Life with Ulcerative Colitis - How I have Overcome it.

I have suffered with Ulcerative Colitis for a the past 4 years now. 


Ulcerative Colitis is described by the Crohn's & Colitis Foundation of America as "a chronic disease of the large intestine, also known as the colon, in which the lining of the colon becomes inflamed and develops tiny open sores, or ulcers, that produce pus and mucous. The combination of inflammation and ulceration can cause abdominal discomfort and frequent emptying of the colon.

Ulcerative colitis is the result of an abnormal response by your body's immune system. Normally, the cells and proteins that make up the immune system protect you from infection. In people with IBD, however, the immune system mistakes food, bacteria, and other materials in the intestine for foreign or invading substances. When this happens, the body sends white blood cells into the lining of the intestines, where they produce chronic inflammation and ulcerations."  

As you can imagine this type of disease can greatly effect ones life. 

First stages and symptoms:
For months I had been experiencing major discomfort and cramping in my abdomen, ultimately resulting in me going to a walk in clinic. Of course, they go through the standard process of compiling my symptoms, they took an X-Ray of my abdomen thinking that I was simply just constipated. After the results came back, they said that they did not know what was wrong with me, and suggested I make an appointment with my family doctor.  Soo.. Of course I made an appointment. They began testing me for Celiac Disease, among other allergens that could be causing me pain, diarrhea, and fatigue. They were certain that I had a gluten allergy, and advised me to stay away from it until the test results came back. Then.. the results came back negative, and I was then referred to see a specialist, a Gastroenteritis.


The GI: 
Among some of my first visits at the gastroenteritis they did more blood work, suggested I begin taking a probiotic, and fiber supplements. I had scheduled my first colonoscopy, which was a nightmare for a 22 year old. The prep is absolutely horrible, fasting, and constant trips to the bathroom (when you thought your symptoms were bad enough). The procedure itself, was a breeze, I woke up, droggy as hell and enjoyed a burger on the way home, and slept off the anesthesia the rest of the evening. During this very overwhelming experience the doctor had taken some biopsy of my colon, and I was diagnosed with Moderate to Sever Ulcerative Colitis. 

Drugs: 
I was prescribed a drug that I would need to take 3 of 3 times a day, the purpose was for the medication to make it all the way down to my colon and create a protective lining. "This drug is able to travel through the intestine unchanged until it reaches the end of the small bowel (terminal ileum) and colon. There, intestinal bacteria break apart the 5-ASA and the inert molecule, releasing the 5-ASA. Because intestinal bacteria are most abundant in the terminal ileum and colon, Colazal is used to treat inflammation predominantly localized to the colon." (medicinenet.com). After a few months on this medication, I was then prescribed another drug, to replace it, which I was then taking only 4 every morning (however, this one cost 173% more) 

This process was ongoing for a few years, new drugs to try, bone density tests, blood work every few weeks or months.. A colonoscopy at least once a year. In addition to a video endoscopy, which, similarly to a colonoscopy, I swallowed a pill that had a video camera inside it. They then tracked  my entire digestive process from start to finish with a monitoring system which I had to wear all day long. 

Needless to say, this disease and process was not only never ending, it is quite overwhelming, costly, and depressing. I found myself sad, miserable and alone, although I had no reason to be sad, others with our without this disease had it way worse then myself, I had no reason to feel alone, I had a family and significant other that supported me and was at all of my larger procedures. BUT only people battling this disease, or the symptoms of other digestive problems truly understand these struggles. 

How I fixed myself.... 

My last colonoscopy determined that even though I was feeling better and had few symptoms, my colon and inflammation was not. In fact, it had been getting worse. I was prescribed even more medication, one in which was an enema.. This was my last straw. 

1 year ago this month I discontinued the use of any medications, I began eating better, more clean, I started getting more sleep, now an average of 7-8 hours a night. I also began working out more regularly, rather than whenever I had the time. I found meditation and yoga to be my go to for relaxing and relieving stress on top of my weight training and cardio routines. Almost 6 months ago, I also began to dive into personal development and change my mindset. 

No medications - you must think that I am a crazy person! Well, maybe I am, maybe I am not.. Carrying around a pill container labeled Sunday through Saturday (and didn't even fit all of the pills I was needing to consume) wasn't exactly my idea of living! And why was I taking any of them, when not a single one worked for me? How much of my time each month was wasted talking to pharmacists, my doctor, and my insurance, to find that no drug was worth my time or my money. I chose to do more research, and start helping myself. 

Clean eating - I started to journal everything I ate, every time I went to the bathroom, and how I felt. Surprisingly enough, there are many apps these days that will help you track each of these things, and you don't need to carry around a note book! After some tracking, I started to limit my intake on gluten, although, I had been tested for Celiac Disease early on, I had started to realize this is one thing that was triggering symptoms, along with tomatoes, orange juice, apples, and greasy foods. So I eliminated them from my diet as much as I could. Then, to take it a step further, I began eating more almonds, strawberries, and blueberries, spinach, and kale which have been found to decrease inflammation. In addition to that, I recently began eating even more clean, my diet today consists of salmon (wild caught), chicken (cage free), eggs (also cage free), fresh veggies, some fruits, a ton of water, and the occasional treat. Not only do I feel my best when eating these foods, I am also performing at my best. Chemicals, processed foods, and junk are becoming a thing of the past!  

