhH2_b3oYvQLc1bS4mVQTmHfr-1o9a6Xr36EP01wnUYvrWYf1GWoxXfLAeIm8e7GHw8Tb-9UIg0rZHoBSXhoBWLX2b7uDiDil9hI-lAh9Xvo1sfY_P6gejr_Q-N93g-damDX6tEODepyS2e/s376/Screen+Shot+2021-01-06+at+9.12.19+PM.png" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="376" data-original-width="343" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhH2_b3oYvQLc1bS4mVQTmHfr-1o9a6Xr36EP01wnUYvrWYf1GWoxXfLAeIm8e7GHw8Tb-9UIg0rZHoBSXhoBWLX2b7uDiDil9hI-lAh9Xvo1sfY_P6gejr_Q-N93g-damDX6tEODepyS2e/w183-h200/Screen+Shot+2021-01-06+at+9.12.19+PM.png" width="183" /></a></div>1. Drink Water: you know this. This is not magic, but I know I feel better, my digestion is better, my skin<br /> is better when I drink water. How much? It's individual for all, but start by drinking half your weight in ounces. I weigh 135 pounds, so I drink 67.5 ounces each day. Sometimes lots more, sometimes a bit less. If half your weight in ounces seems like too much, then just start by ADDING more WATER to what you drink. Set an alarm to drink a few sips each hour; or drink a glass of water after each time you go to the bathroom; or drink a glass before eating anything. <p></p><p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjiJgDBE7G0wtik6KOvBOFtr0H-7V6EVkT-gWl475eaPz2qF2ntp7fpMUO9GmOrbFQpen38obDwqBDbFEmKyFKebeLbT_Pf7mP-LYGemFfzbUkgmxvFRUxLslczQJsxWQwt0WkqLLVbz38E/s259/images.jpeg" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="194" data-original-width="259" height="114" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjiJgDBE7G0wtik6KOvBOFtr0H-7V6EVkT-gWl475eaPz2qF2ntp7fpMUO9GmOrbFQpen38obDwqBDbFEmKyFKebeLbT_Pf7mP-LYGemFfzbUkgmxvFRUxLslczQJsxWQwt0WkqLLVbz38E/w152-h114/images.jpeg" width="152" /></a></div>2. ADD a CUP OF VEGGIES (if possible make them green leafy ones) at EVERY MEAL. Yes, that means breakfast too. Add frozen cauliflower to a smoothie (you won't even taste it), add some spinach to scrambled eggs, or make a mushroom, peppers, and onions omelet. Make sure it's a vegetable you enjoy eating. Eat veggies as snacks and have a cup at lunch and dinner too. This is not about forcing down plain steamed broccoli as punishment for what you ate over the holidays. <p></p><p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi37GfdvNowIu9jD6qnDHkxxj-MHV3cEKtR0wYbJqmy73jEb3Lpvt_W8nqUFjAjx0hvY8eX65vc2He0yeeM-Aq0qQRi2qBt_wJF7AXoq8YmluKve4nm6urzvHJS-wCOt4c7Dmm-trI4GLlA/s480/walking-for-weight-loss-tips-1588694143.jpg" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="480" data-original-width="480" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi37GfdvNowIu9jD6qnDHkxxj-MHV3cEKtR0wYbJqmy73jEb3Lpvt_W8nqUFjAjx0hvY8eX65vc2He0yeeM-Aq0qQRi2qBt_wJF7AXoq8YmluKve4nm6urzvHJS-wCOt4c7Dmm-trI4GLlA/w200-h200/walking-for-weight-loss-tips-1588694143.jpg" width="200" /></a></div>3. MOVE: You know this one too! But don't think of it as punishment or pummeling your body into<br /> submission. Instead ADD movement you LOVE! Go for a one mile a day walk, dance, do some stretching or yoga. Anything that you enjoy. It doesn't have to be running, weightlifting, or a plyo workout, unless you enjoy those workouts. Stream free videos on YouTube, check out my free workout videos on my <a href="https://www.instagram.com/vanessadotfitness/" target="_blank">InstaGram</a> Highlight reels or on my <a href="https://vm.tiktok.com/ZMJqa6D78/" target="_blank">TikTok profile</a>. If you want or need more help, you can hire a personal trainer. I do virtual personal training sessions with all my clients during this COVID quarantine. There are so many fitness and movement options. ADDING loving movement, treating your body to movement, benefits digestion and helps to raise energy levels. <p></p><p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgH87VPNQzT6rlsSrZSpIIZiGnHyNsK-ivv3y20tRZTPJA0OFl5VGEyONSJWp1oZ5GiDGd4njczbjri_XkK4iRJ7caBhcww3pZfe8Gqk0TyGZ7FVGB5LXk6rNKRPTfzR3-yTNf7CLFbt-v1/s334/Screen+Shot+2021-01-06+at+9.09.20+PM.png" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="297" data-original-width="334" height="178" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgH87VPNQzT6rlsSrZSpIIZiGnHyNsK-ivv3y20tRZTPJA0OFl5VGEyONSJWp1oZ5GiDGd4njczbjri_XkK4iRJ7caBhcww3pZfe8Gqk0TyGZ7FVGB5LXk6rNKRPTfzR3-yTNf7CLFbt-v1/w200-h178/Screen+Shot+2021-01-06+at+9.09.20+PM.png" width="200" /></a></div><br />4. ADD patience: Whatever weight you want to lose, 10, 20, 30 pounds or more. It didn't take one day or one week to gain this weight. It's going to take more than one day or one week to lose it. Aim to lose one to two pounds a week. This allows me to enjoy my food (I LOVE food, and I don't want to be deprived), and allows me to enjoy my life.<p></p><p>5. Change the PERSPECTIVE: If you notice tips 1-4 above all mention ADDING to your daily routine. None mention depriving yourself. None of them mention restricting calories, restricting food groups, or any other restrictions. ADD to your life, instead of taking away. </p><p>Please reach out if you need more help or tips. My goal is to help people feel good, and live confident, healthy lives. Love you guys!</p><p><br /></p><p><br /></p>Vanessahttp://www.blogger.com/profile/16807986695547244610noreply@blogger.com0tag:blogger.com,1999:blog-6827287330203273225.post-62131721425395789582020-12-13T21:11:00.006-05:002020-12-13T21:24:06.342-05:00Don't fight your age. REDEFINE IT!<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhC0uZJ8bk7yn9Tic82WaRY2huhmwXegE-MpWoiSW69de-Jkrh82fCxlz_oRDBeYDfzBHJuvTg-jmUrM5KBk_86hmvn_dbElquANikcu2crFTNMGre4eAXYDe_EQnc_1u1kAvJOH_PjsQ5C/s721/Screen+Shot+2020-12-10+at+5.01.53+PM.png" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="721" data-original-width="542" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhC0uZJ8bk7yn9Tic82WaRY2huhmwXegE-MpWoiSW69de-Jkrh82fCxlz_oRDBeYDfzBHJuvTg-jmUrM5KBk_86hmvn_dbElquANikcu2crFTNMGre4eAXYDe_EQnc_1u1kAvJOH_PjsQ5C/s320/Screen+Shot+2020-12-10+at+5.01.53+PM.png" /></a></div><br />I turned FIFTY in September. Yep, the big FIVE-0 is here, and I was a little freaked out as the day loomed. I may not LOOK it anymore, but I still feel 25. I’ve lost the disease to please (for the most part) and believe I’m a LOT wiser than I was then, but I still feel VITAL. I’m approaching that age that sounded so old back in the 1980s when I was a teen, back when Prince sang about partying like it was 1999 and THAT sounded like a long way off. But, instead of FIGHTING my age, I’d rather REDEFINE it. <div><br /></div><div>Maybe you feel this way too! I used to make lots of excuses, but now I’d rather make the changes I want happen. If you don’t know where to start your journey, read below for my tips and tricks to help me feel young.<br /><br />While I can't do what I did in y 20s and 30s without consequences, I’ve adjusted, without sacrificing. I eat healthy foods about 80% of the time… veggies, fruits, nutrient-dense stuff that gives me clean fuel. I save the other 20% for fun treats and true ENJOYMENT of food. When I can’t eat at least 3-4 veggies a day, I supplement with a superfood shake.<br /><br />I also MOVE my body. If you don’t use it, you lose it, right? It kind of sucks, but the older you get, the <div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiHbno8wyBFVnaBNGJ4P7nnNtHaOdFWQM6VHvYZfW5BqnGQSe6pzPST_7kz5E8aWzvYCARJF1mhTQaeDWYwxZTMGRRnShF9-Y7I0D-gHv-QVGn6vMs1uxUq6I2i_O2l3VScQVn14ONhELn-/s714/Screen+Shot+2020-12-13+at+9.09.37+PM.png" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="714" data-original-width="539" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiHbno8wyBFVnaBNGJ4P7nnNtHaOdFWQM6VHvYZfW5BqnGQSe6pzPST_7kz5E8aWzvYCARJF1mhTQaeDWYwxZTMGRRnShF9-Y7I0D-gHv-QVGn6vMs1uxUq6I2i_O2l3VScQVn14ONhELn-/s320/Screen+Shot+2020-12-13+at+9.09.37+PM.png" /></a></div><br />FASTER you lose it too. #truthbomb. I work out at least 5-6 times a week, mostly at home doing workouts from a subscription-based service. I did NONE of that stuff in my 20s. I WORK for the results I have. It’s a lifestyle choice. I choose to do the things that make me feel healthy and vital, because I’ve seen what some of my peers have had to go through if they choose a different path. And, if all else fails… I use a pre-workout to light a fire under my ass when I’d rather sit in my robe and drink coffee than work out (which is most days).</div><div><br />To keep my skin healthy, I try to stay out of the sun, and I wear sunscreen religiously. Water is my drink 95% of the time, and I save wine and alcohol for special occasions. I also use a collagen supplement for skin elasticity. I’m trying to embrace my wrinkles as badges of honor, but that’s a work in progress. I spent too much time in the 80s slathered in baby oil frying like a Thanksgiving turkey, and in tanning booths to undo all the damage. However, my skincare routine also includes a retinol and a vitamin C serum.</div><div><br /></div><div>I’d love to hear what YOU do to stay feeling young and vital. Drop your comments below!</div><div><br /></div><div>I want to help everyone feel happy, healthy and confident! For more , subscribe to my blog, connect with me on <a href="https://www.instagram.com/vanessadotfitness/">Instagram</a> or <a href="ttps://vm.tiktok.com/ZMJqa6D78/" target="_blank">TikTok</a> and check out my humor, health, and hustle!