Cassey Ho's Blog, page 111

4 Energy Boosting Snack Ideas!

Hey Guys!

Do you ever get the afternoon slumpies? The, “I’m so tired and kinda hungry, can’t focus but can’t take a nap” slumpies?

Many of us do, and it’s pretty inconvenient because we have jobs, school, kids and places to be…we don’t have time for low-energy days! A hit of exercise and the right kind of food can energize you enough to get through the slump. Don’t succumb to the chocolate, bagels or gummy bears that call your name during these unfortunate times!

No! Not you!

Get your energy the smart way, with healthy carbs, a little fat, a hit of fiber and a touch of protein! This magic combo will get you energized and KEEP you energized until your next meal, whereas simple sugars like candy and chips raise you up fast, but crash you down even faster. So the next time you’re studying, or thinking about grabbing a coffee or soft drink to wake up while at your desk, think again and make one of these healthier snacks. Check out my YouTube video where I make all four recipes and tell you why each has energy-boosting powers!

And here they are in written form in case you can’t have you’re on your phone and you can’t have sound on right now ;)

#1. PROTEIN CRUNCH STRAWBERRIES

Yield: 2 servings

Serving Size: 1/2 recipe

Prep Time: 5 min

Ingredients:

10 medium strawberries, washed and patted dry
8 teaspoons creamy cashew butter
1 package graze Strawberries & Cream Protein Topper (or 1/4 cup crushed granola)

Method :

Spread about 3/4 of a teaspoon of cashew butter around one strawberry about 3/4 of the way up
Dip and coat in protein topper, and serve.

Nutrition Info:

Calories: 210| Protein: 6g | Fat: 13g | Net Carbs: 17g | Fiber: 2.5g

#2. POWER POPCORN

Yield: 2 servings

Serving Size: 1/2 recipe

Prep Time: 2 min

Cook Time: 3 min

Ingredients:

1 bag microwave popcorn
Coconut oil cooking spray
2 tablespoons powdered PB
1 teaspoon cinnamon
1 teaspoon cacao powder (optional)
1 teaspoon zero-calorie sweetener
40 grams freeze-dried bananas, lightly crushed
1 package graze Salted Fudge & Peanut Cookie (or 1/4 cup peanuts and sugar-free chocolate chips)

Method :

Microwave the popcorn according to package directions.
Pour into a bowl and coat lightly with cooking spray.
Toss in remaining ingredients and coat well. Divide into two, and serve.

Nutrition Info:

Calories: 244| Protein: 8g | Fat: 9g | Net Carbs: 27.5g | Fiber: 5g

#3. FRUIT & SEED SMOOTHIE BOWL

Yield: 2 servings

Serving Size: 1/2 recipe

Prep Time: 5 min

Ingredients:

1 cup frozen grapes
1 frozen banana, sliced
1/2 cup frozen pineapple
1/2 cup frozen blueberries
1 cup vegan or regular Greek yogurt
1 package graze Vanilla Seeds (or 1/4 cup sunflower and pumpkin seeds)

Method :

In a food processor, add the grapes, banana, pineapple and blueberries. Process until smooth, like soft-serve ice cream. Top with a dollop of yogurt and Graze vanilla seeds.

Nutrition Info:

Calories: 310| Protein: 8g | Fat: 8g | Net Carbs: 47.5g | Fiber: 6g

#4. APPLE PIE OVERNIGHT OATS

Yield: 1 serving

Serving Size: 1 jar

Prep Time: 5 min

Chill Time: 4+ hours

Ingredients:

1/3 cup dry rolled oats
1 tablespoon chia seeds
1/3 cup vanilla Greek yogurt
1/3 cup unsweetened vanilla almond milk
1/4 cup chopped apples
1/2 teaspoon cinnamon
Pinch of stevia, or sweetener of choice
1 package graze Eleanor’s Apple Crumble (or 1/3 cup dried fruit and nuts)

Method :

In a bowl, stir together the oats through sweetener. Transfer to a glass mason jar. Refrigerate for at least 4 hours to overnight.
Top with apple crumble, and serve.

Nutrition Info:

Calories: 349| Protein: 14.5g | Fat: 10g | Net Carbs: 45g | Fiber: 11g

In all of the recipes above, I used graze snacks to add extra flavor to my little creations! You can still make the recipes using similar ingredients, but if you want exactly what I used, I have an exclusive offer for POPsters only! You can get 40% off (+free shipping in US) on the graze x blogilates snack box by clicking here. The regular price is $11.99 but you’ll get 8 snacks curated by me for only $7.19

YAY for sales!

K, hope you enjoyed the video and the post. What kinds of “problems” would you like me to address next when it comes to how to feed your body to feel better?

 

Instagram is the new beauty standard.

Hey guys,

I’ve been wanting to write this post for a while, but was’t sure how to approach it, and still don’t. So I guess I’ll begin where this all started. I was on Facebook about 5 nights ago, browsing through the news and saw that the top trending thing was Kylie Jenner.

Great, another Kardashian trending AGAIN. Not a day goes by that I don’t see one of the Kardashians in some media outlet…

“Kim Turns Lingerie into Street Wear”

“Kendall Goes Braless…again!”

