Eating in Another Country

My Trip to Europe - 

I am getting a little anxiety about my upcoming trip!  I am going to travel for 18 days to Paris, London, Amsterdam, and hopefully Brussels.  

I am not very nervous about Paris, because I plan on walking everywhere and they serve such small portions.  I am still going to try to avoid wheat and cow cheese in most of my meals, but I do plan to have at least one of France's famous baguettes or pastries!

London I think will be easy because they seem to eat light and there should be lots of salads available.  Lots of tomato slices and egg whites I hope.

I have no idea what kind of food they eat in Holland???  I am thinking lamb maybe?...Anyone know?  I looked up a little on Google, and it worries me a lot.  Both websites say breakfast is usually a 'cheese sandwich and a cup of milk'...ummmmm the 3 things I don't want to eat.  Then lunch was usually break and cheese and maybe a pancake or crepe sort of thing....again all the foods I cant eat much of.  It sounds like they eat a lot of chicken and pork, so I might start to enjoy pork more :-/

One thing I think might be in my favor is that their animals (chickens, pigs, cows) are probably raised in a more natural way.  They are probably feed fewer hormones and chemicals, so hopefully the meat is cleaner in Europe then in the US.  I hope I hope I hope!!!

I will eat the local food obviously and just try to keep my portions small and limit my wheat and cow dairy at most meals so it will effect me less when I do eat it.

I am also worried about my coffee...they don't usually drink coffee 'to go', hahahaha...this was a problem in Italy too.  You might see me blogging from a coffee shop because I was forced to stay there.

Dairy vs. My Skin

My Skin is Freaking Out 

Ugh!!!!!   That should actually be the title of this post, but no one would know what it was about...for some reason my skin has an absolutely horrible reaction to Dairy (just cow dairy).  I break out in direct response to any dairy in my diet.

This might seem like a very simple thing to avoid and usually I do a good job (although I love cheese I just switched to Goat Cheeses, problem solved).  However, it has been increasingly difficult I have realized to give up my Venti Iced Americano with Half and Half and One Sugar.  I love this treat during a sunny day!!!!  I can sometimes find Almond Milk to take the place of half and half, however that is tricky when I am traveling and since Starbucks only has Coconut milk and Soy Milk I am usually out of luck there.

I have tried Soy milk and I don't like it, plus I have been hearing more and more that women are sometimes getting way too much soy.  (I eat a lot of soy beans so I try and avoid it everywhere else).  I have tried coconut milk and I don't like that either...not thick enough.  I also have thought about non-dairy creamers but they seem highly processed and not very healthy.  

• Do I just give up the drink completely?  
• Do I find a replacement...Berry Refresher (I like those)...they are not the same as a yummy iced coffee tho?
• Do I just deal with the skin reaction and try to keep it under control with topical treatments (so expensive)?

Still trying to decide what to do...what are your treats that you refuse to give up no matter the consequence?

Well since it has been sunny I have had the worst skin and that is the ONLY dairy I have added back into my diet:(  It is so frustrating!!!!!  I am now completely convinced that a lot of our 'ailments' and 'annoyances' are directly related to what we put in our bodies.  

I recently spent a couple days as a guest and of course eat what they had made and prepared for me...it was way off from my usual restrictions, but I would never refuse a meal that someone else has taken the time to put together.  The food was delicious, but my body was not the same afterwards.  I have been sluggish and my skin is breaking out like crazy.  I feel puffy and bloated, I cant wait for those things to get out of my system and feed my body the fresh whole foods it is used to.  Its like I put molasses in the engine of my car and went for a long drive.  UGH!!!!

All the food was filled with meat that wasn't fish, wheat, and dairy.  It is a constant struggle to just live a normal life and also be good to your body and brain.  It explains a lot of what is wrong with Americans and how hard it is for us to make good decisions with what we are surrounded with.

I am going to spend this week trying to clean my eating and add a little more water and tea to my day and make sure I go to my workouts each day.  That should get my skin back on track soon.

Can You Read the Ingredients -

Do You Know What is in your favorite bar?  

I went just about a couple months without any processed foods, and in all honesty it is just not possible for me to live that way.  Now I eat ‘bars’ and some chips, but I am just careful about what is in them, especially ‘Nutrition’ Bars'.  Some of them have some very strange ingredients that I cant pronounce and cant figure out what they are.