Sleep - As mentioned, I am getting way more sleep than I was when I was first diagnosed. I was working multiple jobs and going to school, getting 5 hours, MAYBE 6 a night, and this was not helping my body, I now, get about 7-8, and when I don't get enough, i can really tell! I try to stay on a consistent schedule and not deviate from it too often.

Exercising - I grew up playing soccer, and also running track, and cross country. So when I used to go the gym 3-4 days a week, all I did was run 3-4 miles. I began weight training, and doing some cardio. Within the past year, I have incorporated Yoga into my weekly routine, which also helps with any stress I am barring. We all know that getting daily exercise is important, but it is becoming increasingly important! 

Mindset - I think this is by far one of the most important things that I have encountered since being diagnosed with UC. Personal development has not only changed me from a depressed, unhappy state, it has given me the mindset to concur the world! I listen to podcasts such as The Tony Robbins Podcast, Bulletproof Radio, The School of Greatness, Mind Pump, and WMFmotivation every day in the car to and from work, I have a million YouTube videos saved that are nothing but inspiring. I have read books or listen to audio books such as You Are a Badass, by Jen Sincero, The 10X Rule, by Grant Cardone, and Wellth, by Jason Wachob. And also, I have surrounded myself with people that are nothing but uplifting, and inspiring! 

Now, don't get me wrong... I am no doctor. I am not telling anyone to stop their medications. Personal development will not cure everything.

BUT these things have worked for me, and my point is this.... in most illnesses, or diseases, or heck, just life in general, there are so many changes that can be made, or adjustments that may help you live a happier and healthier life. Before any doctor can help you, you must help yourself. Do some research on diagnoses, do your research on medications and what you are putting into your body. Be mindful of the foods you are eating, get a work out routine down. And never stop developing your mind, improving your mindset can help you kick any negative thoughts while encountering life, or battling diseases! 

Take your life... into your own hands.

xoxo, Brittany 

Lemon Herb Chicken

This is a simple, quick and delicious dish. All you need are a few spices and, of course, the chicken! The amount of spices are completely up to you. You can add more or less according to your taste. 

212 calories 
2 servings
10 prep 
15 cook

25 total time 

Ingredients:
Boneless skinless chicken breasts 

1 tablespoon olive oil

1 lemon

Oregano (optional) 

Directions: 1. Cut lemon in half, and squeeze juice from 1/2 lemon on chicken. Season with salt to taste. Let sit while you heat oil in a small skillet over medium low heat.
2. When oil is hot, put chicken in skillet. As you saute chicken, add juice from other 1/2 lemon, pepper to taste, and oregano. Saute for 5 to 10 minutes each side, or until juices run clear. Serve with parsley for garnish.

Grilled Maple Soy Salmon

This is a yummy way to add pizazz to plan ol’ grilled salmon. Taken right out of the pages of The Best of Clean Eating cookbook, it will have your mouthwatering, keep your tummy satisfied and make you forget about those high calorie meals you use to eat!

Ingredients:
1 Salmon fillets or steaks (4 ounces each)
1 Tablespoon pure maple syrup
1 Tablespoon soy sauce (you can substitute low sodium soy if on a reduced sodium diet)

*If you like your flavor with a bit of heat… add (1) Teaspoon of Garlic Chili Paste

Directions: 
1. Place salmon in a large, shallow glass container. 

2. In a small bowl, stir together syrup and soy sauce (along with optional garlic chili paste), and brush on both sides of salmon (or on skinless side only, if salmon has skin). Let sit for 15 minutes.
3. Place salmon directly on grate over medium-high heat for three to four minutes (skin-side down, if salmon has skin). Flip with tongs or a spatula and grill for two to three more minutes, or until salmon is no longer shiny or translucent in the middle. The flesh should be firm and just slightly flaky.

4. Serve immediately.

Nutrients per fillet: Calories: 176, Total Fat: 7 g, Sat. Fat: 1 g, Carbs: 4 g, Fiber: 0 g, Sugars: 3 g, Protein: 23 g, Sodium: 276 mg (will be less if using low sodium soy sauce), Cholesterol: 62 mg

5 Balancing Yoga Poses to help De-stress and Relax your Mind

We all know what it is like to be stressed, or overwhelmed. Being in this state often makes it challenging to get our never ending to do list completed, and ultimately will overwhelm us even more.

Let it allll go
One of the ways I use my yoga practice is to reduce stress, and calm my mind. They help me lighten up. Of course meditation and yoga, and other exercises are great for a over active mind, you will begin to learn to respond more calmly to challenging situations. Balancing poses provide these mini challenges, that will help us practice our scene of calmness off the yoga mat. In addition to de-stressing and relaxation, I will indicate some additional benefits that each of these 5 moves bring you. I have personally found that the following poses will help you create a calmer, happier, and more relaxed version of yourself! 

1. Tree Pose: 
Tree pose is the standing pose of surrender. I encourage you to truly let go, you are not a statue, and do not have to be perfectly still, you can embrace the movement that is your body adjusting to remained balanced. 

Tip: Imagine that you have roots! (I know it sounds silly) but like a tree, that you are growing from the soles of your feet into the earth beneath. Remember to breathe!

Additional Benefits: Tree pose increases balance, focus, memory and concentration and strengthens the ankles and knees.

Contraindications: Recent or chronic knee or hip injury.
MODIFICATIONS + VARIATIONS

Modifications: A) Bring the arms out to the sides for more stability. B) Practice next to a wall, placing a hand on the wall for support.