</div>Vanessahttp://www.blogger.com/profile/16807986695547244610noreply@blogger.com0tag:blogger.com,1999:blog-6827287330203273225.post-86934436525076484462020-12-13T20:56:00.004-05:002020-12-13T21:24:39.066-05:00Cranberry Chicken Salad<p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgFNGjrKgeDg1ws90WcZYA0o6d_JMJk7BQSUTAnss32_PWnwXAXPTlaR-XCNcFjlLFeQ62OMWMdbQXf-LI3wC2jgIMZu68ZLtGDRebnti-jnFPkn-4DzBB_QMFoQOlMR5HIb8neukWnMHfp/s500/Chicken-Salad-with-Celery-apples-and-craisins-e1328589819640.jpg" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="400" data-original-width="500" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgFNGjrKgeDg1ws90WcZYA0o6d_JMJk7BQSUTAnss32_PWnwXAXPTlaR-XCNcFjlLFeQ62OMWMdbQXf-LI3wC2jgIMZu68ZLtGDRebnti-jnFPkn-4DzBB_QMFoQOlMR5HIb8neukWnMHfp/s320/Chicken-Salad-with-Celery-apples-and-craisins-e1328589819640.jpg" width="320" /></a></div>This is one of my all time favorite, nutritious salads. It tastes indulgent, with lots of flavor. I make a big batch and have it for lunch or dinner all week. I never get tired of eating this, and it's easy to make! <div><br /></div><div>Sometimes I eat it on top a bed of salad greens, tomatoes, and cucumbers, and other times I eat it on top of a quartered red bell pepper. Top with a dash of <a href="https://www.amazon.com/gp/product/B0083OLYS2/ref=as_li_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=B0083OLYS2&linkCode=as2&tag=vanessamclaug-20&linkId=15bc24e12b9e6dd9397f40b91e6c86de" target="_blank">Valentina Hot Sauce</a> (the absolute best)!!<br /> <p></p><p><b>INGREDIENTS</b></p><p>One pound of boneless, skinless chicken breast<br />1/2 cup avocado mayo<br />1/2 cup Greek yogurt or Sour Cream<br />1/4 cup dijon mustard<br />One cup chopped celery<br />One cup chopped or shredded carrots<br />1/2 cup chopped scallions <br />1/2 cup <a href="https://www.amazon.com/gp/product/B07ZPSM84F/ref=as_li_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=B07ZPSM84F&linkCode=as2&tag=vanessamclaug-20&linkId=bcf13ec35aa2fbe0c16954f7045a17bf" target="_blank">unsweetened dried cranberries</a><br />salt and pepper to taste<br /><br /><b>INSTRUCTIONS</b></p><p>1. Boil chicken - cover chicken in water, place on stove. Boil for 3 minutes, then simmer for 10 minutes, or until cooked through. </p><p>2. Shred chicken - easiest way to shred it is with a mixer.</p><p>3. Mix all ingredients together and stir. </p><p>4. Store for up to 5 days. </p><p>I want to help everyone feel happy, healthy and confident! For more , subscribe to my blog, connect with me on <a href="https://www.instagram.com/vanessadotfitness/">Instagram</a> or <a href="ttps://vm.tiktok.com/ZMJqa6D78/" target="_blank">TikTok</a> and check out my humor, health, and hustle!</p><p><br /></p><p><br /></p><p><br /></p></div>Vanessahttp://www.blogger.com/profile/16807986695547244610noreply@blogger.com0tag:blogger.com,1999:blog-6827287330203273225.post-83244614742826381792020-01-02T13:57:00.001-05:002020-12-13T21:25:06.466-05:00Chocolate Cake - gluten free, dairy free, clean, DELICIOUS<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEho-lzUhmiX91_FNMXIrpP2DQd5u9NQhcxuxI9RHXcgfVI9NI0ZwjbaR2ERSq9yyGAIb2UQUTtGY1ErbmFZTXSvCbpKpaVRHhNzNLm5Rr6vOcwpnolenzAmMIMjOfUT0xfZL7X-v8qPyE0a/s1600/choc+cake.JPG" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="900" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEho-lzUhmiX91_FNMXIrpP2DQd5u9NQhcxuxI9RHXcgfVI9NI0ZwjbaR2ERSq9yyGAIb2UQUTtGY1ErbmFZTXSvCbpKpaVRHhNzNLm5Rr6vOcwpnolenzAmMIMjOfUT0xfZL7X-v8qPyE0a/s400/choc+cake.JPG" width="225" /></a></div>
<span style="text-align: center;">Enjoy this delicious chocolate cake recipe. I make it whenever I have company for dinner.. I never tell anyone that it is gluten free, or that the secret ingredient is BLACK BEANS, until they say how delicious it is!! </span><br />
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The recipe below is for a single layer. Double the recipe for a two-layer cake. </div>
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<br />For the cake:<br />15 oz of cooked black beans, rinsed and drained<br />6 eggs<br />1 tbsp vanilla extract<br />1/2 tsp salt<br />6 tbsp extra-virgin coconut oil<br />1/2 cup raw unfiltered honey<br />6 tbsp cacao powder<br />1 tsp baking powder<br />1/2 tsp baking soda<br /><br />For the glaze:<br />1/2 cup dairy free chocolate chips<br />2 tbsp coconut oil<br /><br />INSTRUCTIONS for cake<br />1. Heat oven to 350°.<br />2. Grease 8×8 baking dish, or round cake pan.<br />3. Place all cake ingredients in a food processor and process until smooth.<br />4. Cook for 30 minutes.<br /><br />INSTRUCTIONS for glaze: When the cake is cool, place the chocolate chips and the coconut oil in a dish and microwave for 45 seconds or until fully melted), stir, and then pour over the cake.<br /><br />ENJOY!</div><div><br /></div><div>I want to help everyone feel happy, healthy and confident! For more , subscribe to my blog, connect with me on <a href="https://www.instagram.com/vanessadotfitness/">Instagram</a> or <a href="ttps://vm.tiktok.com/ZMJqa6D78/" target="_blank">TikTok</a> and check out my humor, health, and hustle!<br /> <div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhCFf9wXtuKurTYU9cSPEFtmCe3PzSuI2tVEqyV5HTpU60fBXEt53b9GFTWrbIai08y9m9rNChmLp7UrHJb5Vs8rNVPMcuCMn0JSGNYHQDKldnoJnfpFJbXVbvey0W6EPnGELI1-n-a-gxW/s1600/choc+slice.HEIC" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="1600" data-original-width="1200" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhCFf9wXtuKurTYU9cSPEFtmCe3PzSuI2tVEqyV5HTpU60fBXEt53b9GFTWrbIai08y9m9rNChmLp7UrHJb5Vs8rNVPMcuCMn0JSGNYHQDKldnoJnfpFJbXVbvey0W6EPnGELI1-n-a-gxW/s320/choc+slice.HEIC" style="cursor: move;" width="240" /></a></div>
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Vanessahttp://www.blogger.com/profile/16807986695547244610noreply@blogger.com0tag:blogger.com,1999:blog-6827287330203273225.post-4331626564309791752019-12-12T12:42:00.002-05:002020-12-13T21:25:34.198-05:00Dairy Free Cauliflower Crust Pizza <div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEitd7oTa0TmD4Ywi4nsvctcNawNdWjsTmWzplYngkMTTzH4MbJgfCLSbV6K1Ixa4TOIQ8Bl0qAlX2b-1v-SjlWvFUN6s9DK2KxWdeAgNk5EOIzEkHYsNL94hkJQsb5uz5bhZ9F2UPdTELjp/s1600/pizza+crust.JPG" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="900" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEitd7oTa0TmD4Ywi4nsvctcNawNdWjsTmWzplYngkMTTzH4MbJgfCLSbV6K1Ixa4TOIQ8Bl0qAlX2b-1v-SjlWvFUN6s9DK2KxWdeAgNk5EOIzEkHYsNL94hkJQsb5uz5bhZ9F2UPdTELjp/s640/pizza+crust.JPG" width="360" /></a></div>
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Tuesday night's are CRAZY in my house. Both boys have piano lessons, Kickboxing, and I work all day. It's also buy one get one free large pizza at a local pizza joint, so we take advantage of this! However, I don't want to derail my nutrition goals. Sometimes I'll eat a slice or two, but most Tuesdays, I make this delicious dairy free, gluten free cauliflower pizza crust I eat the whole pizza (the crust has 250 calories). I just add veggies and a sprinkling of almond milk mozzarella shreds I buy at Trader Joes. It's delicious and filling!! Enjoy!<br />
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INGREDIENTS</div>
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• 2 cups riced cauliflower</div>
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• 2 large eggs</div>
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• 3 tablespoons almond flour</div>
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• 2 tablespoons avocado oil</div>
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• 1 teaspoon fine salt</div>
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• 1 teaspoon dried Italian herbs<br />
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INSTRUCTIONS</div>
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1) Preheat oven to 405ºF.</div>
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2) Microwave the riced cauliflower for 5 minutes then transfer it to a nut milk bag or clean kitchen towel. Carefully squeeze out as much water as you can. Let it rest a few minutes then squeeze out even more water.</div>
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3) You should have about a cup of this cauliflower paste. Add that to a large bowl and mix in the rest of the ingredients until a soft dough forms.</div>
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4) Line a sheet pan with parchment paper (I used my <a href="https://www.amazon.com/gp/product/B0151VTS9G/ref=as_li_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=B0151VTS9G&linkCode=as2&tag=vanessafitnes-20&linkId=625b5f0adc5eea283ed4546d2834834e">silt-pat</a> mat) and shape your pizza crust on it. Do not spread it thinner than ¼ inch or it will tear.</div>
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5) Bake for 25-30 minutes until the cauliflower crust is golden in color and lightly browned on the edges.</div>
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6) Add your favorite toppings and pop it in the oven for an extra 5 minutes.</div>
</div>I want to help everyone feel happy, healthy and confident! For more , subscribe to my blog, connect with me on <a href="https://www.instagram.com/vanessadotfitness/">Instagram</a> or <a href="ttps://vm.tiktok.com/ZMJqa6D78/" target="_blank">TikTok</a> and check out my humor, health, and hustle!<br />
<div>
<br /></div>
Vanessahttp://www.blogger.com/profile/16807986695547244610noreply@blogger.com0tag:blogger.com,1999:blog-6827287330203273225.post-73463976195586631842019-06-06T15:45:00.002-04:002020-12-13T21:26:06.574-05:00How I healed my knees naturally (without surgery).<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj0Vs5blcQ7QXS3RDJ0Ll0rklD0G0gZjil6CQiu0iVtMwNKLw61u9nnGLVhQY5tUICojdDEL2PWstXh0cg8LVS0HD6hVBbjkqOiX3vR-8947JQPOCBJF8gy27Ka-XulEXtJftfkB_K7Yp6D/s1600/run.JPG" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1600" data-original-width="1203" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj0Vs5blcQ7QXS3RDJ0Ll0rklD0G0gZjil6CQiu0iVtMwNKLw61u9nnGLVhQY5tUICojdDEL2PWstXh0cg8LVS0HD6hVBbjkqOiX3vR-8947JQPOCBJF8gy27Ka-XulEXtJftfkB_K7Yp6D/s400/run.JPG" width="300" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">One year post injections! </td></tr>