I recently found a replacement breakfast at Starbucks (I used to eat the Spinach and Feta Wrap).  It is now a banana and a Kind Bar.  I am in love with these bars; they have the simplest ingredients ever!!!  They are also only 180 calories….a nutritionist once told me that snacks should be under 220 calories for a person with my build and energy output.  (In order to maintain where I was…about a 1600/ day calorie plan).

Kind Bar –

Mixed Nuts, (peanuts, almonds, brazil nuts, walnuts), dried fruit (raisins, apricots, vegetable based glycerol, pectin, citrus fiber, citric acid, dates, honey, chicory fiber, Non GMO Glucose, puffed rice, flax seeds, soy lecithin

They also claim to be...

• All Natural
• Gluten & Wheat Free
• Low Glycemic Index
• Dairy Free
• Low Sodium
• No Sugar

These are all buzz-words, and I rarely trust the front of any package (marketing tricks), but the back of this item seems to match the front, so I feel good about them.  I still only eat them a couple times a week in an emergency, but they are fabulous for fast or in the car…or like yesterday, at the Airport.

Food at an Airport at 530am..,.

Trying to find something without Dairy or Wheat at an airport is impossible!  The cases are filled with sweat treats and sandwiches made of all simple carbs (aka, sugar).

The only places open are serving begals or sandwiches... Eventhough the airport is packed!  I did find oatmeal, but that is tricky to eat at the gate or with all your bags.  

I did anticipate this problem, so I have apple slices from home and I got a Kind Bar and black coffee.  

I realized on my last trip that there are only 2 items on the flight menu that I can eat as well... And they have been out of those items twice now.  One is Cashews and the other is a salad, I just have to pick around the cheese and weird meat cubes (I think they labeled it as chicken).  

Hopefully I will just sleep on this flight and hold out till an early lunch!   'Doing lunch' in LA is always a fun time with a million healthy fresh local options:). 

Favorite Meals at Restaurants

Favorite Places to Eat and Stay on Track - 

I work downtown Kirkland and I live in Juanita, so I have found a few restaurants with a favorite dish that I can get without getting too far off of my nutrition  and eating regiment.  Learning to eat out and modify what is on the menu is a really important skill and it will help you stay on track.

I was a little embarrassed at first to make so many adjustments to a menu item, however it is worth it and enough people start to demand healthy options then we can change an industry!

If there is one thing I hate more than anything it is 'restarting' something after loosing my way.  It is so much harder then just sticking to it.  My changes and choices are meant to be lifelong (not a diet), and I have to be able to eat out and enjoy myself...so it will only work if I can find a way to make adjustments.

Here is what I would recommend....

Hectors - 

1. Seared Tuna Bites
2. Salmon Salad (this has goat cheese and beats in it so it is super filling and colorful)
3. Hummus Platter - No Pita, Ask for Extra Veggies (cucumber, carrots, celery, tomatoes)

Milagro - (limit your chips and salsa intake...put some on a plate and ask the waitress to take the rest away)

1. Shrimp and Avocado Salad - dressing on the side and no avocado paste (it comes with way too much and everything looses its flavor)

Qdoba - (this is a really good one, because it is fast and inexpensive)

1. Naked Burrito - comes in a little bowl, no tortilla - I only get wild rice, sauteed veggies, black beans, just a little guacamole, pico de gallo, medium salsa)

Joeys - (I love this place, because I dont have to make any adjustments to the menu...there are several things I can order)

1. Spicey Edamame
2. Ahi Tuna Salad 

Brix - 

1. Hummus Platter (this is enough to share with 2 people or more) ask for all veggies
2. Beet Salad (add prawns)

Easy Rules for Eating Right

The Easiest Rules for Healthy Eating

These 2 basic strategies will help you make better decisions, and you don't have to think too much!  It is really very easy.  If you want to eat better and feel better it seems there is a million different suggestions that nutritionists, trainers, dietitians, friends, family, and doctors give you.  All of it is probably really great information and useful and accurate, but it becomes overwhelming and then we often don't change anything.

Here are my two rules that I try to stick to with every single meal and every single shopping trip.

1.) Always Have a Colorful Meal (you plate should never be full of all beige food) - Veggies, fruit, and meat that is colorful often means that it is packed full of good nutrients and vitamins.   So when I am having a salad I make sure the lettuce has a lot of different colors of green (not just iceberg), then add things with color like tomatoes, peppers, olives, corn, cucumber, and zucchini.  That is why meat is not meant to be breaded, and really great starches have some color, like baby red potatoes and sweet potatoes.  Even wild rice and beans have a little more color then wheat and mashed potatoes.

