(Our) Healthy Weight Really Is Made In The Kitchen

They say “abs” are made in the kitchen and it is actually quite true in many ways. Now that said, we all have a different “healthy weight.” We don’t need to be muscular to be healthy (that only indicates a specific level and / or type of fitness taking place for a specific individual.)

What is important, however, is that we recognize what we put into our fuel tank matters. It’s never easy to change our routine – therein lies the secret. . .

When we can make healthy long-term changes (ones we are willing and able (most importantly!) to stick to over the long haul) then we are on the way to seeing that lasting change we want.

Having been on the side where I had far too little for a time, I intimately  understand how sensitive this issue is – whether we are carrying dangerously little, or too much weight. Our self-confidence can be bound to these realities, and our relationship with food can become terribly unhealthy.

I’d also like to add, it isn’t so much the number on the scale kind of “weight.” Losing extra fat that our body doesn’t need to function (or that is impairing our proper and healthy function), and getting our BMI down to a better figure, is far more important. That number may go up if you are adding muscle mass while adjusting your meal plan…so don’t feel derailed by the numerical values necessarily.

I’ve shared other posts such as: 

10 Tips To Feel Full – Yes, Really! (Because Hangry is Horrible!)  and, 

Healthy Lifestyle – The Way To Achieve A Healthy Weight…Without The Failure Of “Diets,”

These posts offer some ideas and thoughts about this journey, as well as some tips and tricks. There is NO reason you can’t find success with your goals but sometimes we need a little encouragement, and more understanding about how to get there.

Each of us are different – our body types sometimes are wildly different. The “outside” doesn’t always reflect immaculate healthy internally either (yes, there ARE “skinny fat people” (a term, but the way, that I don’t really care for – to me, “fat” is incredibly derogatory because of the connotation it’s gained. Unless I’m talking about an avocado, salmon, or egg yolks (etc!) I use “fuller figured” because it isn’t always about what “fat” implies. We don’t need to be using that term for ourselves either because chances are…it makes us feel worse, which is not where we need to be mentally!) 

It’s all about the manageable changes. We CAN achieve what we want to but we need to be consistent, honest with ourselves, and make changes that we are going to be able to stick with. Again, even more so, we need to make changes we can LIVE with longer term.

I don’t know about you but drinking my meals for the rest of my life sounds terrible! I’d rather eat my food, eat healthy portions, and create a plan I can live with indefinitely. 


Green Giant Keeping Healthy Food Fun, Functional, And Convenient

If veggies had a number one fan, it would be me. Yes, hands down, I’d be the one with the glitter and pompoms up front. That, or I’d be threatening someone in effort to secure some…

I’m the one with the hair dryer…

I’m not necessarily partial to brands when it comes to vegetables, though – I do prefer fresh, but for convenience (and a more likely guarantee of peak freshness) I tend to hoard the frozen kind. (“Hoard” is not an exaggeration, however slightly misleading (in that I consume them as feverishly as I amass my supply.))  

Anyway, I don’t have to have a certain name on the package, or even organic depending – it’s more about value in this case. That said, I do like the brands who innovate – frozen foods do not have to be unhealthy, number one… And number two, they can make life a whole helluvalot easier. Especially if you eat like a zoo animal (—-> ME.)

Although Green Giant is not alone in the pursuit, they were one of the first companies to make riced vegetables accessible. For those of us with limited counter space and / or those not wanting to clean the food processor every two minutes, these frozen, steamable packages are a godsend.

Green Giant launched the plain, riced cauliflower variety first, along with a basic, healthier take on tater tots, but have since added to the lineups. They also have a nice selection of roasted veggies, though I confess to not really caring for those as much. 

In addition to bulking up the options within each category, they have since come out with veggie spirals – not new if you like to cook or follow healthy eating trends…BUT…no one has come out with them for the freezer aisle until now. YAAHHSSSS!