</tbody></table>
I don't know how each of my meniscus tears happened.<br />
<br />
I can't point to a specific moment. However, it started with pain in my knees, and within a year of my first day of pain, I could barely walk, sometimes needed crutches, and I couldn't climb the stairs in my home to say goodnight to my children. The severe pain kept me from sleeping, and I would sometimes cry trying to find a comfortable position in bed. <br />
<br />
As an active person, a jogger, a fitness instructor, and personal trainer, my limited movement affected me mentally. I modified all my exercise, focusing on core and upper body movement, but somedays I couldn't get out of a funk. At 46 I worried that if I kept declining physically, and increased limitation of movement. <br />
<br />
So, I looked for treatment options.<br />
<br />
Two orthopedic surgeons, after looking at my MRI's diagnosed me with a medial meniscus tear in each knee. They diagnosed me after six months of physical therapy, which I was hopeful would heal my knees. It didn't. <br />
<br />
Both orthopedic surgeons recommended arthroscopic surgery to remove the meniscus. The surgery would require me to use crutches for a week or two after, physical therapy for about two months, for each knee. Meniscus surgery, to scrape out the torn bits, is simply a pain management treatment, not a fix. One surgeon told me I would never run again, and would have to be cautious with lower body exercises. The surgery would also put me at greater risk for osteoarthritis. The other surgeon would give me at least five years with decreased pain, before I would need a knee replacement. <br />
<br />
WHAT??!!!!<br />
<br />
I tried more physical therapy, acupuncture, and massage. I changed my nutrition to an anti-inflammatory diet. I took supplements like turmeric, collagen, and glucosamine. I wanted a natural solution, but the pain remained severe, limiting even walking with my husband. So, I scheduled the surgery.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEillF4M7Db9NumthGNCCB934iDLPiLXiW3w095ufr985O4yKKxG6sYG4kWEd7M3UQd2ay2BQ60dIp6SO7yV17V656pqkoLbQYoDsYtt9UtNYbTjfP8Pv_gYqecfSLfhp7YBgvdPhIFYb31C/s1600/PRP1.jpg" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="1203" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEillF4M7Db9NumthGNCCB934iDLPiLXiW3w095ufr985O4yKKxG6sYG4kWEd7M3UQd2ay2BQ60dIp6SO7yV17V656pqkoLbQYoDsYtt9UtNYbTjfP8Pv_gYqecfSLfhp7YBgvdPhIFYb31C/s320/PRP1.jpg" width="240" /></a></div>
One week before the surgery for my left knee, where the tear was worse, I discovered PRP (Platelet Rich Plasma) therapy. A friend of mine's mother, who ran marathons treated her torn meniscus with PRP and was running races and hiking since the treatment. <br />
<br />
I started researching. The information I found, explained PRP re-introduces your own concentrated blood platelets into areas of chronic joint deterioration. PRP injected into the joint brings healing growth factors to the site of the injury. In the case of the injured meniscus, the damaged tissue can not repair itself. Healing in the meniscus depends on the having enough of a blood supply and/or growth factors at the site of the injury.<br />
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Three days before my scheduled surgery, I canceled it, and scheduled PRP injections in both knees at the <a href="https://www.njregenerativeinstitute.com/">New Jersey Regenerative Institute</a>. I scheduled it here, because PRP is not a treatment for a torn meniscus here in my town, and I knew several people who had PRP injections for a torn meniscus at this facility. </div>
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When I arrived for my procedure, a nurse drew two vials of my blood from my arm. Then I went to the waiting room, while a centrifuge separated my blood into rich and poor platelets, which took about 30 minutes. After this, it was time for <a href="https://www.njregenerativeinstitute.com/provider/gerard-malanga-md">Dr. Malanga</a> to inject the rich platelets into my knee. </div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjgS72lVWfkjp1kX_pPiJRnFP8-Bs0s3pO2x2EkC4udHyZPebO47fJvMoDWkj9EbrBjRhnmda5N2ul0NbYmyQYimwsoEwwgkq9T2y-HTXl7lRt6SsGDpWbMZ-wSH2lPgL6yUF15_s0v-Rc9/s1600/PRP2.JPG" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="1600" data-original-width="1200" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjgS72lVWfkjp1kX_pPiJRnFP8-Bs0s3pO2x2EkC4udHyZPebO47fJvMoDWkj9EbrBjRhnmda5N2ul0NbYmyQYimwsoEwwgkq9T2y-HTXl7lRt6SsGDpWbMZ-wSH2lPgL6yUF15_s0v-Rc9/s320/PRP2.JPG" width="240" /></a></div>
About half an hour before I arrived, I took a Percocet Dr. Malanga had prescribed for me, to feel less pain during the injection. Flat on my back on an exam table, my husband stood next to me, as did a nurse. The doctor took a vial of my separated blood and injected it into one knee, with the help of an ultrasound machine. The sting of the needle and the feeling of the fluid entering my knee joint made tears appear in my eyes, and I exhaled a large breath, with a little "oh." It was painful, but only for about three seconds. The pain felt like a combination of a sting, and hitting your funny bone. </div>
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The worst part? Now the doctor had to inject the second knee, and I knew what was coming! I'm grateful for the quickness of the procedure! </div>
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<div>
When I stood up, I could walk, but my knees felt wobbly, like marionette legs, that I had to swing in front of me to walk. The entire procedure took less than an hour. Post procedure instructions banned any aspirin or ibuprofen, ice and Tylenol only for pain, and no walking for three days, except for walking from the couch or bed to the bathroom. However, the doctor said he wanted me to move my knees in a bicycle motion, while sitting, and rub the knees about every hour. </div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiizHkjmeIQClsL2D7DfzPuhJ-wcCAP7xfVkUATUbN7YJz9DycZLGfkB-J_YL6DH5lXXaw6KmETEKPhLadOF6l-MrGOYzZDs1NZ6Sk5HEwQzT5MSXfVqIu7qttJoG3Ldccu6ADACMM5C63u/s1600/PRP3.JPG" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="1200" data-original-width="1600" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiizHkjmeIQClsL2D7DfzPuhJ-wcCAP7xfVkUATUbN7YJz9DycZLGfkB-J_YL6DH5lXXaw6KmETEKPhLadOF6l-MrGOYzZDs1NZ6Sk5HEwQzT5MSXfVqIu7qttJoG3Ldccu6ADACMM5C63u/s320/PRP3.JPG" width="320" /></a></div>
Additionally, he gave me a large vial of my "leftover poor platelets." </div>
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"Put it on your face," said the nurse. "It's like an instant facelift!" (Side note: it was! I put it on at night before bed, and it tightened up my entire face. In the morning my face felt soft and smooth)! </div>
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After three days, I could resume normal daily activity, but no lower body workouts, fitness walking, or jogging for six weeks. </div>
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I went for my first jog at eight weeks, and have since been running, squatting, lunging, and jumping. Definitely not with the same intensity I had when I was 20, or even 30, but enough to get in a good sweat sash for me! </div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgihL6A3YQ4eWF2ybNVaIEE3qwkdF3hZnZuJgGuYWjpDGyM2dwg-UFeDJNKOrgzADOerpN_OnnpfdkZYS4HZsDXHcPLfX3jUG6ND3ADO2Og6Q24AzhmjEK7YtjoCHzSmiIKtSCNLMFWD4VW/s1600/PRP4.JPG" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1595" data-original-width="1600" height="319" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgihL6A3YQ4eWF2ybNVaIEE3qwkdF3hZnZuJgGuYWjpDGyM2dwg-UFeDJNKOrgzADOerpN_OnnpfdkZYS4HZsDXHcPLfX3jUG6ND3ADO2Og6Q24AzhmjEK7YtjoCHzSmiIKtSCNLMFWD4VW/s320/PRP4.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Recovering at home with my boys, one day post injections.</td></tr>
</tbody></table>
I was a little reluctant to write this blog post because PRP isn’t covered by health insurance. But the reason I’m sharing it anyways is because I truly believe this is how we make change. In the U.S., we provide “sick care,” not “health care.” If we’re loud enough, if we demand better options and treatment, if we’re informed enough, we’ll make changes to the health care system.<br />
<br />
With that said, nothing I've written is meant to replace the advice of care of your doctor. I’m simply sharing my experience, my opinions, and the treatment I am undergoing to show that there are alternative options. I urge you to do your own research, and listen to your own instincts.<br />
<br />
I share this story to show that not all healing has to come in the form of medicine. We don’t always have to get a prescription. There are many things our bodies can do naturally. They are incredible vessels! I hope you found this info helpful! Leave me a note below with your thoughts. I love hearing from you!</div><div><br /></div><div>I want to help everyone feel happy, healthy and confident! For more, subscribe to my blog, connect with me on <a href="https://www.instagram.com/vanessadotfitness/">Instagram</a> or <a href="ttps://vm.tiktok.com/ZMJqa6D78/" target="_blank">TikTok</a> and check out my humor, health, and hustle!</div>
