Cassey Ho's Blog, page 70

Dear Cassey: How do I control my carb obsession?!

Hey Cassey,

I think I may have a carb obsession. I just LOVE bread, I always have and I can safely say it is my FAVORITE food. I like to believe I maintain a healthy diet (I don’t drink coffee, sodas or alcohol, I try to only eat natural sugars and I eat my veggies every day), but I’m finding out that I just MUST have a carb in every meal (eg: oatmeal for breakfast, pasta for lunch, salad with pita bread for dinner).

Do you have any tips on how I can change my mindset to eat a little less carbs and not crave them so much?
Thanks a lot in advance!
Carb Queen

Hey Carb Queen,

There’s no shame in your carb game!

Seriously. There’s a reason we all love carbs so much: our bodies NEED them. Your body breaks down carbs to use as energy for everything from thinking to exercise to digesting food. So when you say you feel like you MUST have a carb with every meal, I say keep eating carbs at every meal!

Although carbs aren’t as evil as they’re made out to be, some are definitely better than others.

Eating refined carbs like white bread and pasta or sugary stuff very often can cause some problems, but there are soooo many healthy carbs too! I’m amazed at how many people FORGET that a lot of veggies are actually mostly carbs! So instead of cutting back on carbs altogether, let’s talk about how to choose the BEST carbs, shall we?!

It sounds like you’re doing an amazing job at making healthy carb choices, but it’s always sooo interesting to really pay attention to which ones make you feel better than others. Like, do you ever feel sluggish or bloated after a meal that’s heavier on the bread or pasta? If yes, try a smaller portion of those foods and replace them with fruits or veggies.

Speaking of bread, I don’t blame you for loving it so much. It’s sooooo good. But if you’re noticing you’re “stuck” with your fitness goals (whether it be weight loss, body composition, etc.), it’s totally possible that tweaking your bread intake COULD make a difference. What kind of bread do you usually eat? Try to go for something minimally processed, with only a few, simple ingredients. You want high fiber and lots of nutrients.

It’s basically the same story for your oatmeal and pasta. Get the least processed form as possible to maximize your nutrition. You’ll stay full longer and your body will metabolize it best.

For oatmeal, steel-cut is going to give you more fiber and nutrients than the instant stuff because it hasn’t been stripped and processed. No matter what kind you choose, you can pile on fruits (or veggies in a savory oatmeal), nuts, seeds and other healthy fats!

For pasta, you could always switch it up and try pasta made with lentils or chickpeas… OR my favorite – sub the pasta altogether with zoodles. YUM. Such a great tip if you struggle to get your veggies in, too!

My last tip is to really think about why you’re craving carbs. Especially if you feel like you can’t control your portions. If you’re feeling hungry or unsatisfied when you’re not loading up on carbs, try adding more protein and healthy fats to your meals.

No matter what, I don’t want you to feel like you HAVE to cut out your favorite foods to be healthy. It’s really not worth it. Instead, look at your diet as a whole, and think about how the foods you eat make you feel. Your body is pretty good at letting you know what’s up!

PS – If you have a burning question you want to ask me, I’m taking questions via text at 510-692-4556. Currently this only works for US and Canada. If you’re outside of those countries, you can leave a question below.

The post Dear Cassey: How do I control my carb obsession?! appeared first on Blogilates.

333 Days Later. My 90 Day Journey Update.

To be completely honest with you, when I first started my 90 Day Journey, I already knew that the hardest part wasn’t going to be hitting my goals on Day 90. It was going to be maintaining my results.

Every other time I had gone on a strict diet and fitness regimen (like my Bikini Competition in 2012), I couldn’t wait for it to be over. I was so sick of eating broccoli and chicken breast. So sick of feeling like I was in food jail. The workout part was fine – I mean I enjoy working out. But the food part was always the hardest for me. I am a foodie at heart and if I wasn’t a fitness instructor and didn’t need to ACTUALLY use my food for actual fuel, I totally, 100%, most definitely would be a competitive eater. I literally kid you not. I outeat all my friends and family. I’m usually the last one still picking at stuff at the dinner table. And then asking if we can have dessert.

This time though, when I decided to go on this 90 Day Journey, I made the very conscious choice to give myself time the freedom to experiment, fail, and try again. I never had that liberty before.

When I did Whole30, I couldn’t have any dairy, legumes, grains, added, sugar, baked goods, and junk food for 30 days straight. If I cheated, it was over. I’d have to start over.

When I did Keto, I couldn’t have fruit, I had to limit veggies, and had to force myself to eat more meat, dairy, oils, and fats to try to get into ketosis. Once I was there, I had to try to stay there…by eating more meat, dairy, oils, and fats.

When I did the bikini competition body builder diet, I pretty much could only eat protein. I got in trouble by my coach for eating too much lettuce…because it had “too many carbs”…plus I was eating only 1,000 calories a day for 8 weeks, while working out around 4 hours a day. (Unhealthy, please don’t try.)