I actually spotted – and purchased – the zucchini spirals recently (above.) Though I admittedly wasn’t a huge fan, I think it’s because I didn’t drain the water right away (which I would highly recommend doing.) Because I go through my veggie stashes so rapidly, I often steam them and leave them in the bag – for the riced variations, you’d be fine with that. For these guys, though…definitely drain.

What’s so great about all these seemingly fancy preparations? As I said earlier, the convenience can’t be beat. In addition to that, however, these are THE perfect way to bulk up your meal. If you love to eat, or enjoy larger portions (the brain *can* be tricked!), adding extra servings of vegetables is a healthy way to fill you up without adding too many calories. 

Now…all that said…keep in mind WHICH variety you choose – obviously the options with a sauce mixed in, or the comfort food remakes will have higher calorie counts in the nutritionals than the plain variants. Still, it’s better than housing french fries!

I applaud Green Giant for pioneering these ranges – I do buy other brands sometimes, and have seen a few come to market with newer options (such as a healthier stir fried rice option from Hanover, whose plain riced is good too.)  But Green Giant has the broadest mix, albeit not ALL the versions are as easy to find in every super market. Definitely worth trying for yourself if you haven’t yet!

Happy munching!


Eating vs. Training

I frequently get questions about which exercises to use to “spot reduce” certain areas, and the answer is always the same – it’s more about the food we eat than the exercises.  

Spot reducing does not work, It can’t hurt to focus on an area, but without a comprehensive approach, efforts are often in vain, leaving disappointment in the wake of (some) concerted efforts.

Clean eating has a bad rap, though, among the masses – it isn’t about depriving at all which, in my mind, is 100% doomed to fail. It’s about the overall consistency (treats are allowed here and there!) and choosing healthier, whole foods as the primary sources of nutrition. When we are *generally* fueling our bodies with healthier options, having a goodie once is a while is NOT a big deal.

I don’t know this Instagram page – @vshred4women – but this image cropped up this week in one of the App’s ads (hence my post.) Much that sponsored material makes me crazy, I did agree with what was being presented. I always say that our nutrition accounts for 80 to 90% of the results we see and feel.


This particular image shows meal prepping at it’s finest.  Not everyone feels like they have time to do this, and that’s okay – you don’t necessarily need to.  I tend to cook several pounds of chicken at once myself because I find that’s easiest for me.  If I’m also making veggies, or I think in a day or two I’ll be preparing a different meal, I may chop up those extra veggies ahead of time since I’m already at it!  Do what works best for you because that’s what will keep you on track.

Getting back to eating clean though…it’s all about setting yourself up for success.  I shared a few of my personal tips in this post – 10 Tips To Feel Full – Yes, Really! (Because Hangry Is Horrible!) – a few weeks ago, and they really can help.  

Not buying foods I know will derail me is one of my key tactics, and filling up on foods that will keep me feeling full longer is another…but again, it’s about works best for you.

I think the misconception about healthy nutrition is that one mistake is the end of the world – many times people will eat poorly for a day or two, even a week (vacation, anyone?!) and then go into “weeeell, I’m failing as it is, may as well give up!” and they continue with poor choices. It is NEVER, EVER too late to have a fresh start, so toss that negative notion to the waist side. PLEASE!

Each day is a new opportunity to try again. If there is a strategy that you know works / has worked for you, re-employ it! If there isn’t, take baby steps and make a point to notice your progress – a tiny step forward is still in the right direction!

It’s also important to remember that little changes can make a huge difference.  Some examples:

  • Switching from cream to milk in coffee
  • Switching from whole milk to 2% or skim if you are a milk drinker
  • Having a whole fresh fruit versus putting a few fruits into a blender 
  • Using lettuce wraps instead of bread, or making an open-face with just one slice
  • Adding veggies to the base of your meal, or doubling the portion you already have
  • Switching to healthy fats like avocados, portioned nuts, fatty fish, or egg yolks instead of the kind you get in sweets
  • Having slow-cooking oatmeal instead of sugary cereals
  • Swapping your regular yogurt for Greek
  • Putting dressing on the side and just using what you need, vs creating a salad dressing swimming pool for your greens
  • If you must have a soda, try a zero calorie version. . .

