Keeping It Real

A week or so before the 4th of July, my mom was going to a conference for work. As always, there was going to be lots of eating out, conference rooms with food service, and running from session to session often during meal times. She asked me for tricks on how to return home without gaining the usual 5 lbs and feeling like crap. And then 4th of July came along and I was face to face with the same situation.  Nobody can escape an occasion where there are 17 dishes too many on the table, never ending enticing and yummy smells, and the worst part is that 99% of which are our favorite indulgences.  As I coached my mom and practiced myself during the 4th of July Holiday, I would like to share with you.

EAT A HEALTHY BREAKFAST

Gluten Free, Dairy Free Pancakes w/ Berries

Often I hear people say they are going to skip breakfast because they will be eating so much later, especially on Thanksgiving. The question is, has that worked out for ya? Probably not, as according to WebMD, weight control is the #1 reason to eat breakfast.  Just like any other day, if you skip breakfast, chances are you will be starving once any food is put out and you will eat anything and everything in sight. What do you have to show for it? One heck of a stomach ache. That and potentially a few extra pounds. That's no fun. Eat a healthy and well-balanced breakfast to curb your hunger and allowing you to savor each and every morsel.

MOVE YOUR BODY 

Moving my body during the
running leg of Lake Waconia Triathlon 2009

The morning of the 4th I was able to get a good sweat in with a 3.5 mile trail run in a beautiful park with the sun shining, great scenery and a sense of accomplishment. But what was really happening?  Within seconds: My brain released endorphins, increasing my motivation and ultimately the intensity of my workout. Within the hour: Norepiniphrine, dopamine and seratonin are all chemicals that overwhelmed my brain and created a mood of calm and peace. Within 24 hours: Increased blood flow and oxygen to the brain allowed me to be focused and have an improved memory.(For more benefits, read the full article from Fitness magazine) How do these things effect us when eating? Individually and collectively they allow us to be in a positive state of mind with little to no anxiety and nervousness. In a state of clarity, when faced with a difficult choice such as a 2nd brownie or more veggies then we make the right choice for us. 

NO SNOWBALLING

My potential snowball

On the 4th, it was only 7pm and I had realized that I basically had ate non-stop for the last 3 or 4 hours while nibbling on apps, dinner and random licorices, mints and chocolates that somehow always seemed to find their way into my mouth. After fireworks, there was a beautiful homemade apple pie my brother in law made. We discussed these pies a few months ago, so they were a long time coming.  Now what? According to Psychology Today, I could eat a piece of pie and blame it on a hormone called ghrelin. This hormone is released when we are truly hungry but it is also released in our brains when we see a reward, aka apple pie. I was definitely not hungry. So I looked at it, politely declined and walked away saying no to the ghrelin in my head. The following night there weren't as many temptations, I had taken breaks from eating and the ghrelin was in my stomach because I was actually hungry. So I thoroughly enjoyed a small piece of pie and it was darn good too. 

KEEP IT REAL

The moment we think that an event is "special" in terms of the food is the moment that we set ourselves up for trouble. Trouble in the sense of letting everything we have learned about how our bodies react to certain foods, aka weight gain, stomach upset, bloating, etc. go straight out the window. I love cheese, LOVE IT!!! I am from Wisconsin, you betcha. My body? Not such a fan as I get headaches, nausea, and muscle aches when I choose dairy. For whatever reason though, when any type of cheese is set out on the party table, I have to have it. Somehow I think that I will be magically immune. Who am I kidding? It's important to listen to your body and remember how it thanks you when choosing items that leave you feeling energized. Don't get me wrong, the event should still be special. Focus on how amazing you look in your new outfit, your cute toes from your pedicure, or the belly laughs between you and your family or friends.

Whatever your next event will be, try these four tricks to keep you feeling as great as you look. Or better yet, looking as great as you feel.

Recipes at your Fingertips

As I was driving to work this morning, I heard an interview with a chef on the radio.  Unfortunately, I didn't catch his name, but he said, "Who would have thought that we would be getting recipes from our phones?" Cookbooks are still a necessity in the kitchen, but for many it is not their first recipe resource.  For my generation, we take for granted the ability to do a Google search, check out an app, or text a friend to instantly have a recipe at our fingertips. The following recipes, Chicken Tortilla Soup, Breakfast Turkey Sausage and Caesar Dressing were all outcomes of exactly that scenario. Together, let us take a moment to appreciate this technological gift. (Insert Moment) OK, now time to cook.

CHICKEN TORTILLA SOUP

We had a strangely cool and rainy day in June for Northern Cali so I decided to make a Chicken Tortilla soup, which I have never made before. Many of my friends have their "go to" recipe but unfortunately did not have them on hand so I was forced to start my own search.  When looking at the recipe, I realized I didn't have a few of the ingredients but as with most recipes I either substitute or skip. Even with a few skips, the recipe was delicious.

http://thepioneerwoman.com/cooking/2011/01/chicken-tortilla-soup/

For this recipe...

1. Skipped the can of Ro-tel with green chilies, tomato paste or cornmeal. Next time, I will add these ingredients as I am sure it would enhance the flavor. Added Tapatio for additional spice. 
2. Instead of slicing the tortilla strips into the soup, my husband makes great crispy tortilla strips out of leftover tortillas, so we used those.
3. Instead of sour cream for the garnish, I used plain Greek yogurt. Keep this in mind for other recipes, it's a good trick. 

BREAKFAST TURKEY SAUSAGE

For a couple of months, I was eating a homemade breakfast sandwich everyday during the week and am thinking about bringing it back. These are high in protein and have great flavor, my criteria in a sausage.  What works best for me is after these are made, throw 5 in a zip loc bag and freeze.  At the beginning of the week, take one bag out and throw in the fridge.  

http://divascancook.com/2012/08/turkey-breakfast-sausage-patties-recipe.html .

Homemade Breakfast Sandwich - less than 200 calories and less than 5 minutes to make.

1. Toast half a Thomas Bagel thin
2. Scramble an egg in the microwave(Genius... See how to here.), 
3. Heat up one of these breakfast turkey sausages. 
4. Top it with Tapatio 

CAESAR DRESSING

About a year ago, my husband asked me to find a Caesar dressing recipe.  Caesar dressing can be hit and miss when ordering at restaurants, especially since we don't like anchovies. And at home, I always feel like salad dressings really aren't that difficult to make and they can last for a couple of meals.   So I took on the request and found this great recipe from Chow.com.

http://chowhound.chow.com/topics/493669

1. First, I try to mix half mayo and half plain greek yogurt.  
2. Skip the parmesan cheese. I grate it on top instead. 
3. Skip the olive oil. For us, it just tastes better without.

Disclaimer: My apologies for the lack of images here as when I make the dishes, my excitement overwhelms me and I am halfway through when I remember to take a picture. Those aren't great pictures, trust me.  So if anyone makes one of these recipes and would like to share a great pic, email me at noragillihan@gmail.com and I will update the post.  Also, please always feel free to comment if you have any adaptations of your own.