The thing with all of these diets? They weren’t my own. They were someone else’s. And it didn’t feel good. That’s why almost immediately after my bikini competition, I gained all my weight back plus more. Same would happen after any other diet I’d try. I just couldn’t do it anymore. I was physically, mentally, and emotionally exhausted.

So this time around, on my 90 day Journey, I wanted to once and for all find a diet that would suit my lifestyle – not for 30 days, not for 8 weeks, but for…forever. Could I do it?

Before, After & After-After

333 days.

I can’t believe it’s been 333 days since the start of my 90 Day Journey. It was almost a year ago that I decided to embark on a personal mission to unapologetically get into the best shape of my life – MENTALLY and PHYSICALLY.

On my terms.

For myself.

If you can remember, things got off to a really controversial start…with people saying that I was a “disgrace to all women”, “anti body positive”, ” a hypocrite”, “a bad role model”, “mentally disordered” plus a whole slew of terrible assumptions that really hurt me.

Even though the public shaming was painful, it was the exact start I needed to prepare me for the difficult challenges that lay ahead. It foreshadowed the shedding of toxicity, extra baggage, and extra weight that was holding me back from being the best version of myself.

I am so happy to tell you that today – 333 days after the start of my journey, I am the HAPPIEST, most CONFIDENT, most CREATIVE, and most UNSTOPPABLE version of myself that I have EVER been. And it feels SO GOOD!!! AHHH!!!!

You can see in the comparison photos above that the momentum of the 90 Day Journey is keeping me fitter, leaner, and stronger than I’ve ever been before. Unlike with the bikini competition, I did not want to go back to my old eating habits. Why?

Because I like the way my food makes me feel.

Because I like the way my workouts make me feel.

BECAUSE I LOVE THE WAY I FEEL.

I finally, FINALLY, FINALLY understand my body. You guys…it’s like I solved the ultimate riddle. For my whole life I’ve battled my body. I was always so confused why my friends could eat whatever they wanted and not gain weight. I was always frustrated that if I tried eating the same foods my sister ate, she’d have abs and I’d have a bloated belly. I was always SO angry at my body for not listening to me!

But you know what the problem was???

I wasn’t listening to my body.

This whole time, my body was trying to tell me things but I kept ignoring it because I was trying to compare my body to other bodies…my diet to other diets. I was forcing my body to eat stuff and do stuff that wasn’t prescribed for its uniqueness. I was totally blind to the signs my body was trying to give me. It wasn’t until I started journaling that I started seeing the patterns and making the connections.

During my 90 Day Journey, I wrote down everything in complete detail:

What I ate
How much I slept
My mood
My water intake
My workouts
My weight
My body fat
My muscle mass
My accomplishments
My setbacks

Writing daily for 90 days allowed allowed me to solidify the following truths about my body:

Grains bloat me and make me constipated
Dairy irritates my stomach, makes me gassy, and makes me break out on my face
The combination of sugar and dairy will immediately lead to acne
If I get less than 5 hours of sleep, I get bloated the next morning and lack energy for my workouts
Eating late dinners messes up my digestion and bloats me for the next day
I can easily overeat if I am not mindful, leading to unnecessary weight gain
Increased stress increases my appetite

Additionally, I know once and for all that my genes do not allow me to eat whatever I want and not gain weight. (My 23andMe results confirm this as well.) I am simply not built like that! And that’s ok. I know that I do have to work harder than most people to get the results I want. But if that’s something I am willing to do because it brings me joy, then that is the very conscious choice I am going to make. No whining. No complaining. No “life is unfair.” This is the body I was born with. It is a gift. And I will do everything in my power to keep it healthy, fit, and happy.

So that’s where I am today guys! I wake up every morning to work out around 7:30am. I do a mixture of cardio/PIIT, Pilates, and/or weights. Then I cook all my meals at home every single day (thanks to quarantine). My meals are usually a lean protein with veggies. I snack on fruits, popcorn, freshly blended smoothies and/or protein bars. A couple times a week I have real ice cream (currently LOVING the ube ice cream and the strawberry oat milk ice cream from Trader Joes) because it makes my soul happy!

If you’re feeling inspired to start your own 90 Day Journey…

I have good news for you.

So you know how I kept charts, data, graphs, and literally recorded everything about my 90 Day Journey in blog posts, journals, and spreadsheets? It was a lot of numbers and notes spread across a lot of platforms. I was testing the best way to record key information for analysis. The entire time, I knew I wanted to share with you the EXACT strategy I used to crush my 90 Day Journey….and guys…here it is:

Meet the 90 Day Journal!!!! Inside is EVERYTHING I journaled to lose over 20 lbs (of toxicity, negativity, judgement, insecurity, and baggage) during my very own 90 Day Journey.

This is the daily page. Here you will record your food intake, macros, water intake, sleep duration, mood, workouts, and any notable things you are experiencing that day. Very important to be as detailed as possible so that in the future, you can look back and find patterns.