Vanessahttp://www.blogger.com/profile/16807986695547244610noreply@blogger.com0tag:blogger.com,1999:blog-6827287330203273225.post-50621244912664878402019-05-04T16:42:00.003-04:002020-12-13T21:26:30.430-05:00How to get energized to crush your workout, and how to recover afterward.<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg0tVJAR9xCjdd6XxQCSPZL0tYzCipx0RRPsXl4ajV5JhCliRoYM4jjgAog6a6VCVmOl7L__OtGHOxPVKIlnWV-GTYHbN_00KAHppIMKdnGtpWXFvfZFYyp6R667MTXKx7n22vqp_xxigXn/s1600/Energize+pic.png" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img alt="Energize, Motivation, Beachbody, Autumn Calabrese, Tosca Reno, 21 Day Fix, Tony Horton, Vanessadotfit, vanessadotfitness, vanessa.fit, Vanessa McLaughlin" border="0" data-original-height="673" data-original-width="520" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg0tVJAR9xCjdd6XxQCSPZL0tYzCipx0RRPsXl4ajV5JhCliRoYM4jjgAog6a6VCVmOl7L__OtGHOxPVKIlnWV-GTYHbN_00KAHppIMKdnGtpWXFvfZFYyp6R667MTXKx7n22vqp_xxigXn/s400/Energize+pic.png" title="Energize" width="307" /></a></div>
Most days, I lack workout motivation. You may think I live to workout, but I do it because I know it's healthy for my body. Focusing on how I feel after the workout helps, but what the real motivation, and drive through my workout comes from Energize, and then Recover, for my sore muscles. No one wants to workout the next day when sore muscles make it difficult to move!<br />
<br />
So, I power up your performance and get a jump start on recovery with a pre-workout, and a post workout drinks—Energize and Recover—to help give me a blast of energy, sharpen my focus, improve my performance, and speed recovery, all with natural ingredients!<br />
<h4>
ENERGIZE Pre-Workout Formula</h4>
If you have low energy, low motivation, and lack of focus during exercise, Energize will help. I can't live without it! I take Energize before workouts for more energy and endurance. I never workout without drinking Energize first. And now, not only does it come in a lemon flavor, but a tropical fruit punch flavor as well!<br />
<br />
<b>ENERGIZE is formulated with key ingredients to help:</b><br />
<br />
• Boost energy and endurance• Improve exercise performance• Sharpen focus and reaction time• Increase muscle power output<br />
<br />
• Delay exercise-induced muscle fatigue<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgOt9sde3NZ_lElF1NvlLJZmJeq_vtGrvgVR2-9WEMHgIni-B1vkP5c_WGqsi2lF0TqoktpafQ8ppxceMloIDxq-XPH-CIcpSJR_73u-VIeUld8oIrGQ3JCB8WyYHDGtE_LtYp0WwRaVI3w/s1600/Screen+Shot+2019-05-03+at+3.36.12+PM.png" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img alt="Energize, Motivation, Beachbody, Autumn Calabrese, Tosca Reno, 21 Day Fix, Tony Horton, Vanessadotfit, vanessadotfitness, vanessa.fit, Vanessa McLaughlin" border="0" data-original-height="656" data-original-width="1034" height="203" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgOt9sde3NZ_lElF1NvlLJZmJeq_vtGrvgVR2-9WEMHgIni-B1vkP5c_WGqsi2lF0TqoktpafQ8ppxceMloIDxq-XPH-CIcpSJR_73u-VIeUld8oIrGQ3JCB8WyYHDGtE_LtYp0WwRaVI3w/s320/Screen+Shot+2019-05-03+at+3.36.12+PM.png" title="Energize Benefits" width="320" /></a></div>
HOW TO USE ENERGIZE PRE-WORKOUT FORMULA<span style="font-family: "din"; font-size: 10pt;"></span><br />
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Simply mix with water according to the label instructions, and drink within 30 minutes before you begin exercising.<br />
<br />
The vibrant yellow color of Energize comes naturally from quercetin, a phytonutrient found in many fruits and vegetables and in green tea. A strong yellow color indicates higher levels and higher purity. The quercetin in Energize is the best in the industry, so it’s brighter than other products that contain inferior quality or lower levels of quercetin. This color is natural; there’s nothing artificial about it!<br />
<br />
Check out the ingredient label: <br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhju852vRQYo7k4m7cFFQbu6KKUEftiKBv_OT9Spt_p9tCQbgfIrSKgJ6tTpllWpzGqJ0CKrg0gYicYO3lsV9sdXe8bauZc3DnNoGQY4J5a2tfXggFs2lZEC9_ecb3Fl29dBS_HoONinxMS/s1600/Screen+Shot+2019-05-03+at+3.43.42+PM.png" style="margin-left: 1em; margin-right: 1em;"><img alt="Energize, Motivation, Beachbody, Autumn Calabrese, Tosca Reno, 21 Day Fix, Tony Horton, Vanessadotfit, vanessadotfitness, vanessa.fit, Vanessa McLaughlin" border="0" data-original-height="336" data-original-width="1600" height="134" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhju852vRQYo7k4m7cFFQbu6KKUEftiKBv_OT9Spt_p9tCQbgfIrSKgJ6tTpllWpzGqJ0CKrg0gYicYO3lsV9sdXe8bauZc3DnNoGQY4J5a2tfXggFs2lZEC9_ecb3Fl29dBS_HoONinxMS/s640/Screen+Shot+2019-05-03+at+3.43.42+PM.png" title="Energize Label" width="640" /></a></div>
<h4>
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg4kSnIpgi21bf7AyZsuSq6LXR6AE3PAUz648iJRKZR1HnTeropUNkMKJASQI1qx8k4yvqhjKrtqGBwObSQGBGEuHVNAI6opBa_RLX0V_3AGb4Pti4ZNIokzRqhYr97ix1kVoq4w7sxGzpu/s1600/Screen+Shot+2019-05-03+at+3.15.44+PM.png" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img alt="Energize, Motivation, Beachbody, Autumn Calabrese, Tosca Reno, 21 Day Fix, Tony Horton, Vanessadotfit, vanessadotfitness, vanessa.fit, Vanessa McLaughlin" border="0" data-original-height="523" data-original-width="525" height="198" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg4kSnIpgi21bf7AyZsuSq6LXR6AE3PAUz648iJRKZR1HnTeropUNkMKJASQI1qx8k4yvqhjKrtqGBwObSQGBGEuHVNAI6opBa_RLX0V_3AGb4Pti4ZNIokzRqhYr97ix1kVoq4w7sxGzpu/s200/Screen+Shot+2019-05-03+at+3.15.44+PM.png" title="Energize and Recover Performance Stack" width="200" /></a>RECOVER Post-Workout Formula</h4>
When I'm too sore from my workouts, it’s much harder to be consistent with an exercise program. If it hurts to move, then my workout becomes even more challenging! Recover takes advantage of the critical post-workout window to help combat exercise-induced muscle soreness, speed muscle recovery, support muscle growth, and improve strength recovery.<br />
<br />
<b>RECOVER is formulated with key ingredients to help:</b><br />
<br />
• Speed muscle recovery<br />
• Combat exercise-induced muscle soreness• Reduce muscle breakdown<br />
• Promote lean-muscle growth<br />
• Improve adaptation to exercise<br />
• Improve muscle strength recovery<br />
• Support muscle glycogen recovery<br />
<br />
HOW TO USE RECOVER POST-WORKOUT FORMULA<br />
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Simply mix with water according to the label instructions, and drink within 30 minutes after exercise. It tastes like a Wendy's Frosty, without any chemicals or preservatives!<br />
<br />
These two products are part of the <a href="http://vanessamc246.blogspot.com/2015/09/help-for-your-health-and-fitness.html">Beachbody Performance</a> line.<br />
<br />
Check out the RECOVER ingredient label:<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiqA0-1emX4qu_zb6AlDU3-SQ3AJ00yK0hrzAxrAKMtoHo90r9LNltOTN-Qn45SVSINYj4pKdA9SH_eZxBYX__O__KQ1zVG0l7bGNoAiqXLuwupKYB8mJq_OcwIcn9F1yjNJod3VegAwoSp/s1600/Screen+Shot+2019-05-03+at+3.44.00+PM.png" style="margin-left: 1em; margin-right: 1em;"><img alt="Energize, Motivation, Beachbody, Autumn Calabrese, Tosca Reno, 21 Day Fix, Tony Horton, Vanessadotfit, vanessadotfitness, vanessa.fit, Vanessa McLaughlin" border="0" data-original-height="450" data-original-width="1600" height="177" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiqA0-1emX4qu_zb6AlDU3-SQ3AJ00yK0hrzAxrAKMtoHo90r9LNltOTN-Qn45SVSINYj4pKdA9SH_eZxBYX__O__KQ1zVG0l7bGNoAiqXLuwupKYB8mJq_OcwIcn9F1yjNJod3VegAwoSp/s640/Screen+Shot+2019-05-03+at+3.44.00+PM.png" title="Recover Ingredient Label" width="640" /></a></div>
<br />
WHAT IS <a href="http://vanessamc246.blogspot.com/2015/09/help-for-your-health-and-fitness.html">BEACHBODY PERFORMANCE</a>?<br />
<br />
It’s a performance-enhancing supplement system specifically designed to meet the demands of Beachbody’s world-class workouts. Now, you don’t have to let anything hold you back from getting the results you want. Beachbody Performance helps you overcome your fitness obstacles, whether it’s low energy, lack of focus, dehydration, exercise-induced muscle soreness, slow recovery, or poor workout performance. With Beachbody Performance, you can push yourself harder and last longer, which means you can get better results from your workouts—faster.*<br />
<br />
WHAT MAKES BEACHBODY PERFORMANCE THE BEST?<br />
<br />
Beachbody is committed to getting results. So when we set out to<br />
create workout supplements, we knew they had to outperform anything else on the market. Just as we revolutionized superfood nutrition with <a href="http://vanessamc246.blogspot.com/p/shakeology.html">Shakeology</a>, we are determined to revolutionize your workout performance—and help you get the best health and fitness transformation of your life.<br />
<br />
Beachbody Performance is the best because it’s:<br />
<ul>
<li>Developed by Harvard-trained scientists using cutting-edge sports science and nutrition research.</li>
<li>Formulated with ingredients at clinically effective levels scientifically shown to make a difference in energy, focus, stamina, strength, and recovery.</li>
<li>No gimmicky ingredients without proof that they work. Beachbody Performance is backed by evidence-based ingredients shown to help improve performance and recovery.</li>
<li>No artificial colors, flavors, sweeteners, or preservatives.</li>
</ul>
<div>
If you want more info about the Performance Line, Energize or Recover, and how to become the best version of yourself, fill out the form below, and I'll respond in 24 hours!