“Kylie’s Lips are Fall’s Hottest Trend”

I mean, yes, there is no denying that they are beautiful. Beautiful people naturally get more attention because they’re “easy on the eye.” In addition, they are super rich, have a highly watched TV show, are the most famous family in the world (I think) and epitomize EVERYTHING it means to live the lifestyle of the rich and famous. It’s INTRIGUING. I admit, even I follow almost all of the sisters and I don’t even know why.

So, I don’t have a problem with any of that! But what I do have a problem with is the fact that Kylie Jenner posted this picture on Instagram and it became the #1 trending thing on Facebook:

A selfie in her underwear??? OKAYYYY. With all the important things happening in the world now – hurricanes, Syrian refugees, ISIS…even the US election…KYLIE IN HER THONG IS THE NUMBER ONE TRENDING THING!!???

Before I get deeper into this and before anyone tries to accuse me of shaming another woman, let it be heard that there is no shaming. This post is meant to be thought provoking. Some of you will find it upsetting and some of you will find it empowering. The choice is yours on how you choose to process and use this information.

So here we go.

People used to get upset over magazine covers showing only thin, beautiful models and celebrities. Then we found out “OMG they photoshop the covers!” Then this whole “body love, body positivity, body acceptance, anti-photoshop” movement started. Traditional media then started showing “thicker” models and more “real women”. The public seemed to be happier. Curvy girls were being more accepted as desired. Then Instagram came along and butts came into style. Not just bubble butts, HUGE, badonkadonk butts. I don’t know who it started with, but some of these girl-next-door “booty girls” are now considered “fitness gurus” and have close to 10 MILLION followers. Fan base? Men. Comments? Too inappropriate to post here.

As booty girls and the Kardashian’s butts just started getting bigger year after year, I started to get more mean comments on my pics saying “Why would I follow your butt workout if you don’t have one?” Well thanks, but I actually DO have a butt. This is my real butt, a strong butt, and the butt my Asian genetics gave me. A majority of Asian people do not have big butts! It’s like us having black hair. We were BORN. THIS. WAY.

I began to feel bad about the way I looked because I was afraid my credibility would suffer. To be a fitness guru, am I now supposed to have a butt at the level of these booty girls for people to believe that my program works? How am I going to do that? I’ve squatted hundreds of pounds before during my body-building phase and AT BEST my glutes were a tiny bit lifted. And now, all of sudden I’m competing with booty girls for credibility.

I began to question the authenticity of these super voluptuous women with their huge boobs, beyond human butts, and their super tiny waists. Like, I had never ever seen bodies like these EVER until these past couple years. I never wanted to believe that women would go as far as doing something unnatural just to have an “on trend” body…but my naiveness was shattered when I saw this video:

Butt implants. I didn’t even know they existed.

I saw that video probably a year ago. It made me question EVERYTHING I saw on Instagram. I used to think you could find real girls on here. I used to think Instagram would help even the playing field for all body types because you wouldn’t see photoshopped magazine covers on here. But alas, it’s even worse.

Not only are there NUMEROUS apps for altering your face and body, but IG has also PERPETUATED the okayness of plastic surgery. Which brings me back to the original Kylie Jenner pic I showed you. Real body? I think not. Her choice? Yes. How many young girls know that? A very small percentage. And that’s the scary part. You never see her working for her body. No sweaty selfies, no exercise pics. In fact the only time I saw her in a workout outfit was when she became the face of PUMA. UGH! HUGE FAIL PUMA!!!!! Because you know why? This is how Kylie Jenner tells young girls she gets her body:

Waist Trainers and Fit Tea.

Oh you mean, squishing your organs and laxatives. Thanks for the healthy fitness advice Kylie.

BTW, you do know that she get paid A TON to tell you this right? Whether she uses the products or not, she’s making $ off of you believing that she does. And guess what? After my blog post ousting the entire skinny tea industry, the CEO of a fit tea company actually wrote me a personal email asking me to remove their name off of my post. The CEO said this:

“My name is XXXXX, I’m the owner of XXXXX…I see you wrote a blog post about detox teas. I am asking that you please remove my brand name from the title tag. We are a small family run business that works extremely hard…I am working 50 plus hours week trying to support my family, so I am asking you to please remove my brand name.”

LIES. LIES. LIES.

You have enough money to pay ALL the Kardashian sisters but you’re trying to play the pity card on me?

I hope you see what’s happening here. Everything that you think is authentic could very well not be. From lies in photos to lies in emails, it’s so overwhelming to have to sit here, sift through the facts, and wonder what’s real and what’s not. And now, all of a sudden, my real, worked-hard-for for body is competing against a plastic body.

The Kardashians have promoted their plastic surgeon Dr. Simon Ourian numerous times on their show and now the guy has over 1.2 MILLION followers. Check out this procedure which costs anywhere between $15k to $40k:

I would rather spend $15-$40k on eating ALL organic food, an Equinox membership, and all the fitness clothes my heart desires. But that’s me. And who am I to judge women who want to alter their bodies. It is theirs and theirs to change how they would like. My problem is that social media is now exposing plastic surgery to girls as a solution for looking better and feeling better about yourself. What if girls find plastic surgery before they find fitness? What it they begin to think that spending your money on injecting your butt is better than spending money on your education?