2. Warrior 3

The reason many people love Warrior 3 is because it is not easy. Even if you have been practicing for years, it can still yank your chain if you hold it for longer than 20 seconds. And it is one of those poses that often makes you forget to breath. This pose requires strength and determination to hold, but honestly, frowning or grunting doesnt make it any easier. Maintaining calm, smooth and breathing will allow you to focus on this pose.

Tip: While you need the core to be engaged, you dont want to squeeze so much that you restrict your ability to breathe properly. 

Additional Benefits: Warrior III improves balance, memory and concentration, and tones and invigorates the whole body.

Contraindications: Recent or chronic injury to the legs, hips, back or shoulders.
MODIFICATIONS + VARIATIONS

Variations: A) Hold on to opposite elbows with the arms over your head. B) Bring the arms out to the sides. C) Place your hands on your hips.

3. Crow Pose

Crow can be really challenging for a lot of people, however, we want a decent challenge to practice our calm responses. Over time you will begin to see yourself responding more positively in the heat of the moment. Approach this pose slowly, and with a lot of acceptance, if you dont get to the point you were hoping for. If lift-off in Crow is easy for you, see if you can keep the breath calm and relaxed as you move in and out of the pose. 

Tip: Place cushions or blankets out in front of you. Fear of falling on our faces can limit your potential of this pose.  

Additional Benefits: Tones the abdominal wall. Strengthens abdominal organs to aide in lower back pain and indigestion. Strengthens arms. Opens the groin. Strengthens the wrists! 

4. Standing Twist Balance

This is a relatively straightforward pose, but adding the twist and taking the gaze away from the security of a spot straight ahead means we really need to focus, stilling the mind. Feel the rotation happen from your navel and rib cage, as you open your heart. Again, remember to breathe! 

Tip: Try your best to keep your weight evenly distributed across that standing foot to help with your balance. 

Additional Benefits: Challenging and invigorating balance posture with many benefits: Stretches hamstrings and hips Stretches adductors Strengthens back and arm muscles Improves sense of balance Calms the mind and improves focus. 

5. Half Moon

Stress can cause us to take things really seriously, so approaching Half Moon in a playful way is best. Of course we all want to hold the pose and dont want to fall, but as soon as you are ok with toppling over out of this pose, it will become a bit easier for you to hold.

Tip: Smile.... Seriously it will help you relieve your stress! :)

Additional Benefits: Half Moon pose improves balance, focus, concentration, and confidence. This posture opens the hips and strengthens the ankles, knees and lower body.

Contraindications: Recent or chronic injury to the legs, hips, shoulders or back.
MODIFICATIONS + VARIATIONS

Modifications: A) Use a yoga brick under the hand. B) Practice against a wall, leaning the back, head and legs against the wall for support.

Variations: Have the lower hand 1-2 inches above the floor balancing completely on the standing leg.

Photo Credit : Google and sites like Yoga Journal and Yoga Basics - it is not easy to complete each and every one of these poses while trying to take images of myself, otherwise they would all my mine! 

Zucchini Noodles with Grass Fed Beef Meatballs and Organic SpaghettiSauce

This meal was prepared completely Organic!

This recipe serves approx 3 people. 

Ingredients: 

4 medium sized organic zucchinis 

2 tablespoons olive oil 

2/3 cup Organic chicken broth 

1 lb Grass Fed Beef 

1 cage free egg 

1 can of organic spaghetti sauce (or you can use this recipe http://www.organicsoul.com/homemade-organic-pasta-sauce/ ) 

Directions: 

1. Wash and pat dry your zucchini. You can then begin making your zucchini noodles, I used the Veggie strip cutter by Pamerped Chef . (make sure to stop cutting the zucchini once you get to the seeds)
2. Add the zucchini noodles, olive oil and chicken broth to large deep pan (i suggest the one you usually make pasta in), set aside.
3. In large mixing bowl mix the beef with your egg and form into meatballs, place on skillet and cook till they are cooked through the center - approx 30 minutes at a medium heat
4. When your meatballs are about half way done you can turn the zucchini noodles on, medium heat as well, stirring or tossing occupationally.
5. Warm sauce in separate pan.
6. Once zucchini noodles are tender and more limp you can you remove them from heat. Drain any extra chicken broth that may be left over.
7. Assemble, and ENJOY.

How my Coaching Business has Changed my life!

In January of 2016 I started my own business coaching individuals online, via social media tools such as Facebook, Instagram, and this Blog, in addition to phone calls, text messages and some via Skype. But it is so much more than just social media interaction. There is just so much more.. behind the scenes.

Before Coaching.. 

I wouldn't say that my life was horrible by any means, simply average. I have always worked as much as I could and eventually found myself wanting more education, and began going to school for my Bachelors of Science in Business Management, which I have truly enjoyed. 3-4 years ago I was diagnosed with Mild Ulcerative Colitis, which not only effected me physically, but led me to be depressed, as the disease was often in control of me. I often spend time with friends and family. Traveled to Dustin's Softball games, and with my full time job, had the ability to travel all over the US, in addition to The Netherlands.  

You may be thinking a number of things, it has only been three months since I started my business, how has my life already changed? or... a college Degree, and trips to The Netherlands... this is far beyond average! 

How it all changed..

I have a mentor from the coaching industry who has expanded my view of the world again, when I was so narrow minded on my capabilities. My self confidence has been boosted beyond belief. My passion and self motivation has been lit like a match under my a**. I have started to find my purpose, believe in myself again, I have started to dream once again, and I learn or improve something about me, either mentally or physically every single day. 