An upgrade from the last Fit Planner! This time there’s dividing tabs!!! This is SUPER necessary as you will be flipping back and forth between weeks A LOT. You will be comparing your progress and again, checking for patterns.

Goals. EXTREMELY important to set your goals. But not just physique goals. Your mental wellness goals (ie. not care about what others think about you) and your strength goals (ie. how many pushups on toes do you do by day 90?) are equally important. I added this page because I want your priorities CRYSTAL CLEAR. This will help give you direction when it comes to experimenting and tweaking your fitness and nutrition strategies.

I looked forward to filling out my weekly progress chart every week when I was doing my 90 Day Journey! I loved seeing how my hard work affected my results over the course of 7 days. If it worked, I would keep doing what I was doing. If it didn’t, I’d look back at my prior week of daily pages to find the culprit for my stagnation. Then I’d tweak my strategies for next week.

My fave part? How you can always compare you progress to Day 1. Sometimes it’s discouraging to not see change week to week. But you’ve got to look back to see how far you’ve come.

Grocery lists! You’ve got one every week. Bring this with you to the store and check it off as you shop!

Weekly recap. Very important. Taking the time to reflect on what worked and what didn’t every week is what will help you tweak your process. You see – the reason why my 90 day Journey was so successful was because I wasn’t restricted to one method. I allowed myself to try, experiment, fail, and try again. 90 days is just enough time for you to focus and to also be flexible. Use the time to your advantage, and don’t be afraid to take risks! If you don’t try, you will never know.

If you really are serious about embarking on your own 90 Day Journey and finally getting in the best shape of your life – mentally and physically – DO IT. It was one of the best decisions I have ever made. My journey has positively impacted everything in my life: my relationships, my career, my happiness, my confidence, my creativity…even my hair!!! It is longer and healthier than ever!!!

I feel the best I have ever felt in my entire life. And that is not an exaggeration.

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Your Ultimate Guide For Picking The Tastiest Fruits and Vegetables

Hey guys!

Does anyone else spend wayyyy too much time trying to pick the best produce at the grocery store?! And it’s THE WORST when you take a bite of what looks like a juicy watermelon and it has no flavor…or you cut into an avocado to find it’s either brown and gross or underripe and impossible to smash for your avo toast.

You don’t have to rely on luck to pick the best and most delicious produce! With a few tips, you can pick the best fruits and veggies every single time you shop. Checking for a few small things can seriously up your produce game and even make your recipes taste better. Fresh, quality produce gives you the best nutrition too!

I put together an all-inclusive guide for picking and storing produce, and for knowing when it’s probably time to toss it.

Veggies

Asparagus: This is a tough one! You want the ones that are bright and firm. No flimsy asparagus stalks. Try to buy a bunch that are around the same size so they cook evenly. Store asparagus in a cup or jar with a couple inches of water. When you’re ready to cook, just break or cut off the purple woody ends. Once they get floppy and limp, they’re no good.

Avocado: Ahhh you know it’s a good day when you slice open a PERFECT avocado. The trick is figuring out how to make this happen alllll the time! So here’s what you do. Find the ones that are slightly soft unless you want to ripen them at home. Avoid the ones that are like rocks! You can also pull back the little circle where the stem was to make sure the inside is green and not brown.

*If you want to keep an avocado you’ve already sliced into, just soak it cut side down in some cold water or squeeze some lemon/lime juice on it! No icky brown avocado the next day! YAY.

Beets: Look at the stem and root. If they look pretty fresh and the actual beet is firm, it’s probably good to go. Skip the ones that have wilted leaves or hairy roots. Once you wash them, you can store beets in the fridge for up to a couple weeks! Don’t forget you can use the greens on beets too!

Eggplant: A perfectly ripe eggplant will be shiny and will give a little when you press into it. But it won’t be so soft that the area you touch stays indented! Some eggplants in grocery stores are HUGE, but picking the smaller one will give you less seeds and they usually taste better.

Peppers: Pick the firm, shiny and heavy ones! Definitely go for peppers when they’re in season. If you cut into the pepper and find black seeds, don’t worry! It’s still safe to eat. Just avoid the ones that have full-on fuzzy mold on/in them.

Potatoes: You want any kind of potato you get to be firm and smooth. Avoid buying any potatoes with bruises or sprouts. If you cut into the potato and find a brown spot, just cut around it and throw that part away.

Have you heard that sprouted potatoes are poisonous?! I’m sure plenty of people just cut away the sprouts and cook them and they’re fine, but this is a real thing! The sprouts produce a toxic compound called glycoalkaloids. Eating too much of this can make you pretty sick. Green spots on a sprouted potato is another indicator that glycoalkaloids are starting to develop. It’s probably best to avoid eating potatoes with sprouts.