It worries me. A lot.

My heart is thumping hard as I write this. My chest is hot.

Some may argue that getting plastic surgery is like getting your hair dyed. Same thing. You’re changing yourself. You want to be more beautiful, so both are vain.

Yeah….except one involves a knife going in you and we don’t even know the long term effects of these foreign objects being in your body over time. Will beauty end up killing you? I don’t know. But I’m not willing to be the guinea pig.

“Stop comparing yourself Cassey! You always said that comparison is the thief of joy!”

The truth is, I’m not comparing myself to them. The followers are. And what the followers think becomes the new ideal whether I like it or not. I feel it happening. They’re telling me I need to have a big butt in order to “sell” my butt routine. And when I say sell, I mean, just watch my IG video and give it a like.

But I’ll keep being me and keep being happy with what I have because I know how trends are. They’re in then they’re out. It’s like fast fashion. Back in the 1920’s having a flat chest was in. Now, super butts are in. What’s next? Will your body be on trend? Will you alter yourself just to “fit in”?

The people used to think magazine covers were the beauty standards. Now, Instagram pics are the new beauty standard. How long will it take for people to realize that what they’re seeing on IG is not real? Maybe as long as it took us to realize that magazine covers were photoshopped.

 

Gluten-Free Apple Cinnamon Muffins

Hey guys!

Do you ever just wish you could have a little pop of bread-y carbs without all the added junk you get from pastries, muffins and cookies? Sometimes there’s nothing better than a lightly sweet muffin that you can throw in your bag for a snack, nibble at with tea, or have for breakfast. These soft and fluffy apple cinnamon muffins have zero flour of any kind! I know, right?!  NO flour?? How is that even possible? It must be magic! :P

You’ll love how they look, feel and taste just like regular muffins that use flour. You can try using peanut butter or almond butter, but cashew butter really is the best! It’s got a mild sweetness to it and a very neutral flavor, which allows the subtle apple notes to come through. You can also try these as a banana version by using mashed banana in place of the applesauce. The level of sweetness is really up to you. If you’re using a concentrated sweetener like stevia, you don’t need much at all; you don’t want to add too much and have them taste bitter. If you use a granulated sweetener, such as monk fruit, you’ll need about 2 tablespoons. If you use honey or maple syrup, it’s also about 2 tablespoons. Muffins like these allow us to un-process our diets one little recipe at a time! Definitely give these a try so you can make your days just a little easier, brighter and tastier!

GLUTEN-FREE APPLE CINNAMON MUFFINS 

Yield: 8 servings

Serving Size: 1 muffin

Prep Time: 5 min

Cook Time: 18 min

Ingredients:

 1 cup cashew butter
2⁄3 cup unsweetened applesauce
2 eggs
1 teaspoon vanilla extract
1 teaspoon apple cider vinegar
1⁄2 teaspoon baking soda
1⁄2 teaspoon cinnamon (optional)
Stevia, monk fruit extract, honey or maple syrup to taste*

Method :

Preheat oven to 375°F.
Coat 8 muffin liners with cooking spray (foil liners work best with no sticking).
In a medium bowl, add the cashew butter, applesauce and eggs. Whisk well, or use beaters set to low speed. Add in the vinegar, vanilla extract, baking soda, cinnamon, and sweetener of choice, and mix until combined (don’t over-mix).
Spoon batter 3/4 full into the liners and bake for 17-18 minutes, or until an inserted toothpick comes out clean.

*The amount of sweetener you use will depend on the type you use. Start conservatively, as these muffins have a wonderful natural sweetness from the applesauce.

Nutrition Info (with stevia)

Calories: 188 | Protein: 6.5g | Fat: 15g | Net Carbs: 9g | Fiber: 1.3g

Comment below if you give these a try, and let me know which kind of muffins I should healthify next!

Joshua Tree Adventures & Photoshoot!

Hey there guys!

This past weekend Jackelyn, Sam and I drove to Joshua Tree National Park, 2.5 hours away from LA! It was Jackelyn’s last weekend in LA so we wanted to do something special for her. My sister has become quite the outdoors-woman in the past few years and she’s all about rock climbing, bouldering, hiking and everything REI!!! She got into it as she was training for American Ninja Warrior. That upper body strength doe!

For the first time I learned how to “scramble”. No, not eggs. Scramble means to “make one’s way quickly or awkwardly up a steep slope or over rough ground by using one’s hands as well as one’s feet.”

And awkward it was!!!

At one point, as I launched my body forward to grab onto a rock, I slipped and landed belly flat onto the boulder which was angled at around a 30 degree decline. Then I started sliding, down, slipping, lower, and lower….my raw belly making contact with the frictiony granite surface of the slope, hands sliding too, skin…scraping…

Sam held my heels as Jackelyn grabbed my hands and they helped me onto my feet and back to safety.

It. Was. Scurry.

But somehow, fun??? Adventurous?

I liked it, so we ended up scrambling more! Up higher boulders! I scraped up my knee and bled a little, but no worries, I’m ok!