Narrow Minded Capabilities

By continuous personal development and self evaluations I have noticed how narrow minded I was, on what I was really capable of. We were taught when we were younger, that we could be and do anything we wanted to when we grow up. And in many of us, this dies somewhere between our teen years and our early twenties. But why? We start high school, and get our first jobs, where we form our clicks of friends, and after school activities, we get our hearts broken, we get other jobs, we go to college for a career we think we want.. and then, you enter the "real world" where it isn't so great, you are expected to get a 9-5 and be responsible, to play it safe.. and in this journey we often forget that we once were dreamers, we once had visions of impossible things that we wanted for ourselves. To be Astronauts or Presidents.. Instead of being content with life, I have began to dream again! And by dream, I mean, I have started to really see that If i push myself, and really commit to this business that I can accomplish my goals and dreams! 

Self Confidence has been Boosted
Although in this business, I am sharing so many details of my life, or perhaps, others lives, and opening myself up to be criticized by the world, when they see posted transformation pictures, or that I reach out to prospects to invite them to my page or to see if they are in need of my services. I have never once had a poor or bad remark, comment, or irritated person, as it is my goal to leave every person I speak with glad that we spoke. I have become more social! This once half introvert has climbed out of her shelf and into the world of social media, talking with people I hardly know, or only knew from that "one time". This is not easy for someone who really does not WANT attention, or has been shy or the "quite" one. I wake up every morning wanting to talk to people about my business, how I can help them, and just to "shoot the shit". It energizes me in a way that I never thought possible!

Physically 
So many of you know that I have always been athletic, and loved fitness and sport. Also, that I love the gym, weight training has been so fun for me since my early 20's when I wasn't required to do it! (Of course in middle school and high school, I never thought it was necessary, for the sports I participated in, and only did the minimum requirements in the weight room.) I also have always enjoyed running, in high school it was soccer, cross country and track. However, these days my favorite place to run is the forest preserves, or state parks. But since I started school again, my time, more valuable, I started to fall of track with my own physical goals. Since I have started coaching, I have been working out just about every single day, Whether it be a home work out, gym session, Sunday morning yoga, or jog with my dog, I am staying active every day! 

Mentally - Self Development 
One of the core values of my business is personal development, and I complete personal development of my own every single day! Most often, it is while commuting to my 9-5, I will listen to an Audio Book, or Podcast, but they are so very inspiring and motivational. They have had a remarkable ability to change my mindset. Self help books like You Are A Baddass by Jen Sincero, the 10X Rule by Grant Cardone, and Wellth: How I Learned to Build a Life, Not a Résumé by Jason Wachob have all inspired me to not only change my life, but to help other individuals change theirs! Podcasts like MWF Motivation, and The School of Greatness with Lewis Howes have all but boosted me up and changed my mindset to focus on the positives. To, accept what i cannot change, and change what I cannot accept. When personal development became a core value of my business, I thought to myself, "well, I am a full time college student, I am constantly reading books for school, writing papers, putting together power points, I am continuously developing.." I am proud to say, that I wasn't, but I am now, and I just cannot get enough. Never did I think that a book or audio book would skew my thoughts or outlook on myself, or my life. 

Passion
So often, we are searching for our purpose in life. As we are either not fulfilled by the 9-5 job that we thought we would love, or we frankly just ended up finding and saying "it'll do". Helping others has always been a passion of mine, and with coaching I get to help individuals reach their goals.. how frinken cool and rewarding is that? And to take it 10 steps further, I dont plan to just stop at coaching, I want to help others in all areas of their life, physically, mentally, online, in person, ANY way I possibly can! 

Just by starting my coaching business in January, I have found my passion, and higher purpose in life! I have changed my mindset, and fell in love with personal development, both physically and mentally, I have gained self-confidence, and have began to dream again! 

xoxo, 
Brittany 

Chocolate Protein Pie

This is one of our all time favorites!!

Ingredients: 
1 1/2 Cups 2% Greek yogurt 
2 scoops of your favorite chocolate protein powder 
1/2 cup all natural peanut butter 
graham cracker crust 

Directions: 
1. Mix yogurt, protein, and peanut butter together in large mixing bowl. 
2. Pour mixture into crust
3. Let settle in fridge for 1 hour
4. Garnish with desired toppings (optional) 

ENJOY! 

One Pot Lemon Herb Chicken & Rice

Total Time: 30 Minutes

Makes 4 servings

Ingredients:
for the chicken
4 boneless skinless chicken breasts
2 tablespoons butter
salt and pepper to taste
2 teaspoons Italian seasoning
for the rice
1 cup uncooked rice (white or brown)
2¼ cups chicken broth (I used low sodium)
juice of 1 lemon
1 teaspoon Italian seasoning

Directions:
1. Melt butter over medium heat in a large skillet or pan (one that has a lid). Season chicken with salt and pepper to taste, and Italian seasoning. Brown chicken in the butter for 1-2 minutes on each side. (Chicken shouldn't be cooked through at this point) Transfer chicken to a plate.
2, Add rice, chicken broth, lemon juice, and remaining Italian seasoning to the pan (no need to clean it first). Place chicken on top, then cover and simmer over medium-low heat for 20-25 minutes until liquid is dissolved.
3. Garnish with fresh parsley or cilantro if desired and lemon wedges for squeezing. Serve immediately

Lemon-Thyme Roasted Chicken with Fingerlings

Simple, light, yet so amazing!