Spaghetti Squash: Grab a nice, round firm squash free of any soft spots or cracks. You can store a good spaghetti squash in a cool, dry space for up to a month! However, once it starts to go bad, the seeds inside might actually sprout. If you see sprouts, it might be safe to eat, but it probably won’t taste great.

Summer Squash: Like zucchini and yellow squash! You want these to be firm, shiny, and just pretty (meaning, no blemishes). Once these get wrinkly and soft, toss ’em.

Tomatoes: Find some firm, shiny tomatoes with good color and then smell them! Ripe tomatoes will smell earthy and fragrant. Don’t get any with wrinkled skin, and DON’T store tomatoes in the fridge!

Fruits

Apples: In most places, apples are in season in the fall. But you can store them in the fridge for several weeks! The best-tasting apples will be heavy and firm, and naturally shiny. Also look for an even, deep color (little to no green or yellow on a red apple). It also helps to learn a little about different types of apples to pick the best one for your taste or whatever recipe you’re making!

Apricots: You want these to be a little soft but definitely not mushy. They should smell slightly sweet too.

Blueberries: Blueberries can be realllllly hit or miss. Definitely buy frozen when they’re not in season to save money and avoid flavorless berries. When they’re in season for the summer, pick the firm, dry ones with a nice deep blue color. Grab a container that doesn’t have any smashed or moldy ones in it.

Cantaloupe: Skip the green ones and go for a nice cream or slightly yellow color. Bruises are a no-go too. Ripe cantaloupe will smell a little sweet.

Cherries: Shiny, deep-colored cherries with their stem still intact are best and last the longest. Cherries grow until they’re fully ripe, which means the more plump the better :) Sweet cherries are best for snacking, while tart cherries are best in baked goods or jams/jellies.

Grapefruit: Look for a heavy grapefruit that is slightly soft. The skin should be smooth and on the thin side.

Kiwi: Look for the happy medium between rock hard and mushy for the best kiwi. And yes, you can eat the skin!

Mango: You don’t really have to pay attention to color for mangoes! A good one will be slightly soft and fragrant.

Peaches: Use your hands and nose to pick a good peach. The perfect peach will be slightly soft (not mushy!) and smell sweet. You also want them to have nice, deep color with no green left on the skin.

Pears: Perfectly ripe pears will be juuuuust starting to get soft at the base of the stem. Avoid pears that have bruises. A lot of pears at the store won’t be ripe quite yet, but you can ripen them at room temp or in a paper bag.

Pineapple: If it feels heavy, looks fresh, and smells sweet, grab it. You can usually smell a pineapple’s sweetness right off the bat! If it is more yellow, it will riper.

Strawberries: These seem pretty self-explanatory since it’s pretty easy to find the ones that aren’t mushy or moldy. But the key to the juiciest, sweetest strawberries is to pick the beautiful red, small berries that are in season. Those giant ones at the grocery store pretty much always lack flavor.

Watermelon: A ripe watermelon will have a nice yellow spot on one side that shows where it sat long enough to get nice and sweet. Pick one that is heavy for its size and sounds hollow when you tap it. This means there’s a lot of juiciness waiting in there for you!

Any fruits or vegetables I missed? What are your fun ways to test when things are ripe?!

The post Your Ultimate Guide For Picking The Tastiest Fruits and Vegetables appeared first on Blogilates.

Vegan Whipped Dalgona Matcha Latte Recipe

Hey guys!

Remember when everyone went NUTS over whipped coffee?! It was all over TikTok and I have to admit I was a little sad because I’m just not a coffee girl! Since I didn’t want to totally miss out on the whipped latte craze, I was determined to find a way to make an alternative.

And guys…I did it. I made whipped matcha.

It’s just as frothy and pretty as whipped coffee…just without the coffee! And it’s VEGAN!

Wanna know the secret ingredient?

Here’s how you make whipped matcha

Gather your ingredients:

1 can garbanzo bean liquid (ONLY the liquid)
1 tsp matcha
2-3 packets sweetener
2 Tbsp hot water
Ice
Almond milk

Annnd make your beautiful whipped matcha!

Pour the garbanzo bean juice in a bowl and mix with a hand mixer for 3-5 minutes, until stiff peaks form. This is called “aquafaba.” Such a fun name!
In a separate bowl, combine your matcha, 1-2 packets of sweetener and hot water. Stir it up!
Then, add the matcha mixture to the aquafaba and mix it up with a hand mixer.
Grab a glass and fill it with ice and almond milk. Add more sweetener and stir it up.
Finally, pour that matcha whip right on top of your almond milk!

 

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This might be the PRETTIEST drink I’ve ever made.

If you make it, pleeeeease tag me on Instagram or let me know in the comments! And if you’re a matcha lover like me, definitely check out this recipe for matcha crepe cake, too ;)

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Dear Cassey: Why does my fitness journey feel so lonely?

Hi Cassey!

I am a plus size girl. I started my health journey about a year and a half ago and while there have been plenty of bumps along the way, I have made slow but steady progress with my health and fitness levels.