Here’s a wonderful shot of me and my sister after we scrambled. What could we be looking at?

I was so not prepared for the dryness and heat of Joshua Tree. I brought a big bottle of water and drank the entire thing before we even started any of of real activity. Luckily Jackelyn brought this Camelbak contraption that looks like an IV bag with her in her backpack. I felt bad for drinking from her water source but I was so dehydrated that I could not even function.

After about 3-4 hours of hiking and scrambling, it was time to prepare for our photoshoot! Golden hour was approaching!

You must have been thinking…but weren’t you sweaty and disgusting? Well, ya know, when you gotta shoot, you gotta shoot!!! In addition to our lovely gowns, I brought a bunch of wet wipes to clean the dust off our bodies and feet. We did our makeup in the car and changed in there too. Heatless hairstyles.

 

Not bad huh? :)

I am IN LOVE with my dress from The Jet Set Diaries. This emerald teal color is everything to me. And the fluidity of that skirt? It’s a fairytale.

Here’s baby sis in a gorgeous skirt from Anthropologie and my crop top from Brandy Melville. I’ve been saving that skirt for like a year now. Never knew the right occasion for it. But I think what we’ve all been waiting for was for sis to sit on a rock in the desert and pretend like she was in an Anthro catalogue. PERF.

I decided I wanted to try sitting on the rock too.

Look at those Joshua Trees!  Don’t they look alien like!? The trees are scientifically referred to as the Yucca brevifolia. 

Sam told us to turn around and smile candidly.

Check out the back of this dress. And that skirt flow is just ON POINTTTTT!

My sister is headed back to the Bay Area today after a month of living with me, and to be honest, I am sad. She is a ball of light and laughter. I have not gone home yet, I’m still blogging from my desk at the Blogilates HQ, but I am afraid that when I get there and see her empty room, that my heart too, will be empty. I’ll keep you updated on whether baby sis decides to come live in LA with me or if her heart takes her far away. Whatever she decides, I know that her adventures will be epic.

Oh and I forgot to say…that night when we were driving back from Joshua Tree, I saw my first ever meteor while on the freeway. It was the MOST INCREDIBLE THING I HAVE EVER SEEN. It was just magic. SO MAGIC!!! White and blue with a super long trail of sparkles…and soooo big!!! I don’t know what it means, but for sure, I will never forget seeing that for the rest of my life. I am going to wish that you will get to see a meteor one day too.

I hope you enjoyed these photos! And big thank you to Sam for always being such an amazing photographer!

 

Vegan Watermelon Cake Recipe!

Hey guys!

How GORGEOUS is this cake?! The colors are so beautiful and the ingredients list is SIMPLE. There is NO BAKING involved. I found this cake idea on Pinterest and decided to give it a try. Easy, peasy I thought.

But…not so quick…

As I was icing the cake, my Coco Whip (vegan sub for whipped cream) started to melt dramatically and it was kind of a mini disaster! Look, no hard feelings against Coco Whip – it’s actually AMAZING – but I almost cried and wanted to stop making this cake when my whip was sliding down the sides! You can get Coco Whip at Whole Foods and other healthy grocery stores. Didn’t check my local grocery stores, but certain ones may have it!

CocoWhip is a lot like Cool Whip but without the dairy and chemicals.

I learned that the trick to getting the Coco Whip to stick is to really get your watermelon as dry as possible using paper towels before frosting it!  Just put a light, thin layer of the whip on the sides, not globular monsters like I did in the video! Haha. You add just enough to stick the slivered almonds to it. You can decorate the top any way you like, and you can certainly cut the watermelon in any shape you prefer. I opted for a very tall cake.

Check out my Cheap Clean Eats video to see how to make it:

VEGAN WATERMELON CAKE

Yield: 6 servings

Serving Size: 1 slice

Prep Time: 15 min

Ingredients:

1 medium-large watermelon
1 container coco-whip frozen topping, slightly thawed
1/2 cup sliced almonds
1/4 cup blueberries
1/2  cup sliced strawberries
1-2 kiwi, peeled and sliced
(any other fruit you wish to decorate with)

Method:

Slice off 2-inches off each end of the watermelon and discard. Stand watermelon upright on a flat end on a cutting board. Starting at top of melon, use a long sharp knife to carefully cut between rind and flesh, all around the watermelon. Discard rind.
Pat very dry with paper towels. Frost with CocoWhip and decorate in a beautiful design.

Nutrition Info:

Approx calories, depending on the size of watermelon and amount of whip used.

Calories: 183

Protein: 2g                

Fat: 7g

Net Carbs: 28g

Fiber: 2g

October Workout Calendar!

Click to download the hi-res calendar

Hey guys!

The month of Halloween is upon us! Do you know what you will dress up as on the 31st? I JUST bought my costume today and I am SO EXCITED for you guys to see it! It’s comfy and cute!! And orange. I won’t give you any more details though…you’ll just have to wait!

3 more months until the new year…that is wildness. By the way, we just finished designing the 2017 Fit Planner :) We’ve been going at it for several months now and I feel soooo happy with it. You guys are going to love it. The graphics are beautiful…the colors are vibrant…and ugh, just everything is PERFECT! Also, we designed it to be more than just a planner for fitness and food – it’s a planner for life. The release will most likely be in a month or so! So hang tight!