<br />
<div id="wufoo-r1maumhk1f98xlr">
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Vanessahttp://www.blogger.com/profile/16807986695547244610noreply@blogger.com0tag:blogger.com,1999:blog-6827287330203273225.post-35380739245348791182019-04-30T18:40:00.002-04:002019-04-30T18:41:11.948-04:00How I stopped overeating before dinner...<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgJJfg_9s99_EBV0ZzL9Ywp7Uv3KbXGEWOyNJqKNHR9lNKAeH5GxCrb3uqfcWGgYl8UK1qfBelZ_myiv6CvqQ70xYdaFT9Z6jcwk3WIv_jY0hY92rGYVcI8eAXUh5f9PfNhnYC2A3OYWt7h/s1600/Veggie-Platter.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="510" data-original-width="680" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgJJfg_9s99_EBV0ZzL9Ywp7Uv3KbXGEWOyNJqKNHR9lNKAeH5GxCrb3uqfcWGgYl8UK1qfBelZ_myiv6CvqQ70xYdaFT9Z6jcwk3WIv_jY0hY92rGYVcI8eAXUh5f9PfNhnYC2A3OYWt7h/s640/Veggie-Platter.jpg" width="640" /></a></div>
<span style="background-color: white; color: #202020; font-family: "helvetica"; font-size: 16px;">I don't know about you, but I love cooking dinner. I know many parents dread this time of day, but it's one of my favorites. It gives me a little me time to unwind, to </span><a href="https://vanessamc246.blogspot.com/2019/04/my-favorite-podcasts.html" style="color: #007c89; font-family: Helvetica; font-size: 16px;" target="_blank">listen to one of my favorite podcasts</a><span style="background-color: white; color: #202020; font-family: "helvetica"; font-size: 16px;"> or The Beatles, and I love to create new, healthy recipes for my family to try.</span><br />
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The only issue is that when I'm chopping and stirring, I'm so hungry! I would nibble, taste, and eat the entire time I cooked. I not only reached for handfuls of food from the snack pantry, like premeasured containers of almonds, but I also taste-tested dinner along the way as it cooked.</div>
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I ended up completely full by the time I sat down with my family to the delicious meal I'd prepared. And I ate that too! Oh, the discomfort and bloating I felt from overeating! I was so stuffed, I just wanted to lie on the couch and didn't have the energy to do the dishes or play with my kids. I went to bed feeling so puffy, and sometimes I'd wake up still feeling that way, which would affect my ability to work out, and sometimes would make me skip it altogether. </div>
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I knew this couldn't continue, so I brainstormed a strategy. Now, on Sundays, I meal prep chopped veggies. This serves two purposes. When my boys come off the bus starving, I put the veggies on the counter with some hummus, or guacamole, or Greek yogurt dip. It satisfies their hunger while also getting my boys to eat more veggies. It also serves as my pre-dinner "snack."<br />
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I cut up carrots, peppers, and cucumbers and stored them in separate containers. Each afternoon, I arranged them on a platter with the dips for the boys. Each night while cooking dinner, I grab some off the platter and crunch while I cook. The veggies satisfy my hunger, but they are light enough that I don't feel stuffed when I sit down to enjoy the <a href="http://vanessamc246.blogspot.com/2016/07/balsamic-chicken.html" style="color: #007c89;" target="_blank">balsamic chicken and green beans</a>, <a href="http://vanessamc246.blogspot.com/2017/02/steak-and-veggie-zucchini-boats.html" style="color: #007c89;" target="_blank">cheesesteak zucchini boats</a>, <a href="http://vanessamc246.blogspot.com/2017/09/ChickenPestoSpaghettiSquash.html" style="color: #007c89;" target="_blank">chicken pesto stuffed spaghetti squash</a>, or whatever <a href="http://vanessamc246.blogspot.com/p/recipes.html" style="color: #007c89;" target="_blank">healthy dinner</a> I made. </div>
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This little Sunday snack hack, which takes under 10 minutes to prep, has been the key to preventing overeating at dinnertime. Now, my boys and I crunch together, and in addition to helping to satisfy predinner hunger and prevent overeating, I feel good knowing we're all getting some extra fiber and nutrients.<br />
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I hope if you're like me, this little snack can work for you too! </div>
Vanessahttp://www.blogger.com/profile/16807986695547244610noreply@blogger.com0tag:blogger.com,1999:blog-6827287330203273225.post-66711237504975245412019-04-30T16:29:00.003-04:002019-04-30T16:36:21.896-04:00My favorite health and wellness podcasts!<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiIrgkB8ch4jwQG8rKbhVIpthupOdllOfCBs-sf7jvJ0hR_Q_h-O1boqqMlSYbiYt0h_d3cQgALFqkBb7_Sq6G6hm2Y7fO46Y7KkJvPb935LP8bca5I92NIJmOT6k40GvWy_V8FqaYtPAzd/s1600/podcast.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="1214" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiIrgkB8ch4jwQG8rKbhVIpthupOdllOfCBs-sf7jvJ0hR_Q_h-O1boqqMlSYbiYt0h_d3cQgALFqkBb7_Sq6G6hm2Y7fO46Y7KkJvPb935LP8bca5I92NIJmOT6k40GvWy_V8FqaYtPAzd/s400/podcast.jpg" width="301" /></a></div>
As a woman growing up in the thick of diet culture, I've developed body-image issues and disordered eating behaviors that have been difficult to navigate on my own. But I found a wealth of knowledge, support, and encouragement to embrace intuitive eating and self-love through the wonderful world of podcasts. Here are five of my favorites, along with must-listen-to episodes.<br />
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1. Food Psych podcast<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiP-hNyNQqvqHx6sYzoY-HHhj7uL5zgRglpfZMZUGoYiJpEwJYnw-j6hZ1lEr5eq4RwtHbb9O6heYzxOzDl9qSAY-mXSant-btSZfNytAXUmd59McrzWWzGDig64GGYcZF1ykw4KhvxIx-8/s1600/Screen+Shot+2019-04-30+at+3.52.39+PM.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="442" data-original-width="441" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiP-hNyNQqvqHx6sYzoY-HHhj7uL5zgRglpfZMZUGoYiJpEwJYnw-j6hZ1lEr5eq4RwtHbb9O6heYzxOzDl9qSAY-mXSant-btSZfNytAXUmd59McrzWWzGDig64GGYcZF1ykw4KhvxIx-8/s200/Screen+Shot+2019-04-30+at+3.52.39+PM.png" width="199" /></a>The <a href="https://itunes.apple.com/us/podcast/food-psych-podcast-with-christy-harrison/id700512884?mt=2">Food Pysch podcast</a> is probably the one podcast that impacted my relationship with food and my body the most. Led by Christy Harrison, MPH, RD, CDN, it's all about health at every size, intuitive eating, eating disorder recovery, and rejecting diet culture. <br />
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In the first five to 20 minutes of each episode, she answers a reader's question to help them navigate a personal issue regarding anything from antidieting to body issues. The last 40 to 60 minutes, she brings on an expert to discuss topics such as binge eating, healing body dysmorphia, and eating disorder recovery. I love that she always begins the interview saying, "Tell me about your relationship with food growing up." Her podcast has helped me regain trust in my own intuitions about food and exercise and encouraged positive self-talk.<br />
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Episodes I love:<br />
<ul>
<li>Episode 74: "The Truth About Emotional Eating With Isabel Foxen Duke, Anti-Diet Health Coach"</li>
<li>Episode 129: "Health at Every Size and Eating Disorder Recovery With Kristie Amadio of Recovered Living"</li>
<li>Episode 149: "The Truth About Binge Eating With Amy Pershing, Anti-Diet Therapist and Binge Eating Disorder Expert"</li>
</ul>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjluFgraj1bnASVQQS8Tw4VXCINQqUHa4VBMxVlGZHlhpbOPJgQseUY0t6v9b5f514RRht2sQ_qQxZwGpHezO0Ct5EEz3FIFl4PglrEXQTXF8Xfa8MP7v041tt1dsvFABoOp4LUtaZgGdAn/s1600/Screen+Shot+2019-04-30+at+3.52.51+PM.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="408" data-original-width="427" height="190" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjluFgraj1bnASVQQS8Tw4VXCINQqUHa4VBMxVlGZHlhpbOPJgQseUY0t6v9b5f514RRht2sQ_qQxZwGpHezO0Ct5EEz3FIFl4PglrEXQTXF8Xfa8MP7v041tt1dsvFABoOp4LUtaZgGdAn/s200/Screen+Shot+2019-04-30+at+3.52.51+PM.png" width="200" /></a></div>
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2. Love, Food Podcast<br />
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This is the podcast I've been listening to lately, specifically in the car. Led by Julie Duffy Dillon, RDN, the <a href="https://itunes.apple.com/us/podcast/the-love-food-podcast/id1076673018?mt=2">Love, Food podcast</a> is in the form of readers' letters written to food — yes, the readers actually begin with "Dear Food." All the questions are so relatable, and Julie calls on fellow experts to help answer the readers' questions. Some examples are how to be OK with gaining weight with intuitive eating, dealing with feeling embarrassed about having struggles with food, and how to control eating out of anger or sadness; it's so helpful and informative. <br />
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This podcast is easy to listen to, and I always feel like I learned a tidbit or tip to help understand my history with dieting and improve my relationship with food. </div>
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Episodes I love:<br />
<ul>
<li>Episode 122: "I Think About Food All Day Long"</li>
<li>Episode 128: "I'm Afraid of Relapse While Raising My Kids"</li>
<li>Episode 134: "Why Hasn't Intuitive Eating Made Me Thin?"</li>
</ul>
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3. Body Kindness<br />
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When beginning my journey exploring intuitive eating, I found this podcast. <a href="https://itunes.apple.com/ca/podcast/body-kindness/id1073275062?mt=2">Body Kindness</a> by certified exercise physiologist Rebecca Scritchfield, RDN, talks about how to be healthy and improve your physical and emotional well-being with kindness and self-love and with zero emphasis on weight loss.<br />
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This podcast helped remind me to have compassion toward myself and to quiet that inner self-critiquing voice, and it gave me the tools to start breaking free of dieting mentality and the need to change. Her interviews with fellow dietitians and other experts include topics about self-care, sleep, body image, and sex.</div>
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Episodes I love:<br />
<ul>
<li>Episode 51: "Why Diets Are Bad For Your Brain With Neuroscientist and TED Talk Superstar Sandra Aamodt, PhD in Neuroscience"</li>
<li>Episode 79: "Diets Can Kiss My A** With Jess Baker, Author of Landwhaleand Things No One Will Tell Fat Girls"</li>
<li>Episode 92: "Talking About Food and Bodies in the Home With Anna Lutz, RDN"</li>
</ul>
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4. The BodyLove Project</div>
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The <a href="https://itunes.apple.com/us/podcast/the-bodylove-project-with-jessi-haggerty/id1170170171?mt=2">BodyLove Project</a> podcast led by Jessi Haggerty, RDN, CPT, is great, since she's both a registered dietitian and a personal trainer. She discusses topics including diet culture, body image and body positivity, and how to get off the diet-binge roller coaster. <br />
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Jessi's interviews with experts, including fellow registered dietitians, writers covering intuitive eating, and doctors, let me know that others shared my experiences with food, diet, and body image. Knowing I was not alone in my emotions and habits helped me feel supported in my rejection of diet culture.</div>
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Episodes I love:</div>