What advice would you give me to stay motivated along my journey when most of what I see out there in online fitness communities are people much smaller and fitter than me? They look at me and treat me like I’m just a fat girl pretending to like exercise.

Other comments I’ve gotten are condescending like “well you’re not that big” or “why aren’t you losing weight faster?”

It’s hard to stay positive and motivated and I don’t have anyone going through this journey with me so it just feels really hard sometimes. I know I’ve come a long way but people can be really mean/rude and even though I try not to let it bug me it hurts.

Sincerely,

Seeking Sincere Support

Hi Seeking Sincere Support!

UMMM WHAT?! It makes me so angry to read that ANY fitness community is making you feel unwelcome or like you don’t belong.
WELCOME TO THE POPSTER COMMUNITY. Whatever support you need, we’ve got you.

Let’s put the haters aside. I want to take a moment to congratulate you on on your journey so far! A year and a half is a LONG time to commit to those changes. ANY change at all, actually.

The first thing I want you to do is really process and be proud of that accomplishment. I know the kind of progress that comes with a true lifestyle change like this one can feel slow (and maybe slower than you’d like). But the changes and progress you’re seeing are still HUGE and they’ll impact your life forever.

I know it’s difficult to stay motivated when you don’t have a solid support system. BUT, your tenacity and persistence is inspiring! Dealing with the rude and judgy people out there can be emotionally and physically draining. So, how do you deal? Here are my thoughts:

Your size and/or body type DOES NOT represent your fitness journey success. 

Nope. ANYONE can enjoy exercise. For a variety of reasons! I am SO TIRED of people assuming a person must not be working “hard enough” if they don’t have the “perfect” body. That kind of thinking is ridiculous.

Your journey is your business.

Your “why” is YOURS. No one else has the right to judge what motivated you to set out on this journey.

There isn’t one “right” journey for everyone.

There is no “losing weight too slow.” That’s not a thing. Gradual progress is still progress. Plus, even if you started this journey because you wanted to lose weight, I bet you’ve noticed by now that the progress you can’t necessarily “see” actually feels the most rewarding!

Last thing.

Remember that MOST people really do mean well, even if they don’t fully see how their comments may discourage you. On my own journey, I learned that a lot of people didn’t understand my why. But the support I found in the people who truly DID understand really outweighed the negativity. And the most important thing was to constantly remind myself of all the good I was getting out my journey.

Keep a journal. Write yourself little love notes. Keep your eyes on the road and don’t let judgy, discouraging comments or comparison lead you off course. And think about the ways you can help others with what you’re learning! Because I PROMISE you there are plenty of others out there with similar struggles. We need to stick together!

PS – If you have a burning question you want to ask me, I’m taking questions via text at 510-692-4556. Currently this only works for US and Canada. If you’re outside of those countries, you can leave a question below.

The post Dear Cassey: Why does my fitness journey feel so lonely? appeared first on Blogilates.

Detox Teas and The Promise of Weight Loss

Hey guys!

It’s time we have a little chat about detox teas.

You’ve seen them: Teami, BooTea, FlatTummyCo, SkinnyBunny.

They make some really enticing promises, like a guaranteeing a flatter tummy, weight loss, less bloating, and higher metabolism.

So, are these claims for real? And if they’re real, are they safe and effective?

Spoiler alert. They’re lying to you. They’re brainwashing you and stealing your money and they’re putting your health in danger.

I’m tired of seeing so many young women get sucked into the “Teatox” world. It makes me incredibly sad and frustrated to see people fall for something so dangerous, so I did TONS of research to help us all understand this better. The next time an ad for one of these teas pops up on our feed, you’ll know the truth.

@blogilatesThe diet industry makes billions selling women hope. But the real answer is free. ##healthyliving ##pilates ##fitness ##nutrition ##dieting ##weightloss♬ Thats not how it works – blogilates

The teatox claims and “research” are ridiculous

So you’ve seen these teas before, right?

But have you paid attention to just how ridiculous some of their claims are?!

For example…

According to FlatTummyCo.’s website, their “Activate” Tea will “reduce bloat, support metabolism, maintain a healthy immune system, and boost energy.”

Their “Cleanse” Tea apparently “detoxifies the system, reduces bloating, decreases water retention and cleanses your digestive system.

Hmm ok.

Teami’s “Skinny” Tea promises natural energy throughout the day. Their “Colon” Tea promises to detox and restore the body.

Basically, they all promise similar things. A boost of energy, higher metabolism, and less bloating.

They promise these products work their magic using only “all-natural” ingredients. But guess what? Natural does NOT mean safe.

 

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The ingredients are DANGEROUS

You guys, this is insane.

Do you have any idea what’s in detox teas?! Before we get into the ingredients let me hit you with this – NO ONE REALLY KNOWS.