NOW…ARE YOU READDDAAAYYYY for OCTOBER!!??

Your cardio, strength training, and rest days are all planned out for you. All you have to do is complete each video once, check them off, and boom, you’re done for the day! Rest days are Friday, but feel free to switch that day around with another if it works better for your schedule.

The exclusive video of the month is “Feel Good Pilates Workout” which can be found in the Blogilates Official App (iTunes or Google Play). It’s a lot of core strengthening exercises that will help build a solid abdominal wall. This special video comes free with a subscription to the monthly calendar, which is only 99c! The calendar in the app is awesome because there is no need to search for the videos on YouTube – they are already curated for you! The app is available for Android and iPhone.

If you’ve been doing the Blogilates Calendar for a while now, are short on time, and want to try something new, try out PIIT28! It’s a 28 day program (follow along videos + ebook + online portal) that I developed this year because I found myself “too busy to work out.” The workout is only 28 min and 40 seconds long and it’s all about Pilates Intense Interval Training. Prepare to sweat and be sore!

Whether you’re doing PIIT28 or the Blogilates calendar, BOTH will work to transform you if you give it 100% commitment. What’s the better one? The one you can stick with.

I’ll leave you with some inspirational before and afters from POPsters who decided to give their work out EVERYTHING they’ve got. So proud of what they’ve accomplished and what YOU’RE about to do too.

This is beautiful Belinda (@belindasays) who has been doing Blogilates workouts on YouTube for 3 years while watching her diet. She is now 90 lbs down. Love the hair color change too!

This is Theresa (@theresa_piitlates). She just finished 7 rounds of PIIT28 while digging herself out of a dark hole. This girl is on FIRE and shining so bright now! You can read her story here.

This is Corina (@chill678)! She lost 27 lbs in 6 months doing PIIT28 and is from the beautiful island of Hawaii! I had the chance to meet her a few months ago while I was there for a meetup! Read her journey here.

Theresa’s Transformation

Hey guys!

Meet Theresa (aka @theresa_piitlates)! When I saw this collage below, I could not believe my eyes! 140 days of PIIT28 (Pilates Intense Interval Training, only 28 minutes a day) and she’s 40 pounds down from the day she started. That is INCREDIBLE! It’s not easy to motivate yourself to move, especially when you feel heavy, lethargic, and in many cases, sad. It takes a lot more than people can understand to find motivation when you’re starting from a dark place. “Just do it” is a simple phrase but it means nothing if the fire inside you does not want to burn.

Theresa picked herself out of anxiety and depression and changed he body and her mind. In fact, she says that the physical transformation was just the icing on the cake. Read her interview below to see how you did it. So proud of this girl…

CASSEY: When you first signed up for PIIT28, what were you expecting? 

THERESA: Honestly when I first signed up I thought it was going to be like other work out programs I have tried. I thought it was going to be hard and not fun. I thought it would drag out and I wouldn’t be able to do it…I wasn’t confident in myself and I wasn’t sure if I’d be able to put myself through something like this. I wasn’t comfortable in my own skin and even today, sometimes, I am still not. But I’m working on it. I always tell myself to look up, not down. The day I started PIIT28, I committed and said to myself – NO MORE EXCUSES!

CASSEY: You totally killed it! I’m so proud of you! :) Do you think you’ve accomplished your “dream body”? 

THERESA:  My dream has always been to lose the heaviness of my body. I’ve carried a lot of weight for a long time. So, have I achieved that? Yes! But am I where I want to be? No, I would like to be a little stronger and a little more toned. But I know I am more than half way there!

CASSEY: What excites you most about your transformation?

THERESA: To be honest, how I FEEL is what I am most excited about. The look in the mirror was the icing on the cake for me. I feel so much happier, so much more excited to work out, and I feel STRONGER mentally. Cassey has helped me push my negative feelings out the window with every move and it’s such a stress reliever. I now have more energy to do  the things I love, and the best part is it’s not all in my head, my husband notices my increase in energy too!

This is Theresa 23 weeks apart in her earned-not-bought PIIT28 tank. She’s like a totally different person!

CASSEY: I want to hear more about feeling stronger mentally. I feel like there’s an underlying story here…

THERESA: I have had anxiety for a long time and it’s something I have always fought to handle without medication. PIIT28 grounds me, it relieves stress and any anxious feelings I may get. I used to get depressed a lot because of my weight and the way I looked. I know first hand how that is…it’s like a spiraling black hole that never ends. But since joining this community, I feel like I’m no longer trapped in side this hole. There’s less tension, less anxiousness. I get to see others in different stages of their journeys, I sympathize with their struggles and then I realize that it’s not just me! It really helps to connect with other people. PIIT28 really made me so much happier and healthier! I finally have a better relationship with my body.

CASSEY: What’s your “power phrase” for when you’re about to give up?

THERESA: I CAN and WILL do this. I am strong and nothing can tear me down. This is for me.

CASSEY: What’s a typical daily meal plan look like for you now? 