Ingredients:
4 teaspoons canola oil or olive oil
1 teaspoon dried thyme, crushed
1/2 teaspoon kosher salt or 1/4 teaspoon regular salt
1/4 teaspoon freshly ground black pepper
1 pound fingerling potatoes, halved lengthwise, or tiny new red or white potatoes, halved
4 small skinless, boneless chicken breast halves (1 to 1 1/4 pounds total)
2 cloves garlic, minced
1 lemon, thinly sliced
Snipped fresh thyme (optional)

Directions:
In a very large skillet heat 2 teaspoons of the oil over medium heat. Stir 1/2 teaspoon of the dried thyme, the salt, and pepper into oil. Add potatoes; toss to coat. Cover and cook for 12 minutes, stirring twice.
Stir potatoes; push to one side of skillet. Add the remaining 2 teaspoons oil to the other side of skillet. Arrange chicken in skillet alongside the potatoes. Cook, uncovered, for 5 minutes.
Turn chicken. Sprinkle garlic and the remaining 1/2 teaspoon dried thyme over chicken. Arrange lemon slices on top of chicken. Cover and cook for 7 to 10 minutes more or until chicken is no longer pink (170 degrees F) and potatoes are tender. If desired, sprinkle with snipped fresh thyme.

Nutrition Facts (Lemon-Thyme Roasted Chicken with Fingerlings)Per serving:
255 kcal cal.,
6 g fat
(1 g sat. fat,
2 g polyunsaturated fat,
3 g monounsatured fat),
66 mg chol.,
307 mg sodium,
21 g carb.,
3 g fiber,
1 gsugar,
29 g pro.
Percent Daily Values are based on a 2,000 calorie diet

Healthy Baked Parmesan Chicken Tenders

This is one of my go to meals! I often use fresh thyme and basil, when I have them available, however, most people dont keep the fresh stuff on hand, so I provided the measurements of the dried seasonings. 

Total Time: 30 minutes
Makes approx 3 servings

Ingredients:
1.5lbs boneless chicken tenders
1 egg white ( I used cage-free eggs)
1/4 cup skim milk
1 tsp minced garlic
1/3 cup plain breadcrumbs (I used Gluten Free bread crumbs)
1/3 cup Panko breadcrumbs (again i used Gluten Free)
1/4 cup grated Parmesan cheese
1/2 tbsp dried basil
1/2 tsp salt
1/2 tsp dried thyme

Directions
1. Preheat oven to 400 degrees. In a medium bowl, mix together the egg white, milk, and garlic. In another bowl, mix together both breadcrumbs, Parmesan cheese, basil, salt, and thyme.

2. Dip chicken tenders into egg wash first, then coat with the breadcrumb mixture. Place the well-coated tenders in a single layer on a cooling rack placed on top of baking sheet.

3. Bake tenders for 20 minutes. Then, turn oven up to broil and broil tenders 5 minutes longer, until nice and crispy. ENJOY!

I serve with corn or green beans, 

Skinny Chicken and Broccoli Alfredo

Skinny Chicken and Broccoli Alfredo is everything you love about alfredo, but without all the fat and calories!

The near constant dreariness around here is making me regress slightly and crave comfort foods, like the Skinny Chicken & Broccoli Alfredo!

Seasoned chicken, steamed broccoli & tender pasta are enveloped in a light-yet-luscious alfredo sauce dreamed up by Courtney at Sweet Tooth, Sweet Life. Love that girl’s recipes!

Ingredients:
2 chicken breasts, seasoned with salt & pepper then cooked and cut into bite-sized pieces
2 cups steamed broccoli
8oz gluten-free or regular rotini
2 Tablespoons extra virgin olive oil
2 teaspoons minced garlic
2 Tablespoons flour
1 cup chicken broth
1/4 cup milk (any kind, I used almond milk)
1/4 cup plain Greek yogurt
salt & pepper
3/4 cup grated parmesan cheese

Makes 4 servings 

Directions:

Start by cooking 1/2 box (8oz) short pasta in salted, boiling water. Don’t forget to salt the water with at least a Tablespoon of salt – it makes all the flavor difference in the world. Before draining the pasta, reserve about 1/2 cup of the cooking water. You’ll see why later.

While the pasta is cooking, heat 2 Tablespoons extra virgin olive oil in a medium-sized skillet over medium heat. Add in a couple cloves of minced garlic, then cook until the garlic turns golden brown, about a minute.

When the garlic is golden brown and fragrant, whisk in 2 Tablespoons flour and cook, whisking constantly, for about another minute. It’ll be foamy, bubbly and fun, but don’t get distracted!

Next, slowly whisk in 1 cup chicken broth, incorporating it with the flour, then whisk in 1/4 cup milk. Shhh, don’t tell, but I only had unsweetened almond milk on hand. Tasted perfectly fine!
Add in 1/4 cup plain Greek yogurt with salt and pepper, then let the sauce bubble away for a few minutes to get thick and delicious

Finally, stir in 3/4 cup parmesan cheese and 2 chopped, cooked chicken breasts. Just seasoned ’em with salt & pepper then cooked in a skillet in non-stick spray.

Add the alfredo sauce and chicken to the cooked pasta, then add in 2 cups cooked broccoli. If you’re smart, you’ll cook the broccoli in with the pasta during the last 3-4 minutes of cooking time. If you’re me, you’ll forget, drain the pasta, then have to steam the broccoli in a separate pan. At any rate, add in some of the pasta cooking water at this time if you feel the sauce is too thick, and stir everything together.

wallah! 

this recipe barley adapted by Iowa Girl Eats

The diet that is easy to digest.... literally.