So NORMAL tea – like black tea, green tea, oolong tea…they’re all perfectly healthy drinks.  Well, brands like FlatTummyCo, Fit Tea, Teami and the long list of others just add other weird stuff to tea to make it a SUPPLEMENT. Why? Because it’s a loophole. “Supplements” aren’t inspected by the USDA. In other words, no one is checking these ingredients. 

Speaking of ingredients…wanna know how these teas “detox and cleanse your system” or “make you less bloated?”

THEY’RE LAXATIVES

Yep. The main ingredient for most of these teas are senna or cassia. I interviewed a few doctors to learn more about these teas, and one was Dr. Axe. YOU GUYS. He told me these ingredients are basically “liquid ExLax.”

And according to the doctors I interviewed, laxatives are addictive. Even in the amount of time it takes to finish the “programs” these brands recommend.

The other common ingredients are scary too.

Guarana. It promises to boost your energy. Sounds great, right?! Well, it’s actually just a caffeine supplement in disguise that can increase your heart rate and blood pressure, and make you feel jittery. Then, you’ll probably crash later.

Garcinia. This is an appetite suppressant in A LOT of these teas. According to another doctor I spoke with, there’s no reliable study that shows this actually works.

The scariest ingredient is the one that some brands hide.

Sibutramine. ANOTHER appetite suppressant that was actually pulled from the market in 2010, because it was linked to heart attack and stroke.

But some brands still use it. They just don’t list it. Remember the regulation loopholes I mentioned before?

I just don’t understand how ingredients like this can so easily get into the hands of young girls.

 

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I learned the hard way…

I had my own experience with detox teas in high school. And they made me sick for a LONG time.

Just like so many other girls who fall for this stuff, I wanted to lose weight and be skinny. I was insecure and looking for a shortcut.

When I first started drinking Chinese Dieter’s Tea, I had intense cramping and diarrhea within 30 minutes of drinking it. I was lethargic and miserable…but if I stopped taking the tea, I would get extremely constipated. I’m talking DAYS without pooping. The teas became less effective over time, which led to chronic constipation and eventually, I turned to more extreme forms of laxatives. I felt terrible about my body.

You guys. It was YEARS before my gut finally healed. This isn’t something that you just try and hope for the best. These detox teas cause SERIOUS, LASTING DAMAGE.

 

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Fluffy Keto Souffle Pancake Recipe

Hey guys!

My love for pancakes miiiiiight be borderline obsession.

But it’s fine.

Because all of my experimenting in the kitchen to find the fluffiest, most melt in your mouth, HEAVENLY pancakes really paid off this time. It’s proof that healthy pancakes don’t have to be flat and tasteless.

Actually…this souffle pancake recipe will give you pancakes so thick and fluffy that they ACTUALLY jiggle.

And ummm did I mention they’re also keto?! YES.

Make this souffle pancake recipe ASAP

Gather your ingredients:

4 eggs, separated
1/2 tsp baking soda
4 Tbsp cottage cheese
2 Tbsp almond flour

Annnd make those fluffy pancakes:

Separate the egg yolks from the whites.
With a hand mixer or in a stand mixer, beat the egg whites and baking soda together until stiff peaks form.
In a blender, mix the egg yolks with the cottage cheese and almond flour until combined.
Gently fold the yolk mixture into the egg whites.
Heat a pan over medium heat. While your pan is getting nice and warm, make 3 rings out of aluminum foil (check out the video below to see how I did this!).
Drizzle your pan with oil, and place the metal rings on the pan. Gently pour your pancake batter into each ring, cover your pan and cook your pancakes for a couple minutes on each side (flipping GENTLY between sides!)

These babies are DELISH on their own, but you can top them with maple syrup, monk fruit syrup, some fruit…whatever you’re feeling.

NOM. ENJOY!!!

 

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A post shared by Cassey Ho (@blogilates) on Apr 14, 2020 at 12:28pm PDT

What I love most about this recipe is that this beautiful stack of pancakes don’t leave me feeling so blahhhh (lookin’ at you, sugar, dairy and gluten). The ingredients are so simple and sit so well with me!

When you make these, don’t forget to give them a good jiggle! It’s so fun! And then, come back here and let me know how much you loved them in the comments!

The post Fluffy Keto Souffle Pancake Recipe appeared first on Blogilates.

Dear Cassey: How do I ACTUALLY control cravings and eat in moderation?

Dear Cassey,
How do you control cravings to stay on track? How do you eat carbs, sugars, and desserts in moderation, and what does moderation really mean? How do you create an ongoing meal plan without it taking over your life?
Thank You!
Building a Lifestyle

Dear Building a Lifestyle,

THANK YOU for asking the questions that so many people are afraid to ask. Fitness experts make it seem so easy: “just eat in moderation…just control your cravings!” But I’ve totally been where you are, reading that advice wondering, BUT HOW?!!!

Guess what? It’s not easy. But give it time and consistency, and it becomes habit.

Let’s start with cravings.