2.) Only Shop the Outer Perimeter of the Grocery Store - The most nutrient dense foods and the healthiest are around the outside of the grocery store not down the isles.  There are a couple exceptions of course (balsamic vinegar and virgin olive oil, peanut butters, and tuna fish).  When you are shopping make sure you are buying foods with lots of color to them and an expiration date;)

Those are my 2 rules and it works really well for me.  Try it and I think you will find that keeping it that simple will instantly make a difference in the meal choices you make.

Will Power is Over-rated

Will Power is Totally Over-rated, when it comes to Portion Control!

I get asked all the time how to eat more healthy and make better decisions with regards to food, and the truth is that although I don't really like a lot of bad foods...I love food!!!!  I can out eat most grown men easily and not even feel overly full!  So my biggest struggle isn't necessarily processed, fatty, high calorie foods...its that I want to eat everything in front of me and then have seconds! 

When it comes to portion control I don't use will power, because I simply don't have it!  Last night was a perfect example of this.  Weakness - Sweet Potato Fries with extra salty seasoning!  I have had them at The iPic Movie Theater before and I love them, but they come in a huge basket enough for 3 people.  I ate most of them last time I ordered them, plus a salad and prawns, plus popcorn in the movie.  I had a stomach ache when I got home and felt horrible the next day.  I remembered that and wanted to avoid it this time, however knew that if the fries stayed in front of me, I would eat them all. 

I did 2 things last night, I had the fries come when my meal instead of as an appetizer.  That way I didn't snack on them right up until my salad arrived, because I would!  I also grabbed a handful of them, put them on a side plate and had the waitress take away the basket before she even left or table.  This was kind of embarrassing, I already was annoying with my salad requests...but it worked.  I didn't over indulge, but I got to have my favorite thing...and saved a little room for popcorn (another huge weakness). 

I would absolutely recommend to everyone out there to ask the waitress to box up half before they even bring it out or take away half of anything you order that is a 'treat' for you.  We never need the actual amount that they give us at a restaurant and you will feel way better that night and the next day.  Don't rely on will power to keep you from eating something you love when it is right in front of you.

I practice the same thing at home.  If I don't want to eat the entire thing, then I don't have it at the house.  Triscuits....I will eat the whole box so we don't have them at all.

Workout Routines

Crossfit Workout Routine

I have been doing Crossfit for about a year now...but I have been serious and consistent with it for about 6 months.

I started out with individual training sessions twice a week.  This allowed me to get stronger without hurting myself and learning proper technique.  It was definitely a financial commitment, but your health is priceless and so that was my decision.

The classes are intense and I am competitive so I got sick of being last every single time...going more then 3 times a week made the biggest difference.  I was able to recover quicker each time so I was less sore and could continue to work those muscles the very next day.  I also started to stay after and choose one exercises that was particularly difficult for me, and I would do it after the workout to get better at it.

For example I was terrible at Double Unders, so after each workout I would commit to doing 50 no matter how long it took me.  Then I would commit to doing 100.  Then I would try to do 20 in a row, then 30 in a row and so on.  It helped tremendously.

I noticed a difference in my body after just 3 months and it continues to feel stronger and better definition.  Strength is so important for women over 30, and I didn't want to wait to long to make it a habit.

I have found my favorite workout, and I actually really really enjoy going so its not hard to work it into my day and week.

The best part for me has been the small accomplishments along the way.  Doing your first unassisted pull up, first handstand push up, 10 chest to ground push ups in a row, faster times on my 400 meter run.  All of those things written in my journal so I can go back and look at them and see how much I have improved.  Very helpful and motivating.

Crossfit Regionals are this weekend so I will have a blog about that too.  Gonna be some bad ass chics there!!!  So fun.

Breakfast Favorite

My favorite breakfast is egg whites scrambled with fresh veggies and maybe left over shrimp or salmon from the night before.  

Today it was shrimp, green and yellow zucchini, onions, a couple baby red potatoes, and mushrooms.  A glass of orange juice of course and a BioSill pill for my hair and nails:). 