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<ul>
<li>Episode 001: "Intro to Intuitive Eating"</li>
<li>Episode 048: "Caroline Dooner, Founder of the Only 'Diet' I'll Stand Behind"</li>
<li>Episode 052: "How Diet Culture Impacts Our Body Image With Katherine Zavodni"</li>
</ul>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhRVGAyjUzMercqnHfK64aiYFNRTi7ckHokfVyWeisU5wf5pnCU18KOxEbo_Fv1syRcUobjg7kSjbl5KaDXKFZoimWdQIeLjRcn-2SPJ4UdTv_nbTr6edB_VnoEe3vnJ86Na7C4A56oYuTh/s1600/Screen+Shot+2019-04-30+at+4.00.35+PM.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="297" data-original-width="304" height="195" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhRVGAyjUzMercqnHfK64aiYFNRTi7ckHokfVyWeisU5wf5pnCU18KOxEbo_Fv1syRcUobjg7kSjbl5KaDXKFZoimWdQIeLjRcn-2SPJ4UdTv_nbTr6edB_VnoEe3vnJ86Na7C4A56oYuTh/s200/Screen+Shot+2019-04-30+at+4.00.35+PM.png" width="200" /></a></div>
5. <a href="https://podcasts.apple.com/us/podcast/the-chalene-show-diet-fitness-life-balance/id911042029?ign-mpt=uo%3D4&mt=2">The Chalene Show</a><br />
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This was the very first podcast I started listening to. I wanted to start my day with positivity, and I listened to this as I got dressed and applied my make up. Chalene always lifts me up, and makes me see how confident and fabulous I am! She gives top tips & practical steps for diet, fitness, organization, and self improvement. It's for anyone making all around health a priority with advice from Chalene and experts she interviews to improve relationships and productivity. No BS. Chalene delivers straight talk and simple strategies (with a side of humor) so that every show delivers a return on your investment of time. The Chalene Show is life coaching, personal development, nutrition, exercise, focus, faith, family & fun all rolled into one! Want to be happier, healthier and more organized?</div>
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Episodes I love:</div>
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<ul>
<li>Episode 336: "Moving Meditation/You Are Amazing"</li>
<li>Episode 360: "What To Do If You Just Feel Meh"</li>
<li>Episode 367: "From Failure to Fabulous"</li>
<li>Episode 406: "I'm Fat and Other Damaging Stories we tell ourselves"</li>
</ul>
</div>
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Vanessahttp://www.blogger.com/profile/16807986695547244610noreply@blogger.com0tag:blogger.com,1999:blog-6827287330203273225.post-88005744098807294912019-04-14T15:15:00.001-04:002019-04-16T14:57:13.972-04:00Why I eat dessert every night<div class="separator" style="clear: both; text-align: center;">
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I want to first say, that you should eat whatever you want, whenever they want. Food is food, not "good" or "bad" foods, just foods that are more nutritious than others. Nothing should be "off-limits," and if you're trying to lose weight (that's great if that's your goal, but don't feel pressured to!), you shouldn't deprive yourself.<br />
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OK, now that we got that out of the way, I should admit that I am one of those people on a weight-loss journey. Not because I'm trying to achieve a certain aesthetic or because I feel pressured to — I feel healthy ad strong— but I noticed my weight creeping up the last couple years. Since I am in perimenopause and staring at menopause in the near future, I'm more at risk for gaining weight, and all the health implications that come along with that, as well as more weight stresses bones and joints. I also suffer from anxiety, and experimented with which foods can help my mood. I want to be healthy and happy control, and also be a little lighter so I can power through my workouts (less weight to try and pull during pull-ups!), keep my strength and agility.<br />
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I've been using a macro and calorie-tracking app to track my food and I aim to stay within a macro and calorie range each day. Since I don't follow a regimented, strict diet and my only goal is to hit a specific macro and calorie range, no foods are "off-limits." This gives me room to enjoy my favorite foods (in moderation, of course) and never feel deprived.<br />
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I should also admit that love sweets: cake, muffins, and creme brûlée are my weaknesses, while I feel no temptation from chips, pretzels, and snack-type foods. I would rather have a cinnamon chip coffee cake muffin, than dive into a bag of Lay's. Knowing this, I won't deprive myself of something sweet after dinner. If I told myself dessert was completely off limits, it would make me crave it more, leading to an unhealthy binge and probable weight gain. So I enjoy dessert every night. It has not impacted my weightloss, and here's why.<br />
<br />
I always recommend my clients enjoy 150 calories of whatever they want at the end of the day, even if they are trying to lose weight. Everyone needs a little break from dieting, and I feel 150 calories each day of discretionary calories won't break the bank, especially if it's budgeted in. Think of it like the carrot at the end of the day. An end-of-day treat doesn't necessarily have to be dessert; it can be a glass of wine, a small bowl of chips, or a mini bag of popcorn. It will help you get through each day and help you stick to your plan.<br />
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If you can budget for this 150 calories within your daily calorie target, it won't have an impact on your weight-loss goals at all. But even if you go over by 150 calories every once in a while, it won't totally derail your progress.<br />
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WHAT I EAT FOR DESSERT<br />
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I eat the foods I enjoy. A handful of berries won't cut is as dessert if I crave a piece of chocolate. So to make it work, I'm careful to measure out portion sizes. I'm a big fan of <a href="https://www.blogger.com/%3Ciframe%20style=%22width:120px;height:240px;%22%20marginwidth=%220%22%20marginheight=%220%22%20scrolling=%22no%22%20frameborder=%220%22%20src=%22//ws-na.amazon-adsystem.com/widgets/q?ServiceVersion=20070822&OneJS=1&Operation=GetAdHtml&MarketPlace=US&source=ac&ref=tf_til&ad_type=product_link&tracking_id=vanessafitnes-20&marketplace=amazon&region=US&placement=B075RDZFNK&asins=B075RDZFNK&linkId=c4485748a76ec0f32dcae03b7080bd38&show_border=false&link_opens_in_new_window=false&price_color=333333&title_color=0066c0&bg_color=ffffff%22%3E%20%20%20%20%20%3C/iframe%3E">Skinny Dipped Almonds</a>, and budget for a serving (about 15 almonds) of the Chocolate Peanut Butter. I love chocolate and peanut butter, so eating these chocolate-covered almonds was enough to satisfy my sweet tooth. Each serving had about 150 calories, 12 grams of fat, 11 grams of carbs, and seven grams of sugar.<br />
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My other go-to treat is dark chocolate caramel wedges from Trader Joe's. I buy the little tins of the from the checkout line. Two pieces are big enough and sweet enough to be satisfying. Two chocolate caramel wedges have about 60 calories, four grams of fat, seven grams of carbs, and five grams of sugar. I'm usually satisfied after one or two pieces.<br />
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Other desserts I reach for are four squares of <a href="https://www.blogger.com/%3Ciframe%20style=%22width:120px;height:240px;%22%20marginwidth=%220%22%20marginheight=%220%22%20scrolling=%22no%22%20frameborder=%220%22%20src=%22//ws-na.amazon-adsystem.com/widgets/q?ServiceVersion=20070822&OneJS=1&Operation=GetAdHtml&MarketPlace=US&source=ac&ref=qf_sp_asin_til&ad_type=product_link&tracking_id=vanessafitnes-20&marketplace=amazon&region=US&placement=B00PHMC9L4&asins=B00PHMC9L4&linkId=708517aba92fa5a14c4cb698bf267fe7&show_border=false&link_opens_in_new_window=false&price_color=333333&title_color=0066c0&bg_color=ffffff%22%3E%20%20%20%20%20%3C/iframe%3E">Lilly's Chocolate </a>(sweetened with stevia) which comes in many flavors, my favorite is the salted caramel which contains 54 calories, 5 grams of fat, 7 grams of carbs, and 0 grams of sugar per four squares, or one of my <a href="https://vanessamc246.blogspot.com/2014/11/5-ingredient-chocolate-chip-cookies.html">homemade gluten free chocolate chip cookies</a> (100 calories, 7 grams of fat, 6 grams of carbs, 5 grams of sugar per cookie).<br />
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Since I know the nutritional information for everything I eat, I factor it into my daily calorie budget. But even if I don't allot for dessert that day and go over my daily calorie target with dinner, I still treate myself every night.<br />
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My weight fluctuates like crazy and the scale continues to surprise me — I could gain three pounds overnight or lose a half a pound after a weekend eating nothing but pizza and Nutella. But what I find eating dessert each night, is that there are less binges, and I still can lose weight. It's a reminder that I can eat the foods I love and crave without impeding my progress.<br />
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I should also note that, in general, I weigh myself every few days. I have a fraught history with the scale — I used to weigh myself obsessively every day — and while the number on it used to have a huge impact on my mood (positively and negatively), I no longer tie my happiness to what the scale says. If it's a higher number than I'm expecting, I acknowledge that and move on with my day.<br />
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WHAT I'VE LEARNED<br />
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When I would try (unhealthily) to lose weight in the past, I had an all-or-nothing mentality. I would cut out everything I considered "bad," including sweets and dessert, all in the name of losing weight. I could last for maybe a week or two, but would crave sweets and sugary carbs so heavily. Inevitably, I would not only give in to my cravings, but go on a full-on binge buying candy from CVS or giant muffins from the bakery.<br />
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By eating a little bit of something sweet each night after dinner, I honor my cravings without going on a sugar binge. This habit satisfies my sweet tooth and leaves me feeling satisfied after dinner — without a sugar rush or inevitable crash and stomachache like after a dessert binge. <br />
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Sometimes I don't crave something sweet after dinner, in which case I'm totally satisfied with my evening meal. But other times I do, and I know that if I reach for one of my go-to desserts, I shouldn't beat myself up about it. I can enjoy the foods I love and still stay on track with my goals.</div>
Vanessahttp://www.blogger.com/profile/16807986695547244610noreply@blogger.com0tag:blogger.com,1999:blog-6827287330203273225.post-74489758202936082412019-01-26T13:17:00.000-05:002019-01-26T13:22:59.951-05:00How I got the funk out of my workout clothes, and my teenaged sons' stink out too!<div class="separator" style="clear: both; text-align: center;">
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<span style="text-align: center;">I have a sports bra problem. Specifically, I have a stinky sports bra, workout clothing laundry problem.</span><br />
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I'm not typically a smelly person (…pretty sure), but recently I noticed that even after washing, my workout clothes were a little, especially my sports bra (which was right under my nose) smelled, well, funky. Or they would smell fine right out of the wash, but as soon as I put them on and started sweating again, things got a little ripe. Ick.<br />