Instead of trying to control them, learn about why you’re having them. Most of the time, cravings happen because:

Habit
Hormonal shifts
Stress
Dehydration

It’s really helpful to learn about your body and take note of when you have certain cravings. I’d really recommend grabbing a food journal to help you keep track! When I started doing this, it was kinda life changing.

My favorite thing is to find healthier alternatives for my cravings. Like banana “nice cream” or a mug cake. Both are YUM.  But sometimes I just need the real thing, so I get the real thing! Which brings us to your next question…

Eating in moderation

Soooo what does “moderation” even mean?!

For me, it means eating what I want, without eating to the point where I feel I might explode. I do my best to keep my house full of healthy foods, while keeping the stuff I know I’ll overeat out (most of the time).

If I’m eating pizza, I eat it moderation by having a slice paired with a salad or veggie. If I’m having dessert, I just order a small portion or split it with Sam. If I eat more than I “should,” I don’t worry about it.

Eating in moderating isn’t complicated…even though I know sometimes it seems like it is. All it means is adjusting the portions of your favorite foods so you feel satisfied, but not bloated or like you need a nap :)

And now the last question. I’m gonna throw you a curveball on this one because a healthy meal plan SHOULD take over your life. But not in the way that you think ;)

No, you shouldn’t obsess over your “plan” and what you “should or shouldn’t” eat.

No, you shouldn’t feel like you’re restricting foods or missing out on your faves.

NO, you shouldn’t feel guilty or punish yourself if you indulge.

But YES healthy eating should be a lifestyle.

This is the question that always had me like BUT HOWWWWW?! But I promise it’s easier than it seems!

The best place to start is with everything we just talked about for cravings and eating in moderation. Then, I really REALLLLY recommend using a food journal. It’s the best way to pay attention to what you eat and how it makes you feel. Next, experiment with  foods and recipes. So, try that mug cake recipe and play around with cauliflower rice, or zoodles or adding veggie toppings to your pizza. And have fun with it!

Get into the habit of finding balance at meals. If using an actual meal plan helps you at first, pick one that you see yourself sticking to. That means nothing that makes you feel deprived! After some time and consistency, putting together a meal that’s heavy on the veggies, lean protein and healthy carbs and fat will feel normal and natural…and won’t take much time or planning!

Hopefully this helps! I’m always posting amazing recipes and tricks that I find useful here on the blog, on Instagram and TikTok too!

PS – If you have a burning question you want to ask me, I’m taking questions via text at 510-692-4556. Currently this only works for US and Canada. If you’re outside of those countries, you can leave a question below.

The post Dear Cassey: How do I ACTUALLY control cravings and eat in moderation? appeared first on Blogilates.

The Blogilates July 2020 Workout Calendar!

Hey guys!

Have you been back to your gym yet? Do you even miss it?! Even though some of the gyms in LA are starting to open up, I’m still just enjoying working out at home. I’m not going to lie – not having to drive is the BEST part!

Anyway, I’m EXTRA excited for this week because:

We’re starting a new month
There’s a new workout calendar
AND a holiday weekend?! WOOHOO!

That is DEFINITELY a recipe for a great week!

Speaking of the new workout calendar… ARE YOU READY TO SEE?! Let’s gooo! 

Download PDF | Download JPEG

When you download the PDF, you’ll find that each video is linked! Just click and it will take you to the YouTube video listed!

Here’s an overview of each day of the July Workout Calendar. Every day has its own target muscle group!

SUNDAY: Abs & Obliques

MONDAY: Total Body

TUESDAY: Booty

WEDNESDAY: Cardio

THURSDAY: Arms & Back

FRIDAY: Recovery

SATURDAY: Lower Body

Do each video once (unless otherwise stated) and check off as you go! Each day will be around 45 min of exercise. If you’ve been loving those new videos every Monday then GET EXCITED because I’m gonna keep those comin’. Go ahead and take a peek at the calendar to see what they are ;)

If you like using Coda, you can get the July calendar there too!

If you’re just getting started or want to ease into working out, my Beginner’s Calendar is a great place to start! It’s a free 4-week program to get you stronger so that you can join in on the monthlies when you are ready.

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Are Sugar Substitutes Actually Healthy? Here Is Everything You Need to Know

Hey guys!

There are plenty of reasons to eat less sugar, but it’s HARD! It’s hiding in SO MANY THINGS! If you figure out how to avoid it (or at least cut back), then you have to figure out healthy ways to replace it while still satisfying your sweet tooth.

And of course…there are about a bajillion options to choose from. There are sugar substitutes, and then there are natural sweeteners. Some are super processed. Some just taste really gross.

So how do you know what to choose?! One minute honey is in the spotlight, and then all of a sudden honey isn’t healthy. Then, agave nectar is the answer! BUT as soon as you try it, you read that it’s just as bad (or worse) than sugar!

UGH. Sooooo frustrating.