Went to Crossfit this morning, 7am class....ugh.  That is early for me:(. I made it tho, and it was a really good workout today, #noinjuries

Worked on my Clean and Split Jerk.  

Then the workout was....

12 wall balls (14#'s)

50 double Under jump rope

3 burpees

14 wall balls

40 double unders

6 burpees

16 wall balls

30 double unders

18 wall balls

9 burpees 

29 double unders 

21 wall balls

12 burpees

Get in Shape Quick

Fast Results

My favorite thing to do when I am trying to get in shape fast or want to tone up for an event...

1. Running Hill Sprints -
• You burn the most fat as your heart rate comes down from its elevated state...so doing sprints with recovery in-between each one will not only get your heart in excellent shape it will also tone and burn fat fast!  Start with like 3 sets, sprint up a hill for about 45 seconds and then walk down and recover so you can talk easily.  Then go again.  Increase a set each time you do this until you are up to 10 total. 
2. Cut Out Alcohol -
• I know it is so sad....but it makes a huge difference
3. Stop Eating After 7pm -
• This is hard for me, so I just go to bed
• I eat dinner, let it settle then get ready for bed and do a handful of exercises (push ups, squats, lunges, and stretches) then I go to bed and drink tea or water.
4. Carbs Only at Breakfast and Lunch -
• It is silly to cut them out completely, you will be hungry all the time.  I just take them out of dinner and add extra veggies or maybe peanut butter with my celery
• Keep them ALL complex, wild rice, sweet potato, or homemade granola
5. No Sweets -
• I think this is obvious, but just a good reminder.  Just say no.  It is useless food and does nothing for you and you can do it...you will feel so much better the next day

That is all!  I think once you just decide that you are gonna do it and look at food as a necessity and not an event it will be a lot easier.  Plus if you are bored because you have all this extra time not eating and drinking then you can prepare your fruits and veggies for the next few days or long walks on the treadmill will help burn fat.  Slow...long workouts also burn fat.  And don't forget strength...so important to build muscle.

My Mother - by Sequoia Leopold

Mother Knows Best - 

My mother is probably going to live forever and I think I just got the receipt for it today.  Her famous homemade granola!  My mom has eaten organic and fresh and local and unprocessed foods her whole life, effortlessly.  She shopped at organic local grocery stores before it was chic and always tried to convince me that fruit was a desert (even going as far as to freeze the dessert).

Now that I am trying to improve my overall life thru nutrition, what better way then with my mothers homemade granola.  I am getting much better in the kitchen these days!

I grew up on this stuff as much as I fought for Lucky Charms they never appeared in my house.  I am lucky now as I have an amazing immune system and I know it is from my childhood.  One year (birth to first birthday) in the Ozark Mountains of Missouri with no Anti-bacterial spray or handy wipes will do that!!!

Belt - Switzer - Leopold Granola 
Old Fashioned Oats
Sweetened Coconut Flakes
Wheat Germ
Sunflower Seeds (raw)
Brown Sugar
Honey
Molasses
Vegetable Oil
Flax Seed***
Sesame Seed
Walnuts
Almonds ***
Pecans
Dried Apricots
Dried Papaya
Dried Mango

Spread it out on a cookie sheet and bake in the oven until just barely crispy...then let it cool, bag it up and ready for breakfast each morning.  You only need about 1/4 cup.

I eat mine with Almond Milk and fruit.  It also makes a great snack during the day (keep it in your car so you are not tempted by drive thru's and Starbucks)

Also a great alternative to Gold Fish Crackers for little ones!

Fruit Smoothie Obsessed! - by Sequoia Leopold

I have to admit that I was super skeptical about The Magic Bullet blending machine, because it is from an infomercial. I tease my husband all the time, because he buys everything they sell on infomercials.

However, now I am obsessed... It is easy to clean, really fast, and no counter space!

My smoothie is fresh, and no added sugar or preservatives. Just 2 full servings of fruit every morning!

I live it!!! Worth it completely!! Get one!

Breakfast Day 1 - By Sequoia Leopold

This morning was breakfast out with my husband. I ordered egg white scramble with spinach, tomato, mushrooms, and a side of roasted red potatoes.
It was at a restaurant so the portion size was a little too big, and I always eat everything on my plate (bottomless pit). I was able however to ask for everything to be cooked in olive oil so it was still dairy free. Delicious!
I avoided the fresh sugar donuts that were served at the beginning of our breakfast.