THERESA:

Breakfast: Usually greek yogurt or a egg white wrap with a cup of coffee, no sugar.
Snacks: Fruit or a nutrition bar
Lunch: Varies. Sometimes it’s a fruit smoothie or a Lenny and Larry’s complete cookie with some fruit.
Dinner: Chicken, tofu, or fish with variety of veggies and a grain like quinoa or brown rice.

CASSEY: Advice for POPsters going through PIIT28?

THERESA: The biggest thing in my opinion is to remember everyone is on their own journey and we won’t have the same results! I mean, it’s totally ok to get mad, upset, or down but don’t stay negative. Remember to pick yourself back up! It’s going to be hard, but you’ll be stronger, healthier, and happier because of it. Also, never let anyone pull you down or tell you it won’t happen because it will, and they are wrong. And finally, don’t be afraid to reach out to a friend if you’re having a hard time because it’s better to vent than to bottle up your feelings.

CASSEY: How would you describe the PIIT28 Community? 

THERESA: Everyone is so passionate, so open, and always willing to be there for support and to give friendship! I love reading their stories and bonding over similar achievements and hardships. (We all struggle, but we never give up!) Having friends throughout this has also built up my confidence.

CASSEY:  I feel you glowing through the screen! 

THERESA: I’m feeling so excited right now and so happy that you asked me to share my journey with everyone! I’m just thrilled!! PIIT28 wasn’t easy, but it was so worth it.

Thank you beautiful Theresa for sharing your story! You are SUCH an inspiration to us all. Guys comment below and let us know how you’re doing on your fitness journey, be it PIIT28, the Blogilates Workout Calendar, or whatever you’re doing to stay active!

Blueberry Lavender Sexy Shakes

Hey guys!

I love it when super beautiful food actually tastes really really good. This recipe combines several delicious flavors that I promise will take your palate to a whole different level of sophistication. There are several ice cream shops in LA that serve really crazy (but divine) flavor combinations, like Butternut Squash & Goat Cheese, Bone Marrow & Smoked Cherries (I wish I were kidding, but I’m not) and Pear & Blue Cheese. One of the tamer flavors is a Honey Lavender, which somewhat inspired this recipe. Dried lavender, when used in excess, can taste a lot like soap. But in small amounts, and with the right sweetness, it’s a beautiful flavor that’s rich an earthy. When paired with vanilla and blueberries, it’s a combo made in heaven! You can get dried lavender buds online, or at some health food markets like Sprouts in the herbs aisle.

The WOW factor from this recipe comes from the sexy blueberry jam loaded at the bottom and pulled up the sides. You’ll get a bit of texture and fruity flavor mixed in with the thick and creamy vanilla shake, that gets its sweetness from a frozen banana, a dash of honey, and if you like it really sweet, some stevia. Don’t forget the pinch of salt the recipe calls for.  It adds a nice balance to the sweetness.  Be sure to use a low sugar or all-fruit blueberry preserves, and be as artistic as you like drawing your streaks around the glass.  See how I made mine in the video! If you have a really high-powered blender, you don’t need to soak the cashews. But if you want all the chunkers out of the shake, you might as well just soak them for a bit. To keep this vegan, omit the honey and just use stevia to taste. 2-3 packets should work perfectly!

BLUEBERRY VANILLA LAVENDER SHAKE

Yield: 2 servings

Serving Size: ½ shake

Prep Time: 5 min

Ingredients:

Blueberry Sauce

1/4 cup low sugar blueberry preserves, stirred well

Shake

1/4 cup raw cashews, soaked for 2 hours and drained
1 3/4 cups unsweetened vanilla cashew milk
1 frozen banana
1 1/2 cups ice
1 1/2 teaspoons vanilla extract, or vanilla paste
2 teaspoons honey, and/or stevia to taste
1/2-3/4 teaspoon dried lavender
pinch sea salt

Method:

Spoon blueberry preserves into the bottom of two glasses.
Prepare the shake by adding all ingredients to a high powered blender and processing until thick and smooth.
Pour shake on top, swirl to decorate with a straw, and serve.

Nutrition Info:

Calories: 250

Protein: 3.5g

Fat: 8g

Net Carbs: 58g

Fiber: 2g

Check out the video!

Be sure to tag me with all of your sexy shake creations! Let me know if you try it with another type of jam!

Sugar Bribery Made Fat the Bad Guy!

Oh boy guys! Did you hear about the sugar scandal of the sixties!?

I almost couldn’t believe it when I first read this but it’s all over the news. According to some recently discovered documents, we now know that the sugar industry paid $50,000 to 3 Harvard Scientist (who accepted it, which is also a problem) in the 1960’s to deemphasize the link between sugar and heart disease and instead put all of the blame on fat and cholesterol!

WHAT!!!!

Over 50 years later, this $50,000 bribe caused the entire American society to suffer from obesity due to misleading information? Our USDA dietary guidelines were guided by this info. This is the data that is responsible for shaping those food pyramids you learned about in elementary school.

 

Fats and oils are on top, with the USDA recommending us to “use sparingly” while it’s ok to eat more servings of bread, cereal, rice, and pasta (all processed stuff) than vegetables! That is INSANE!