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Things got even worse when I went for a run, or did hot yoga. When you wear a tank top, sports bra, and leggings for an hour-long workout high heat, then drop those soaking-wet clothes in hamper until the next load of laundry, you've got a recipe for serious stench. No amount of washing with regular detergent would get the smell out. I even washed with Tide Sport, but that did nothing, other than mix the stench with a floral smell. <br />
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In addition, I'm the mom of two teen boys. If you've ever smelled teen boys, not just their workout clothes, but their every day clothes can crinkle the nose of the most loving mother!<br />
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Odor in workout clothing is most commonly caused by a buildup of sweat and bacteria from your body. Then, how you store your dirty workout clothes can also lead to additional odors—for example, leaving sweaty clothes in a closed up gym bag, locker, or hamper. (Guilty no longer).<br />
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In addition, the very qualities that keep high-performance fabrics comfortable during a workout—their ability to push water out of their fibers rather than retaining it, so you stay drier—make it harder for sudsy water in your washing machine to penetrate the fabric and pull the sweat and bacteria out.<br />
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I had to get rid of the stink, so I embarked on a quest to find the absolute best way to get workout clothes odor-free. First, some general tips from my research and own trial-and-error:<br />
<ul>
<li>Turn clothes inside out before washing (since the sweat, oils, and bacteria from your body accumulate on the inside of the clothes).</li>
<li>Always use the sniff test before putting the garment into the dryer (although I don't dry my workout clothes, because the heat ruins the elastic/spandex material).</li>
<li>Wash clothes as soon as possible after wearing (I do this now, just throw in a load a day).</li>
<li>If possible, let sweaty clothes air out immediately rather than stuffing them into a plastic bag or hamper.</li>
<li>Don't use more detergent than recommended or overstuff the machine, both of which make it harder for clothes to rinse clean. (In my tests, every single method did worse if I crammed too many items into one load.)</li>
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I ended up testing the list of specialty "stink be gone" detergents and boosters below (five in all). How I did it: I tried each method or specialty detergent at least two times (most of them four or five times), always washing in warm water and hanging dry. Each load had at least one super stinky hot yoga, or hot run item in it. I sniffed everything right out of the wash and after drying, and also noted if clothes smelled worse when worn. I paired the natural methods with my usual laundry detergent, <a href="https://www.amazon.com/gp/product/B00WKWT3ZO/ref=as_li_tl?ie=UTF8&tag=vanessafitnes-20&camp=1789&creative=9325&linkCode=as2&creativeASIN=B00WKWT3ZO&linkId=04f7c76b366bb1bca80d3f85d20fa1c4">Method</a>, a greener brand. For the specialty detergents, I focused on brands that were also environmentally friendly.<br />
My requirements: a liquid whole detergent (not a laundry booster), that words with my front load washing machine laundry soap tray, that gets out the stink, and is environmentally friendly. (I know, I want it all)!<br />
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Here are the brands I used, and my review of each:<br />
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<a href="https://www.amazon.com/gp/product/B078HD24PK/ref=as_li_tl?ie=UTF8&tag=vanessafitnes-20&camp=1789&creative=9325&linkCode=as2&creativeASIN=B078HD24PK&linkId=4e6afa3c347cd52f0f33b926aeeec705">OxyClean Odor Blasters</a>: this is a laundry booster, which means it's used in addition to your regular laundry detergent. It sort of worked, but it infiltrated a strong, flowery scent to all my workout clothes, which then I started to smell while working out, and I didn't like.<br />
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<a href="https://www.amazon.com/gp/product/B06Y3ZJKTS/ref=as_li_tl?ie=UTF8&tag=vanessafitnes-20&camp=1789&creative=9325&linkCode=as2&creativeASIN=B06Y3ZJKTS&linkId=bc2ca65b9d4120b9096ced867d5e0fe3">Defunkify:</a> This worked well, however, it is a powder, and doesn't work in a front load washer soap tray. However, it's HE machine compatible, and you can place a scoop of powder right in with the dirty clothes.<br />
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<a href="https://www.amazon.com/gp/product/B01FIDODBU/ref=as_li_tl?ie=UTF8&tag=vanessafitnes-20&camp=1789&creative=9325&linkCode=as2&creativeASIN=B01FIDODBU&linkId=4a5e66f68e24f5232d2301372bd0f79d">Biokleen BAC-OUT:</a> This also got the skink out, but is a laundry booster, so used in addition to detergent. This is used for cloth diapers, and it is powerful, but environmentally friendly, and a liquid.<br />
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<a href="https://www.amazon.com/gp/product/B005DL5970/ref=as_li_tl?ie=UTF8&tag=vanessafitnes-20&camp=1789&creative=9325&linkCode=as2&creativeASIN=B005DL5970&linkId=18c730c81cb6cc779777d392531a690c">Rockin' Green Soap </a>- Well-known for getting the stick and bacteria out of workout wear. It's a powder, so not compatible with the front loader machine soap tray. However, it's HE machine compatible, and you can place a scoop of powder right in with the dirty clothes. The directions state soaking the clothes in a bathtub first, before washing. This is not feasible in my busy lifestyle.<br />
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<a href="https://www.amazon.com/gp/product/B01N7ZI1IY/ref=as_li_tl?ie=UTF8&tag=vanessafitnes-20&camp=1789&creative=9325&linkCode=as2&creativeASIN=B01N7ZI1IY&linkId=60ba381fbfc3cd63a25370d2964ea578">FunkAway</a>: another laundry booster (but my favorite). Priced well, de-stinks, and is a liquid! It has a very mild, fresh, clean pleasing scent. However, I have to use it in addition to detergent.<br />
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I couldn't find one that met all my requirements, but I'll keep getting the FunkAway for the price and effectiveness along with my Method detergent.<br />
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<b>Here are some other tips to keep in mind when washing workout wear:</b><br />
Using too much detergent is probably the biggest mistake people make when it comes to laundry, and if there’s one place where I can encourage you to kick the habit, it’s when washing sweaty, smelly exercise apparel. Using more detergent won’t leave your clothes cleaner; instead, it leaves a buildup of soap residue that traps odors in clothes after going through the wash.<br />
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<b>Use a laundry booster or sports detergent (from my list above)</b>.<br />
Boosters are used in laundry in addition to regular detergent. For eliminating odor, you can try adding a quarter-cup to a half-cup — again, depending on load size — of white vinegar or baking soda to the wash.<br />
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<b>Wash like fabrics together.</b><br />
Avoid washing athletic gear, especially if it has stretch in it, with towels, fleece and other linty items, as well as with very heavy garments, like jeans and sweatshirts. Athletic clothes with stretch in them will pick up stray lint in the wash, and heavy items can lead to pilling and damage to more delicate athleisure-wear. <br />
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<b>No fabric softener</b><br />
Fabric softener leaves a coating on clothing that can lead to odor retention, even in clean laundry. That coating, especially when it builds up, makes it harder for water and detergent to fully penetrate the fibers, trapping odor-causing bacteria. <br />
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<b>Avoid heat</b><br />
Elastic clothing doesn’t love being exposed to high heat, and that heat will also amplify odors. Wash workout clothes in cold water, stick with the low- or no-heat dryer setting or, better yet, allow exercise clothes to air dry. <br />
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<br />Vanessahttp://www.blogger.com/profile/16807986695547244610noreply@blogger.com0tag:blogger.com,1999:blog-6827287330203273225.post-31023957804836603082019-01-21T21:41:00.000-05:002019-12-12T12:43:06.533-05:00Crab Cakes - Gluten Free, Keto, Clean<div class="" data-block="true" data-editor="9evgt" data-offset-key="6bglu-0-0" style="caret-color: rgb(29, 33, 41); color: #1d2129; font-family: system-ui, -apple-system, BlinkMacSystemFont, ".SFNSText-Regular", sans-serif; font-size: 14px; white-space: pre-wrap;">
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Made these EASY and HEALTHY super-delicious crab cakes for dinner along with this <a href="https://www.blogger.com/Broccoli%20https://vanessamc246.blogspot.com/2014/12/crispy-garlic-chili-roasted-broccoli.html">crispy, roasted, garlic broccoli</a> (a family favorite for over 10 years)! <br />
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Here is the recipe for the crab crakes, and the broccoli recipe is linked above and below.<br />
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INGREDIENTS:<br />
(Makes 8 - 2 per serving)<br />
<br />
1 Pound Lump Crab Meat<br />
1/2 Cup White Onion<br />
1 TBSP Olive Oil<br />
3 TBSP Almond Flour<br />
2 Eggs<br />
2 TBSP Full Fat Greek Yogurt or Mayo<br />
1 TSP Coconut Aminos<br />
1 TSP Yellow Mustard<br />
1 TBSP Dried Parsley Flakes<br />
1 TBSP Old Bay Seasoning<br />
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INSTRUCTIONS: <br />
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1. Dice 1/2 Cup of White Onion, and brown in a skillet over Medium Heat with 2 Teaspoons of Olive Oil. Remove from the pan and set aside.<br />
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2. In a Large Mixing Bowl add the 1 Pound of Lump Crab Meat, then add the Browned Onions.Then add in the Almond Flour, Egg Whites, Avocado Mayo, Coconut Aminos, Yellow Mustard, Dried Parsley Flakes, and Old Bay Seasoning.<br />
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3. Stir the mixture until it is thoroughly combined.<br />
Set some Parchment Paper on a Large Baking Sheet to set the uncooked crab cakes onto, and then scoop out roughly 1/8th of the mixture to form each individual crab cake. I used a half cup ice cream scoop. You could also use a 1/3 or 1/2 cup measuring cup.<br />
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4. In a Skillet over Medium heat, warm up 2 Teaspoons of Olive Oil, and then add as many Crab Cakes as you can at a time without them touching each other. Cook on each side for about 3-5 minutes or until Golden Brown.<br />
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5. Once cooked, serve right away with your choice of a side dish. I served it with <a href="https://www.blogger.com/Broccoli%20https://vanessamc246.blogspot.com/2014/12/crispy-garlic-chili-roasted-broccoli.html">Crispy Garlic Roasted Broccoli. </a><br />