I have struggled with digestive issues for years, even diagnosed with an autoimmune disease called Ulcerative Colitis. In common terms, there are ulcers that line my colon, and my digestive organs are often inflamed, causing discomfort, cramping, and to be frank... an obnoxious amount of trips to the restroom.

Within the past few years I have had 4 colonoscopies, 1 video endoscopy (I got to swallow a $1,000 pill with a video camera inside of it, and wear a pill tracking device to work.. needless to say, the camera pill was not returned) I have been pricked, countless times, and tried at least 5 different medications to get my symptoms and disease under control.

I have also tried a few different diets, eliminating foods that I would consider to "trigger" my symptoms, such as products containing gluten, dairy, tomato based products, popcorn, orange juice, the list goes on.. I would eliminate these from my diet, but after a few days, weeks, sometimes even months, like an addict, I would go right back to it, or I would think, eating this one bagel wont kill me, or eating these 3 bites of ice cream wont effect me at all.. and for some it may, for me, it wont. But what is the point of going without it for a month, just to consume 3 bites of ice cream once a week? Then... 3 bites every night, then... whoops, I ate the whole pint in one night! And that my friend is what will do it!

But today... I am starting a new "diet". A bulletproof one. The bulletproof diet was introduced to me by friend who has experienced some of the same symptoms as an IBD, Crohns or Colits patient has, but was never diagnosed. It consists of a road map that guides you to avoid sugars, get most of your calories from healthy fats, eliminate grains (with the exception of white rice) and grain-derived oils and gluten, switch to grass-fed meats and butter, eat organic fruits and vegetables (limiting fruit to 1–2 servings per day) and cook food gently, if at all. Shoot for 50–60% of your daily calories from healthy fats, 20% from protein, and the rest from vegetables.

Many people think that diets can be scary, or harsh.. and I use the word diet loosely, as I am not trying to lose any weight, or doing some crazy cleanse, I am simply just bettering my eating habits, and ultimately my life. And here is how I will do it....

1. Today, I eliminated all of the gluten and dairy containing products that would tempt me into eating them. However, I did leave a few essentials for Dustin, such as the existing loaf of bread for him to make sandwiches, etc. 

2. I planned out a list of meals for this week that are mostly within the guidelines of the bulletproof roadmap. -- I think the key is, when trying to change your overall eating and lifestyle habbits, is that you change it at your pace, If you cant give something up cold turkey, then do it within a week. Cut down your portion sizes of that one particular item that you thought you "couldn't dream of not having" each and every day, until you are doing exactly that, living with out it! For me, this is 2% Milk. I was raised to drink milk with my dinner, every night at home, and I have continued to do so my entire life, I will begin reducing this item at each meal, until I no longer feel the need or desire to continue to drink it. 

3. I went to the store to replace those items I tossed out with organic fruits and vegetables, and grass-fed meats, fresh caught salmon, and organic eggs, that were purchased for a local farmer, right here in IL. 

4. Tomorrow, I will make our first bulletproof meal!! 

5. Next weekend, when it is time to make my list again, I will reflect on the week, what went well, what not so well, what effected me, what didn't effect me, did I have more energy but cutting these simple ingredients? etc. And I will begin tweaking, where need be, and make another list for the following week. 

Again, not all diets are for everyone, and not all methods of dieting are either! The best thing to do is to listen to your body and explore new, and different things, because after all, if what you are doing now isn't working, then why are you continuing to do it?  “If you always do what you always did, you will always get what you always got.” (A. Einstein). 

If you are interested in learning more about the bulletproof program, here is the link.

**I am in no way affiliated with bulletproof, and this is not a sales pitch for anyone to go try it. However, if you are interested in advise and help on making changes to your own diet, and/or lifestyle I would be glad to assist you!** 

Muscle Burgers

Muscle Burgers were inspired by Calum von Moger a WFF Pro 3x Mr. Universe.

Ingredients:
1 package lean ground turkey

1 onion, chopped 

1/2 cup of bread crumbs (can be substituted for gluten free bread crumbs) 

4 eggs 

optional seasonings : garlic powder, season salt - to desired taste

Directions:
1. Mix all ingredients together in large bowl. 
2. Shape into patties
3. Grill on stove top or grill 

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Lemon Chicken Pasta Toss

I made one of my summertime favorites tonight! The recipe was originally from a Pampered Chef "Season Best" books from the summer of 2006, however, I have altered it slightly and cut down on a few steps.

Ingredients:

8 oz uncooked radiatore pasta (I use gluten free) 

2 small carrots, peeled 

3 garlic cloves, pressed

1 medium red bell pepper

2 cups small broccoli florets

4 chicken breasts, diced and cooked (you may season for extra flavor) 

1 can of Alfredo sauce ( I use Ragu) 

1/2 cup hot water

1 lemon, cut in half 

1/4 cup grated fresh Parmesan cheese

Snipped fresh parsley 

Directions:
1. Cook pasta in large pan for 2 minutes less than directed. 
2. Meanwhile, chop carrots and pepper and place in steamer (I do use the large micro-cooker by Pampered Chef, with water to steam the veggies approx 4-6 minutes) 
3. Add pasta, steamed veggies, cooked chicken, alfredo sauce, and water to pan. Squeeze lemon halves over pasta. 
4. Cook and stir until heated through. 
5. Grate parmesan cheese over pasta, sprinkle with parsley and black pepper if desired. 
6. Enjoy!! 

Macro's Talk - Do you need to count them??