So what happened?

During the mid sixties, studies were being published saying that high sugar diets were the cause for heart disease in America. When the Sugar Research Foundation (aka today’s Sugar Association) caught wind of that, they were not happy – as it would lead to lower sales on their sugar-filled products. So what did they do? They paid 3 Harvard scientists the equivalent of today’s $50k to write a 2 part scientific review in The New England Journal of Medicine in 1967 saying that fat and cholesterol caused heart disease, not sugar.

And guess what?

That’s how the low fat diet trend started!

OMG!!!!

And it’s only NOW that people are beginning to be less scared of fat. I grew up my entire life having low fat everything because that is what “being healthy” meant to my mom and dad. That’s what the documentaries, news segments, books, and interviews all said. But no one could have known better. We were fed the wrong information because some shady people decided to be selfish and greedy.

The crazy thing is…one of the scientists later became the head of nutrition at the USDA!

So what do we do now?

I suggest what I’ve always suggested: eat more veggies, drink more water, and cut down on processed foods. As far as what’s better – carbs, protein, fat? It’s starting to look like completely cutting out one category will not work for the long run. So find your own balance, and don’t be scared of any category – including fat. Healthy fats from salmon, nuts, avocado etc. are good for you! Just don’t overeat.

Now, I think it is very important to understand sugar. Why is it so bad for you? And are all sugars equal?

A lot of people ask about the sugar in fruit versus other kinds of sugar, from the white table variety, to maple syrup and honey. It’s a valid question. In truth, a regular soda and two slices of watermelon have nearly the same amount of total sugar; about 40 grams. But a sugar is not always a sugar, just like a calorie is not just a calorie. Quality matters, a lot. Conceivably, one could lose weight eating 1,200 calories per day of Cheetos. And people have done so, just to prove a point. But at what cost? The inches might come off, but the risk of cancer, heart disease, slowed metabolism, muscle loss, diabetes, high cholesterol, inflammation, ADD, fatigue and sleep disruption could be the side effects.

So when we discuss sugar, we need to think along the same lines. The sugar in veggies, milk products and fruit in grams might equal those in a piece of cake, but the difference is, the former can protect you against cancer, fight free radicals, fill you with fiber, help build muscle, fight inflammation, clear up your skin, satiate you and lower your blood sugar. The latter is straight sugar with no dietary benefits and a long list of huge drawbacks.  So what do you think? Are the sugar grams in M&M’s the same as the sugar grams in an orange?

Yes, there are instances where overall sugar needs to be monitored, and where a low-carb lifestyle is needed. Diabetics, those with insulin resistance, people looking to go ketogenic, and even someone looking to lose weight, might need to reduce even natural sugars. But most people eating a well-balanced diet (and yes- this means as many, or more, veggies than fruits) can eat some fruit daily without worry. If you’re out of balance, relying on multiple pieces of fruit per day and not eating veggies, it’s time to get in some greens with those sweeter fruits.

My rule of thumb is: can I have a green veggie now instead of fruit? If I’m at home and wanting to crunch on something with my almond butter, then the answer is probably yes, I can have celery. Other times, the swap isn’t possible, and in those instances, I eat that fruit without guilt or worry! If I’m running out the door, an apple works better than cauliflower, ya know!?

My goal is to diversify. The nutritional power of vegetables is unparalleled, and the trap for most people is, there’s less sweet satisfaction, or more prep that’s involved with them, so they neglect veggies completely and eat fruit with wild abandon. So just to reiterate: the sugar from fruit is not bad! Fruit has incredible benefits and healing properties, but just like everything in life, you need to strike a balance.

So why have some people freaked out and demonized ALL sugar??

Let’s face it; our country is suffering from obesity like never before. Even though we know better, we simply are not DOING better. Portions at restaurants are outrageously large, sugary foods are inexpensive (and addictive) and the cancer-sugar connection is a scientific fact. It’s no wonder sugar has a bad rap. It should! However, narrowly judging foods by only 1-2 criteria doesn’t tell the whole story. If our criteria is: “I can eat anything with less than 10 grams of sugar” we think “it must be ‘good’ for me, so I’m going to eat it and not think twice about it.” Logic like that cuts out entire food groups (like some veggies, fruit, grains and dairy), all of which contain some fabulous health benefits for longevity and beauty!

Using that logic, grapes can be compared to a can of soda. Two cups of grapes contain as many sugar grams as the soda. But the comparison doesn’t tell the whole story: the beautiful tale of a cute little jewel of a fruit that contains fiber, resveratrol, flavonols, carotenoids, vitamin C and anti-inflammatory properties (among dozens of others), as compared to the straight sugar and chemicals in soda! According to the Journal of the American College of Nutrition, strawberries actually help with glucose metabolism,  lower lipid levels post-meal and help decrease plaque in the arteries. There’s no way sugar can claim that!