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Vanessahttp://www.blogger.com/profile/16807986695547244610noreply@blogger.com0tag:blogger.com,1999:blog-6827287330203273225.post-7467115978617683642018-10-14T21:28:00.000-04:002018-10-14T21:28:19.483-04:00Pumpkin Spice Crumb Cake<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgpBZN98es7b9jClVDPd9OGs1VCrf-u5ZUW3AJlLf8L6UHRwdYVnCKGC8xL8PEqaf933fCnMyRl5dA9hqeoFKh4j48m5Sdv756ASD-XaSRU58VNCAhgQN0TpYmox22ZXRdrbgP6345zy216/s1600/Pumpkin+coffee+cake.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="1200" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgpBZN98es7b9jClVDPd9OGs1VCrf-u5ZUW3AJlLf8L6UHRwdYVnCKGC8xL8PEqaf933fCnMyRl5dA9hqeoFKh4j48m5Sdv756ASD-XaSRU58VNCAhgQN0TpYmox22ZXRdrbgP6345zy216/s400/Pumpkin+coffee+cake.JPG" width="300" /></a></div>
This crumb cake is gluten free, dairy free, and sugar free! It goes perfectly for a fall breakfast along with a <a href="https://vanessamc246.blogspot.com/2017/10/pumpkin-spice-latte-only-37-calories.html">37 calorie Pumpkin Spice Latte</a>.<br />
<b><br /></b>
<b>INGREDIENTS</b><br />
<b><br /></b>
<u>Cake</u><br />
½ cup almond flour <br />
½ cup coconut flour <br />
⅓ cup Swerve <br />
3 tablespoons ground flax <br />
2 teaspoons pumpkin pie spice <br />
1 teaspoon baking powder <br />
4 eggs<br />
⅓ cup canned pumpkin <br />
¼ cup non-dairy milk <br />
2 tablespoons melted butter<br />
1 teaspoon vanilla extract<br />
<div>
<br />
<u>Crumb Topping </u><br />
2 tablespoons melted butter <br />
⅓ cup almond flour <br />
¼ cup chopped pecans <br />
3 tablespoons Swerve <br />
½ teaspoon cinnamon <br />
Pinch sea salt <br />
<br />
<b>DIRECTIONS</b><br />
<br />
Heat oven to 350°F. Whisk together the dry ingredients (almond flour through baking powder) in a bowl. In a separate large bowl, whisk the eggs, pumpkin, milk, butter, and vanilla. Add dry ingredients to wet and stir to combine. <br />
<br />
Add batter to an 8-by-8-inch dish coated with cooking spray. Stir together the crumb topping ingredients. Sprinkle over the top, and bake for 30-32 minutes on a middle rack until set and the top is golden brown. Let cool before cutting into 9 squares.</div>
<br />
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Vanessahttp://www.blogger.com/profile/16807986695547244610noreply@blogger.com0tag:blogger.com,1999:blog-6827287330203273225.post-47511309061409340312018-09-22T08:31:00.003-04:002018-09-22T08:38:00.999-04:00Spaghetti Squash Lasagna<div class="separator" style="clear: both; text-align: center;">
</div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgcqur4skYgQrgE8hdJKtRgeh2zxD1wsoxb8zVFdpH_5iMyF4E6bgaR_xjTx8rC_lVVeQ3abT1SemzXi1mAA5VVkD9Shd0Svorb13GaLMvkTrZ3LyGyHEDbGpkzIzwfKJgIjqkQSE7hxW25/s1600/Screen+Shot+2018-08-14+at+9.32.41+AM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Spaghetti Squash, dinner recipe, keto, gluten free, 21 Day Fix, 2B Mindset, Clean eating, Autumn Calabrese, Tosca Reno, Vanessa.fitness, vanessadotfitness, vanessa mclaughlin, vanessa.fit" border="0" data-original-height="344" data-original-width="683" height="322" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgcqur4skYgQrgE8hdJKtRgeh2zxD1wsoxb8zVFdpH_5iMyF4E6bgaR_xjTx8rC_lVVeQ3abT1SemzXi1mAA5VVkD9Shd0Svorb13GaLMvkTrZ3LyGyHEDbGpkzIzwfKJgIjqkQSE7hxW25/s640/Screen+Shot+2018-08-14+at+9.32.41+AM.png" title="Spaghetti Squash Lasagna" width="640" /></a></div>
This sinfully delicious Spaghetti Squash Lasagna is made with all-natural marinara, ricotta cheese, grated Parmesan cheese, and healthy spaghetti squash.<br />
<br />
Prep Time 15 mins<br />
<br />
Cook Time 1 hr 17 mins<br />
<br />
Servings 4<br />
<br />
<div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgGynoH7hN59aFYYooL6XL2UIIiwIKAp3O6tt_jCBKaOsHwpY5-yCaRj2ZWfSdCOwuYnMzRrv78NDikm7TLthNZTBf562xkBGVEuBciQTWrte9f5iu1yUHFd8aalRGlqbxnjr-mefgemnFb/s1600/Screen+Shot+2018-08-14+at+9.33.19+AM.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="584" data-original-width="891" height="209" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgGynoH7hN59aFYYooL6XL2UIIiwIKAp3O6tt_jCBKaOsHwpY5-yCaRj2ZWfSdCOwuYnMzRrv78NDikm7TLthNZTBf562xkBGVEuBciQTWrte9f5iu1yUHFd8aalRGlqbxnjr-mefgemnFb/s320/Screen+Shot+2018-08-14+at+9.33.19+AM.png" width="320" /></a></div>
<b>INGREDIENTS </b><br />
1 small spaghetti squash (approx. 3½ to 4 lbs.) <br />
Nonstick cooking spray <br />
4 cups all-natural marinara sauce (no sugar added)<br />
3 cups ricotta cheese <br />
1 cup grated Parmesan cheese <br />
2 cups ground meat of choice (beef, chicken, turkey)<br />
1 cup mushrooms <br />
1 cup chopped onions <br />
¼ cup finely chopped fresh basil (optional) <br />
<br />
<b>INSTRUCTIONS</b><br />
<ol>
<li>Preheat oven to 375° F.<div class="separator" style="clear: both; text-align: center;">
</div>
<div class="separator" style="clear: both; text-align: center;">
</div>
</li>
<li>Line large baking sheet with parchment paper. Set aside.</li>
<li>Cut spaghetti squash in half lengthwise. Remove seeds and membrane.</li>
<li>Place spaghetti squash, cut side down, on baking sheet. Bake for 40 to 45 minutes, or until tender. I like to drain it so its not so watery after baking. (You can also use the microwave or <a href="https://www.amazon.com/gp/product/B00FLYWNYQ/ref=as_li_qf_sp_asin_il_tl?ie=UTF8&tag=vanessafitnes-20&camp=1789&creative=9325&linkCode=as2&creativeASIN=B00FLYWNYQ&linkId=7bfb508ec66b5e86ffae3d7c7d3bcc3f">Instant Pot</a> to cook the spaghetti squash).</li>
<li>Reduce oven temperature to 350º F.</li>
<li>Scrape spaghetti squash flesh into stringy noodles.</li>
<li>Lightly coat 4-quart baking dish with spray.</li>
<li>Evenly layer half spaghetti squash, half marinara sauce, and half ricotta cheese in baking dish. Repeat with second layer.</li>
<li>Evenly top with Parmesan cheese.</li>
<li>Bake for 30 to 32 minutes, or until golden brown and bubbly.</li>
<li>Garnish with basil (if desired)</li>
</ol>
</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEghrmTkITUWUgtXs0Lv6KJvCcSWIYn-tB5AOSiKyyDYbsG16spmdD96wuiWAq-xEOgPyaPxWreEMGCrvduwcBSxTirhPIOPlAwP5KdnI-6ETI0M11g63h0osgPOnhzi6BJC4HNba6Obg1jC/s1600/pumpkin.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Pumpkin Spice, Fall, Shakeology, Autumn Calabrese, Tosca Reno, Clean Eating, Ilana Muhlstein, vanessa.fitness, vanessa.fit, vanessadotfitness, vanessa mclaughlin, 21 Day Fix, 2B Mindset, " border="0" data-original-height="424" data-original-width="560" height="484" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEghrmTkITUWUgtXs0Lv6KJvCcSWIYn-tB5AOSiKyyDYbsG16spmdD96wuiWAq-xEOgPyaPxWreEMGCrvduwcBSxTirhPIOPlAwP5KdnI-6ETI0M11g63h0osgPOnhzi6BJC4HNba6Obg1jC/s640/pumpkin.png" title="Pumpkin Spice Shakeology" width="640" /></a></div>
Pumpkin Spice lovers: You asked, they listened! Look what's coming soon!!! Pumpkin Spice Vegan <a href="http://vanessamc246.blogspot.com/p/shakeology.html">Shakeology</a>! If you're like me, come fall, I love Pumpkin Spice EVERYTHING!! Each fall I would create my own Pumpkin Spike Shakeology, but I needed quite a few ingredients, and would always race to finish the can of pureed pumpkin before it spoiled.<br />
<div>
Now, I can whip it up quickly, without any wasted pumpkin!!!<br />
<h3>
WHAT IS PUMPKIN SPICE VEGAN <a href="http://vanessamc246.blogspot.com/p/shakeology.html">SHAKEOLOGY</a>?</h3>
Pumpkin Spice Vegan Shakeology is a limited edition, rich, creamy, shake with notes of pumpkin, cinnamon, nutmeg and ginger that delivers the delicious taste of fall with all the benefits of Shakeology.<br />
<br />
For a limited time only, starting <b>September 15, 2018</b>, customers can order Pumpkin Spice Vegan in 14 single-serve packet boxes as a one-time purchase. *There is no limit to how many customers can buy while supplies last. However, there will be no monthly subscription option as Pumpkin Spice Vegan is available only while supplies last.<br />
<br />
Pumpkin Spice Vegan Shakeology will be available exclusively in the US in limited quantities.<br />
<br />
<b>Order Options</b><br />
Pumpkin Spice Vegan Shakeology can be ordered as a one-time purchase only as monthly auto-ship is not an option.<br />
However, customers may buy as many boxes as they like, while supplies last.<br />
<br />
<b>Product Configurations</b><br />
Bag – Not available<br />
Packets – 14 single-serve packets<br />
<br />
<b>Availability</b> – Starting Fall 2018, while supplies last.<br />
<br />
<b>Supplement Details</b> <br />
<br />
Nutrition Label – US – Link coming soon! (Not available in CA or UK)<br />
<br />
FDA Compliant – Yes<br />
<br />
Vegan – Yes<br />
<br />
Kosher – No.<br />
<br />
Gluten Free – Formulated without gluten ingredients, but not certified. View <a href="https://faq.beachbody.com/app/answers/detail/a_id/5611">article 5611</a><br />
<br />
Certified Organic – No, but the possibility of a completely organic Shakeology is being researched<br />
<br />
Certified GMO-Free – No, but it’s formulated without genetically modified ingredients<br />
<br />
Pumpkin Spice Shakeology Pricing –$74.95 for a 14 single-serve packets box. <b>Preferred customers get 25% off!! </b><br />
<br />
<b>Want to be the first to know when it becomes available for purchase?</b><br />
<b>Fill out this form below and I will be in touch with more info.</b></div>
<div>
<br /></div>
<iframe frameborder="0" height="520" marginheight="0" marginwidth="0" src="https://docs.google.com/forms/d/e/1FAIpQLSfCQ9FsnWbBDPCWI5tI1WjYlUKJYtGBxckxQs4wGz5f2dnDDQ/viewform?embedded=true" width="700">Loading...</iframe>Vanessahttp://www.blogger.com/profile/16807986695547244610noreply@blogger.com0tag:blogger.com,1999:blog-6827287330203273225.post-14838902911212568712018-08-22T12:45:00.002-04:002018-09-22T08:31:41.319-04:00Turnip Fries<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhwnOWVHJajuWX_gaXQI4KnFuRcrpGRY2hRv9MlxGz1P33Qpsti7_wGI4xEqZHbnFoXgzSia9l__bVH-RA734VEfbHN1h_JPg0M9Uw_TvL8RmzBHqOv_x8m-q8m7vI7gCMM_wzbvLdhAfwt/s1600/turnip.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img alt="french fries, turnips, veggies most, ilana muhlstein, vanessa mclaughlin, vanessa.fit, vanessa.fitness, vanessadotfit, autumn calabrese, tosca reno, low carb" border="0" data-original-height="194" data-original-width="259" height="299" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhwnOWVHJajuWX_gaXQI4KnFuRcrpGRY2hRv9MlxGz1P33Qpsti7_wGI4xEqZHbnFoXgzSia9l__bVH-RA734VEfbHN1h_JPg0M9Uw_TvL8RmzBHqOv_x8m-q8m7vI7gCMM_wzbvLdhAfwt/s400/turnip.jpg" title="Turnip French Fries" width="400" /></a></div>
<div>
Love, love turnip fries!! </div>
They are SO good!! <br />
They stink while they cook, but there is a subtle, nutty sweetness! Probably ate too many since I ate the all of them!!! <img src="https://static.xx.fbcdn.net/images/emoji.php/v9/fd0/1/16/1f602.png" />😂<img src="https://static.xx.fbcdn.net/images/emoji.php/v9/fd0/1/16/1f602.png" />😂<br />
<div>
<br /></div>
<div>
They are a great substitute if you're missing french fries. Also, if you're following a keto, paleo, gluten free, or just all around healthy diet, turnips are a low carb veggie, so they fit perfectly into any of these nutrition plans.</div>
<div>
<br /></div>
<div>
INGREDIENTS</div>
<div>
3 pounds turnips<br />
1 tablespoon vegetable oil<br />
1/3 cup grated Parmesan cheese<br />
1 teaspoon garlic salt<br />
1 teaspoon paprika<br />
1 teaspoon onion powder<br />
<br />
INSTRUCTIONS<br />
Preheat oven to 425 degrees F (220 degrees C). Line a baking sheet with a piece of aluminum foil and lightly grease.<br />
Peel the turnips, and cut into French fry-sized sticks, about 1/3 by 4 inches. Place into a large bowl, and toss with the vegetable oil to coat. Place the Parmesan cheese, garlic salt, paprika, onion powder in a resealable plastic bag, and shake to mix. Place the oiled turnips into the bag, and shake until evenly coated with the spices. Spread out onto the prepared baking sheet.<br />
Bake in preheated oven until the outside is crispy, and the inside is tender, about 20 minutes. Serve immediately.<br />
<br /></div>
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