So… I decided to do my own research about sugar substitutes and natural sweeteners to help us all sift through the conflicting advice.

Oh and before we start… I’m NOT saying to cut sugar cold turkey, because who am I to say it’s necessary (or even possible) to avoid all of your favorite sweets forever?!! We gotta keep things realistic! Okay, ready?!

Stevia

We’ve all seen stevia. But is it really natural and safe?

Natural? Yes. Healthy? Probably…in it’s whole raw form. And that’s where we run into some issues.

The stevia products you see on store shelves are usually refined/blended with other sweeteners. For example, Truvia is technically blended with erythritol (another sweetener we’ll talk about in a sec). Stevia in the Raw packets are a blend of refined stevia and dextrose.

That being said, it’s still a good option if you need a sweetener without the calories, or if you’re trying to control your blood sugar. It’s WAYYYY sweeter than sugar (up to 350 times sweeter….what?!), and might taste a little different than real sugar.

Sucralose

AKA Splenda.

Soooo… sucralose is pretty controversial. It’s an artificial sweetener, meaning it’s chemically made. Most experts promise that it’s safe to use, but the long-term effects of using it are still a little unclear. Although it’s a zero-calorie sweetener, some studies show it can still affect your blood sugar.

It’s still a really popular alternative to sugar that a lot of people love to use for baking.

I think the taste is extremely sweet and there are definitely better (less processed) options out there.

Monk Fruit

This is usually my go-to sugar sub. Since it’s extracted from a fruit, it’s minimally processed. The cool thing about it is that it’s suuuuuper sweet, but it’s sweetness doesn’t come from sugar. It comes from mogrosides, which are antioxidants! When monk fruit is processed to make a sweetener, the glucose and fructose from the fruit are removed, leaving only the super sweet mogrosides with basically no calories.

BUT some monk fruit sweetener products are mixed with other sweeteners – so check the label to be sure the product you get is high quality and pure!

Coconut Sugar

I see coconut sugar alllll the time for “healthy” baking recipes. It’s important to know that it’s a natural sweetener and NOT a sugar substitute. That basically just means that even though it’s not as refined as white sugar…it’s still sugar.

However. Coconut sugar DOES have a lower glycemic index than white sugar, meaning it won’t raise your blood sugar as quickly. It also has a little inulin which is a type of soluble fiber.

Basically, it might be A LITTLE better than regular sugar, but I still wouldn’t go crazy with it.

Maple Syrup

The story with maple syrup is basically the same of coconut sugar. Sure, it’s natural and better than refined white sugar. And yes, it has some antioxidants and minerals (if you get the pure, unprocessed stuff). But… it’s still sugar and will raise your blood sugar and pack your food with extra calories. It’s a better choice than refined sugar, so I’d say definitely use your favorite high-quality syrup on your pancakes, but go easy on your portions. And…it’s kind of expensive to use a lot of anyways!

Honey

So… honey.

I see it ALLLL THE TIME in recipes that are supposed to be “healthy.” And a lot of the time, those recipes are mostly healthy! But here’s the thing. If a recipe contains a half cup of honey, then it’s still going to have a ton of sugar in it.

Just like coconut sugar and maple syrup, honey has some great qualities! It has antioxidants and it’s a great anti-inflammatory food. It might even help prevent allergies if you get your hands on some that’s locally made.

No need to avoid honey completely, just don’t fall for the idea that you can eat as much as you want without it affecting your body basically the same way as refined sugar.

Agave Nectar

Agave was a super trendy sugar substitute for awhile. It’s marketed as this super healthy option but did you know…

It has more calories than actual sugar?
Agave nectar is suuuuuper high in fructose, which is the type of sugar most harmful to the body?
It’s really not much healthier than sugar or high-fructose corn syrup.
It’s made from the same plant used to make tequila (okay – that one was just a fun bonus!)

Agave nectar MIGHT be better for people with diabetes because of its low glycemic index. But overall, it’s not a great alternative to sugar. But marketing REALLY tricked people!

Xylitol & Erythritol 

Xylitol and erythritol are sugar alcohols. They’re usually found in stuff that’s labeled as “sugar-free,” and I see it a lot in protein bars and powders.

Sugar alcohols are a good substitute for sugar because they don’t contain any fructose, have fewer calories than sugar, and don’t affect your blood sugar.

Of course there are some downsides to sugar alcohols – sometimes eating too many can cause some less than ideal symptoms like gas and bloating. Xylitol is also toxic for dogs!

Personally, I don’t love the taste of sugar alcohols. But some people don’t mind!

So…are sugar substitutes healthy? 

Here’s the bottom line:

Sugar substitutes can help you eat less sugar, and natural sweeteners are just a slightly healthier form of added sugar.

My best advice is to choose the least processed sugar substitute and don’t assume that foods with natural sweeteners are automatically healthy. As always, everything is fine in moderation.

What’s your go-to sugar sub? Lemme know in the comments!

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