Someone recently asked me "what is all this talk I hear about macros? should I be concerned with my current macros if i am trying to lose weight?" 

Now.. again, I have no certificate (yet) this is strictly based on self taught education and my personal opinion. 

So first, what are macros?
The term macros means large, thus macronutrients are nutrients that our bodies need in large amounts. Proteins, carbs, and fats are all macros that we cannot live without. We must consume these chemical compounds every day in very large amounts in order to stay alive and healthy. They provide the building blocks we need for growth metabolism, and body function. They also provide us with energy. 

So, in contrast, micronutrients are vitamins and minerals classified as micro's because the body's daily requirement for these nutrients are small. 

Now.. the details.. 
When weight loss diets are objectively studied, it appears that regardless of macronutrient composition, if calories are reduced, then weight loss occurs. Again, macros are proteins, carbs, and fats, things that perform essential functions within our body related to overall health, energy, production, and fitness performance. 

Therefore, no matter the composition of the diet (amount of macros you are consuming) portion sizes of foods consumed have an effect on calorie consumption and thus weight management. Portions are key! 

A small reduction in the size of portions eaten at each mean or snack can produce a calorie deficit for weight loss.. This deficit can occur even without any change in the types of foods eaten. 

Now, your probably asking yourself, (as some really do have this problem) what if I want to gain weight!? of course, most of the general population is not trying to gain fat, they are trying to gain some muscle. Simple, you increase your calories so they exceed calorie expenditure for weight/muscle gain. PLEASE NOTE: the body does not necessarily make more muscle solely because extra calories are consumed, the extra calories must be combined with the stimulus for muscle growth (aka exercise) Even then, the body will only use what it needs to recover and adapt. The goal here is to provide enough calories to cover the bodies needs to create new muscle tissue without exceeding calorie requirements! :) 

Lets recap.. your fitness and diet goals are what is going to determine your outlook on macronutrients and if they need to be monitored by you or a healthcare physician. However, creating your diet around accurate portions for your bodies needs will greatly effect your weight loss and weight gain goals. 

*some information noted from Practical Applications in Sports Nutrition, Second Edition in addition to the world wide web. :) 

Cake Bake Smoothie

I tried this smoothie today, and I just have to share!!! 

What you need: 
2.1oz rice flakes
1 banana
8.5 fl oz low fat milk (I used almond milk) 
1 scoop chocolate protein powder (optional) 
2 tsp peanut butter

place all ingredients in blender until well blended
poor into a glass or shaker and enjoy! 

YUMMM

Winter in the Midwest and fighting the "winter blues"

I have only ever lived in Northern Illinois, so i cannot say that people in the southern states don't also get the moody, always tired, somewhat depressed feeling during the winter months, but this post is going to tell you some things that can help us mid-westerners overcome the winter challenges. 

That's the problem: The gloom caused by Mother Nature each winter in much of the country is biologically felt to some degree by an estimated one in four of us -- usually starting around October and then magically ending by April with spring's thaw. For most people, it manifests as winter doldrums, the "I-can't-wait-for-winter-to-end" feeling that produce mild but manageable sluggishness and food cravings. But about 11 million Americans have a more severe form of winter depression -- seasonal affective disorder, the aptly acronymed SAD that is typically diagnosed after at least two consecutive years of more intense symptoms.

"While a person with winter doldrums may have difficulty waking up or getting out of bed at times, someone with seasonal affective disordercan't get to work on time," says Michael Terman, PhD, director of the Winter Depression Program at New York Psychiatric Institute and Columbia University Medical Center. Only about 1% of Florida residents have some winter-specific discomfort or depression, compared to about half of those living in uppermost parts of the U.S. or in southern Canada 

Waking up in the winter is my biggest struggle! In the winter time, i wake up 30 minutes before I have to leave the house, and am rushing in the door 5 minutes late, EVERY DAY!! 

1.  Vitamin D plays a role in brain development and function. One promising study showed that large doses of vitamin D could lessen the symptoms of mild depression. But other studies show mixed results. The best bet is to talk with your doctor about whether vitamin D could ward off the symptoms of depression. Every year that i go to the woman doctor she tells me I need to take Vitamin D, and to try to go tanning to get a does of sun! Yes.. a doctor tells me to tan, I know right!?! Most people get some vitamin D from sunlight. When the sun shines on your bare skin, your body makes its own vitamin D. But you probably need more than that. Fair-skinned people might get enough in 5-10 minutes on a sunny day, a few times a week. But cloudy days, the low light of winter, and the use of sun block (important to avoid skin cancer and skin aging) all interfere. 

2. Eating healthy foods can also help in fighting the "winter blues". Foods like Salmon with high amounts of Omega 3's and the lean proteins are also a great source of energy, which is something you’ll need to help beat fatigue. Like turkey, bananas contain tryptophan. Besides that, the carbohydrates, natural sugars, and potassium in bananas help fuel your brain. Magnesium, also found in bananas, may improve sleep and reduce anxiety, two symptoms of seasonal depression. 

3. Exercise.. now i know i dont have to remind you of all the benefits you get from getting exercise but simple things like Yoga, Meditation, Pilates, and walking for 30-60 minutes are all very great ways to conquer negative thoughts and depression. Even Swimming is a great way to exercise in the winter because it’s an indoor activity. It works your whole body, burns calories, strengthens your posture and improves your heart and lung function. Then reap the rewards by relaxing in the steam room or the Jacuzzi. If your swimming pool/ leisure centre doesn’t have these facilities then why not buy some aromatherapy oils and have a long soak in the tub when you get home. :) 

**Statistics provided by WebMD, I am not a doctor, but this is how I help get over the winters in IL.**

Tuna & Egg Wrap

This is quick and easy! 