There are so many possibilities, you just have to look! 

Fueling our bodies with the right foods also aids our training efforts, and the results of all that hard work. Without the proper combination of protein, carbohydrates and fat, we won’t function optimally, and we may not see the results we would otherwise if we did nutritionally support the exercise we are doing (for example, lifting weights and skimping on protein means you aren’t going to see the muscle mass you would if you had the appropriate protein intake.)

That ridiculous saying that abs are made in the kitchen? It is more true than it isn’t. Our culture is a food-centric one, so saying “clean eating” is sometimes meant with scoffs and dismissal, if not considered a bad word / phrase. But it isn’t some horrible, unachievable state of being that should scare or intimidate anyone. Unless you are working on preparing for the Olympia competition, there’s probably room to tweak (and even then!) 

Healthy changes…

Don’t have to be monumental…

You don’t have to go cold turkey (unless you know that is an ideal method for you)…

You don’t have to follow some stringent fad diet!

And you don’t have to say goodbye to all the things you enjoy.

Recognizing that you can see the results you want with some adjustments to your nutritional intake is actually very freeing – it’s something you have total control over, and can customize as it works for you. The key? Being honest and realistic with yourself – YOU are who matters the most, and there is no reason you can’t enjoy life, enjoy delicious food, and also have the results you are looking for.







Food Humor – Halloween Cake Pops

These are absolutely adorable. . .for Witches and non-magical folk alike. Best part, chocolate and cuteness aside?  Peanut butter filled! 

Check it out at Hungry Happenings



Absconding With Shrimp

Seafood for dinner is always an entertaining event in our household.  Interestingly, while one of our black cats is essentially a vacuum cleaner when it comes to food, it’s the other – the smaller by 6 pounds, but older by a month or so – samurai cat who goes on high alert when shrimp are being peeled.


I feel like we don’t even have to open the container – he just KNOWS.  He lifts his head in the air with staccato’ed sniffs, making certain that he’s smells what he *thinks* he does.  And if he is correct, by god, watch your limbs!  If he has it in mind that you’ve got a shrimp, he will – claws extended and all – reach out feverishly to check the scene.  No matter if you are friend or foe, he’s basically going to slap and growl until he’s fully devoured the thing.  Shrimp is the end-all-be-all favorite food of choice for Musashi…


I also happen to love shrimp, as does my husband.  He makes the most delicious and healthy stir fry (one I daresay I could devour – in total – on the spot, were I not to stop myself after feeling full.)  It’s AMAZING. Full of protein…and incredibly filling.  For a clean eater, it’s a dream come true!

Despite the countless items he was keeping track of while cooking (the wok, the roasting vegetables in the oven, the vegetables that had to be added, the seafood that had to be cleaned…) he also took the time to boil a small pot of water to cook two shrimp for the boys.  The thoughtfulness of that alone warms my heart – who DOES that?!  I took a photo because, even then, he took them out and chilled them on ice…just to be sure they didn’t burn their adorable pink tongues. 


Once they had chilled enough, he gave each of them one.  Needless to say, Musashi fervently absconded with one, and then managed to snag a less-than-interested Keku’s.  Given that Keku will inhale anything food-related, it’s entertaining to see him “pass” on the shrimp, only for the vehemently fixated Musashi to haul off with it, “grrrrr”ing as he goes.


Fortunately, though I AM protective of my food, I didn’t bite or growl myself.  But I also – Musashi-like – thoroughly enjoyed my generously-prepared dinner, and felt incredibly grateful to have it. 


Nutrition Humor – The Omelette Attempt

I’ve managed a *few* times to get a lovely, half-circle with jazz in the middle. But the flip is dicey.  Sometimes. . .


Incidentally, I make my eggs the microwave – ALL the time.  Scrambling eggs in the micro is incredibly easy – in a microwave safe container, you don’t have to clean up more than once either. Pair them with steamed veggies and VOILA!  Healthy, satisfying meal without a stitch of hassle. 🙂