Added sugars ARE a problem, and they’re hidden in foods like ketchup, BBQ sauce, cereal, flavored yogurt, and beverages. 80% of food items in American grocery stores contain added sugar, so check your labels! Be cautious of concentrated natural sugars found in juices and dried fruits too. While they do contain some vitamins, they’re nowhere near as healthy as fresh fruit. 5-6 dates contain 32 grams of sugar.  Yes, it’s natural sugar, but you’re missing out on fresh fruit’s long list of benefits. The same goes for juice, syrup and honey. The lack of fiber allows the sugar rush into your system faster, so even though it’s natural, you don’t benefit the same way. A little is ok from time to time, but just be mindful!

And let’s get REEAAL up in here for a minute and use common sense. People have been eating fruit for millions of years without any issues. We have adapted to taking in small amounts of fructose found in nature. What we haven’t adapted to is the onslaught of added sugar in nearly everything that’s man-made. Nature gave us sugar to enjoy in the form of carrots, sweet potatoes, blueberries and melon, so don’t turn your back on Mother Nature. Simply choose her over processed foods.

If you’re still interested in cutting your added sugar intake, ask yourself these questions:

Is the sugar in this food mostly added sugar or natural sugar (from fruit, vegetables, dairy)?
Are there sneaky sugars in this food under a different name (corn syrup, fructose, sucrose, sorghum, glucose, etc)?
Is this food choice providing empty calories, or are there some nutritional benefits?
Is this food choice bringing me closer to my goals or further away?
Is there a vegetable I could be grabbing instead?
Is the rest of my diet sensible today?
Am I over-consuming dried fruits or juices, and can I reduce this in favor of the real thing?

Let me know in the comments what your thoughts are on sugar and also…the sugar scandal! It’s wild!

 

References:

http://www.whfoods.com

http://www.everydayhealth.com

http://www.sugarstacks.com

http://www.fruitsandveggiesmorematters.org

http://science-all.com

DIY Healthy & Easy Lunch Idea

Hey guys!

Whether it’s back to school, or lunches for work, packing healthy on the reg presents challenges. It’s easy to burn out on sandwiches every day, leftovers don’t always travel or reheat well, and it can be really time consuming to think of, and make, really healthy and fresh lunches day after day.

That’s why I wanted to give you three simple, cost-effective and super delicious options to throw into your rotation.  I promise you…packing lunches is a MUST if you’re wanting to save calories and money.  I wanted to think a bit outside of the box on these, because anyone can tell you to make a turkey sandwich on sprouted grain bread or pack apples and peanut butter. I wanted to show you how to maximize the use of veggies mid-day to help keep you full, keep calories in check and have you bursting with antioxidants.

Check out how to make the recipes here:



Here ya go!

Recipe #1: CHILLED SPINACH AVOCADO SOUP

Yield: 1 serving

Serving Size: 1 jar

Prep Time: 5 min

Ingredients:

3 tablespoons raw cashews, soaked 6 hours and drained
2 big handfuls spinach
3/4 cup vegetable broth
1 mini Persian cucumber, sliced
1 celery stalk, sliced
1/4 cup avocado
2 whole green onions, sliced
1/4 cup basil leaves (optional)
2 tablespoons nutritional yeast
1/4 teaspoon garlic powder
1/4 teaspoon sea salt
Pinch of pepper
1/2 tomato, chopped

Method:

Rinse drained cashews.
Place everything but tomato into a high-powered blender and process until smooth. Top with tomato, and serve chilled.

Nutrition Info:

Calories: 316

Protein: 14g

Fat: 19g

Net Carbs: 16g

Fiber: 10g

Recipe #2: AVOCADO EGG SALAD PITA

Yield: 2 servings

Serving Size: ½ recipe

Prep Time: 5 min

Ingredients:

1 medium avocado, pitted and peeled
1 teaspoon lemon juice
3 hard-boiled eggs, peeled and chopped
2 hard-boiled egg whites, chopped
1 tablespoon Dijon mustard
1 celery stalk, finely chopped
1 green onion, chopped
Salt and black pepper, to taste
1 pita bread, cut in half

Method:

Mash avocado, with lemon juice in a medium bowl. Stir in the eggs, Dijon, celery and green onion. Season with salt and pepper, to taste.
Cut a pita into two, fill each side, and serve.

Nutrition Info:

Calories: 333

Protein: 17g

Fat: 18.5g

Net carbs: 18g

Fiber: 7g

Recipe #3: SALAD IN A JAR

Yield: 1 serving

Servings Size: 1 jar

Prep Time: 5 min

Ingredients:

2-3 tablespoons light salad dressing
1/3 cup garbanzo beans, drained and rinsed
2 ounces high quality deli turkey, chopped
1/4 cup shredded carrot
1 1/2 cups Romaine lettuce, torn
1/2 cup red bell peppers, chopped
1 ounce crumbled feta cheese
1/2 cup chopped cucumber
4 kalamata olives, sliced

Method:

In a 16-ounce mason jar, add the dressing to the bottom. Layer in the beans, followed by the turkey. Sprinkle on the carrots, then pack in the lettuce, bell peppers, feta, cucumber and olives.
Place in fridge overnight, then shake just before eating right from the jar.

Nutrition Info:

Calories: 334

Protein: 22g

Fat: 13.5g

Net Carbs: 26g

Fiber: 10g

There ya have it! Which one looks most appetizing?!