1 Serving 
10 minutes total

Ingredients:
1 wrap
3.5 oz canned tuna, drained 
1 large egg
medium sliced tomato
.7 oz low-fat cheddar cheese, graded
1 small handful of lettuce leaves

Directions:
1. To hard boil the egg; Place the egg in small saucepan and fill with cold water until covering egg. Bring water to a boil over high heat (uncovered) Once boiling, cover with lid and reduced the heat to low for 5-6 minutes. Remove egg from sauce pan with a slotted spoon and place in a bowl of ice water for one minutes. Tap the egg gently to crack the shell and peel. slice the egg into rounds. 
2. Lay out the wrap on clean board, add tuna, egg, tomato, cheese, and lettuce
3. Roll the wrap tightly to enclose the filling. 
4. Enjoy! 

Benefits of Lemon Water You Didn't Know about

Often times we are adding things to our water to boosts its taste. At restaurants you are served lemons in your water. Some people add Crystal light, or other flavor filled packets that may add additional benefits, however, while it’s so tempting to grab your beloved latte, iced tea or sports drink when seeking for something to quench your thirst, don’t ignore the fact that these beverages — and many others — can have loads of added sugar and calories. A flavorful alternative is drinking lemon water, which has surely zero calories and provides amazingly diverse key health benefits.

1. Supports the immune system:

Vitamin C is similar to our immune system’s jumper cables, and lemon juice is remarkably full of it, which aids boost the immune system and supports the body in fighting colds and flu.

2. Balances pH Levels:

Believe it or not, lemons are an incredibly alkaline food. Yes, they are acidic on their own, but inside our complicated bodies they become alkaline. Nutritionists like Gareth Edwards say that lemon has an enormous alkalizing effect on the body because “minerals in it break down to make it alkaline” as it gets absorbed by our bodies. Here’s a video explaining this in detail…When our bodies become more acidic, they are more prone to disease. A simple and a great way of balancing pH levels is drinking water along with fresh lemon juice to alkalize your body and lowering its acidity levels. Drinking lemon water on a regular basis on an empty stomach in the morning assists in removing overall acidity in your body, including uric acid in the joints that is one of the main causes of inflammation and pain.

Tip: Avoid adding maple syrup, fake honey or any kind of sweetener because doing so will just have almost the opposite effect which is to increase the body’s acidity levels.

3. Aids digestion

Lemon juice atomic composition is comparable to hydrochloric acid of digestive juices and saliva, thus it has a positive effect on the gastrointestinal tract. Numerous components in lemon encourage your liver to produce more bile necessary for healthy digestion. In addition, Lemons and limes are full of minerals and vitamins and help loosen toxins or ama, in the digestive tract. A daily glass of warm lemon water aids relieving symptoms of indigestion, such as heartburn, bloating and belching. It also keeps constipation and diarrhea at bay by promoting smooth bowel functioning. The American Cancer Society recommends this great healthy drink even to cancer patients to help encourage bowel movements.

4. Helps with weight loss

Lemons are known to be high in pectin fiber, which helps fight hunger cravings. It has been shown that people who keep a more alkaline diet lose weight quicker. Along with that, you need to change your eating habits to accomplish this efficiently. Smoothies are fun to make and also provide your body with sential nutrients for a healthy weight loss and detox. If you tried all this and still struggling to manage your weight try to check this 5 reasons why you are not losing weight. 

5. Clears skin

The vitamin C helps reduce blemishes and wrinkles. Lemon water purges toxins from the blood which helps the skin to stay clear. Consuming lemon water on a daily basis can make an outstanding difference in the appearance of your skin. It supports the purification of the blood and encourages the growth of new blood cells.

The vitamin C component, as well as other antioxidants in lemon, help reduce wrinkles and combat free radical damage. Lemon water can also reduce the appearance of scars and age spots. It keeps your skin clear from the inside out.

6. Freshens your breath

The acidic nature of lemon clears the mouth and activates the production of saliva that eliminates odor-causing bacteria. Lemon water gets rid of the white film on your tongue that generally grows while you are asleep. This white film is made of bacteria and decaying food that cause the bad breath. Apart from fresher breath, lemons have been widely known to help relieve gingivitis and tooth pain. Keep in mind that citric acid can erode tooth enamel, so you should consider this seriously. It is advised to brush your teeth first, then go ahead and drink your lemon water.

Additional Tips: 

How much?

If you weigh less than 150 pounds, squeeze half a lemon’s worth of juice into a glass of water. Over 150 pounds, use an entire lemon’s juice. You can dilute the lemon juice more, depending on your own taste.

Use Filtered Water and Fresh Lemons

In order to reap the full health benefits, go for fresh-picked lemons (preferably locally grown and organic). Make sure that the water is filtered but still consisting of the naturally occurring minerals in water.

Is It Best to Drink Lemon Water Hot or Cold?

Neither hot or cold, actually. Drinking Lemon Water at room temperature or warm is the best choice.

Cautions: 

• Lemon allergies or ulcers
• The citric acid from the lemon can eat away tooth enamel if consumed on a daily basis.
• increasing the amount of lemon water you drink too quickly can cause uncomfortable detoxification symptoms such as tiredness, headache, or bowel changes.
• We do not recommend children under 12 years old to drink lemon water on a daily basis.