Blog #8: Naughty & Nice...Best of Both Worlds

To kick off this holiday break, I want to share two yummy holiday meals I know my mouth waters just thinking about. The first a delicious, healthy side dish that is easy and simple to make and the last a decadent and taste-bud stimulating treat that will bring the entire family swooning around the kitchen. One naughty and the other nice! I will include recipes for both so you can try these out for or with your family! Whether you’re celebrating Christmas, Hanukkah, Kwanzaa, Three Kings Day or any other December holiday food is a constant that brings people together, happy and full. Enjoy!

1.) Roasted Veggies with Mozzarella

Now the amount of ingredients depends on the number of mouth you want to feed. Two zucchini, two squash and two sweet potato typically do the trick for my family. 

Ingredients:

2 butternut squash, 2 zucchini, 2 sweet potato 1 sweet onion- peeled, seeded, and cut into 1-inch slices

 4 tablespoons olive oil / 2 cloves garlic, minced  salt and ground black pepper to taste Mozzarella 

Instructions:

• Preheat oven to 400 degrees F (200 degrees C). 
• Toss ingredients with olive oil and garlic in a large bowl. Season 
• with salt and black pepper. Arrange in baking pan. 
• Roast in the preheated oven until ingredients are tender and lightly browned, 
• 25 to 30 minutes 
• Add mozzarella on after 15 minutes

2.) Krispy Kreme Delight Bread Pudding

Tastes even better than it sounds... My mom will only cook this ONCE a year on Christmas morning and all you need is half a scoop to send you over the edge! Every bite is filled with rich, mouth watering heaven that feels like you’re biting into a glazed cloud. After my family, who loves food, eats this bit of wonder we are all left in food comas for the next couple hours. Check out the before and after pics of my Mama's bread pudding from last year!

Ingredients:
13 Krispy Kreme Original Glazed Donuts

2 eggs  

14 oz can sweetened condensed milk

1 cup whole milk

1 tsp ground cinnamon

1/8 tsp salt

*Baking Spray

* 9x13 bake dish

8 tbsp butter

3 cups confectioners sugar

1 tsp vanilla extract

1/4 cup milk

Instructions:

• Preheat your oven on 350 F.
• Cut or tear the donuts apart, and toss them into a large bowl.
• In a separate bowl beat two eggs, then pour in the whole milk, and sweetened milk. Mix until everything is well combined, then add in the nutmeg, salt, and cinnamon. Beat the ingredients.
• Pour the egg and milk mixture over the donuts, and use a spatula to fold in the donuts. Make sure the donuts are covered with the wet mixture, then let it sit for 15 minutes to absorb the wet mixture.
• Next, spray a 9x13 bake dish with baking spray, then add the bread pudding mixture.
• Press the bread pudding down into the dish, to get rid of any air that may in the donuts.
• Bake the bread pudding for 45 minutes on 350 F.
• Remove the Krispy Kreme Donut Bread Pudding from the oven, and let it cool.
• While the pudding is cooling, make your Vanilla Sauce.
• In a medium sized pot, add in 8 tbsp of butter, and place the pan over medium heat.
• Once the butter is melted, add in 3 cups of confectioner, and whisk the ingredients together.
• Next, pour in 1/4 cup milk and stir until the icing is nice and creamy.
• Add in the vanilla extracts. Mix until well incorporated.
• Keep the vanilla sauce over very low heat until you are ready to serve.
• Once the bread pudding is warm, and safe to eat
• Drizzle the vanilla sauce over the bread pudding, and enjoy!!

Blog #7: Skin & Beauty Stocking Stuffers

ORGANIC SURGE DEEP CLEANSING MASK

It’s the holiday season & everyone is looking for that perfect stocking stuffer, one that doesn’t scream you re-gifted your neighbors gold cat earrings but allows you to not break the bank at the same time. I’ve got it. Organic Surge Deep Cleaning Daily Face Mask. I use this product on a daily basis and I am absolutely in love with it! I use it after I shower when my pores are open from the hot water, right when I come out I apply the mask and leave it on for up to 20 minutes (partly because I forget its on). I pop on my favorite Netflix series and let Organic Surge go to work! The mask isn’t a heavy, coating thick layer of goop, actually it’s a light cream based mask that you forget you have on! Don’t be fooled, this crisp and light mask does work on your pores and blackheads. As soon as I wash it off, my skin is glowing with a vibrant shine of healthy and happy skin and smells like honey. I love this daily care mask as a maintenence tool to keep my skin happy and healthy as possible! 

Where to find?

TJ MAXX or MARSHALLS! Two of my favorite stores ever, this product is in the beauty and skin care department and sells for $4.99. I found it one day, looked up some reviews online and found happy consumers, so I thought “Why not? For five bucks I will give it a try..” & now I’m hooked!

ELIZABETH ARDEN HYDRATING MASK 

If the Organic Surge mask doesn’t fit your needs, don’t be discouraged. I have another deep cleaning product that is sure to spark an interest. ELIZABETH ARDEN HYDRATING MASK. Another product I absolutely love! I alternate between using this mask and the organic surge one. Again, I apply as soon as I get out of the shower & let it go to work removing all the dirt deep in those pores! I love to use this mask when I feel I need a more heavy duty application. This mask is a heavier cream but as soon as I put it on it cools my skin immediately and after five minutes in begins to have a calming tingling affect. The minty scent blasts your pores and clears out your sinuses at the same time (haha) but I love the feeling of the mask as it works on my skin. 

Where to find?

You guessed it... TJ MAXX or MARSHALL. In the same department that you can find Organic Surge! This product costs $6.99. 

LANCOME PRIMORDIALE SKIN RECHARGE

What happens after you rid your skin of all the dirt and toxins lurking beneath the surface? You need to replenish and nourish your skin with a great moisturizer. I use LANCOME PRIMORDIALE SKIN RECHARGE. This product is amazing, it’s not too heavy but leaves my skin feeling cool and clean. I put it on before bed after I use the mask and wake up feeling clean and smooth. It evens the tone of my face and reduces any irritating dryness in no more than two uses. This is a great product! 

Where to find?

Any Macy’s or mall that carries Lancome! This one is a bit more expensive if you buy it on its own. It is $25. However, my mom buys Lancome makeup and products and she receives mini moisturizers as gifts, she usually passes these along to me. 

LANCOME ABSOLUTE EYE PRECIOUS CELLS

The last stocking stuffer I want to share with is Lancome’s ABSOLUTE EYE PRECIOUS CELLS. I use this cream right underneath my eyes and below my brow bone every night & it is absolutely marvelous! Especially for those late nights spent in the library where my eyes are dull and puffy from staring either at a computer screen or note cards. I use this product and wake up the next morning with smooth and bright eyes, this makes my face look less tired and eliminates bags from lack of sleep. 

Where to find?

Either Macy’s or any mall that carries Lancome! This product is pricey, so again try to find it as a gift from other purchases! 

These great stocking stuffers will last longer and provide more benefits than any santa shaped Reese’s will! All of these products will take care of your skin from a cleansing and re-nourishing perspective! 

Blog #6: How to Avoid Those Holiday Love Handles

It really is the most wonderful time of the year! Christmas...family, friends, holiday spirit and of course, the part everyone is really looking forward to, FOOD! Whether it’s your Mama’s prime rib, Mrs.Laura’s homemade apple pie or chugging eggnog to avoid your Uncle who keeps asking what your grades look like for last semester, the extra calories seem to add up unexpectedly and rapidly! All of the sudden you’re left wondering why you look like you’re ending your second trimester after Christmas dinner... Well no fear! Today’s blog post will provide tips and advice on how to avoid putting on the pounds during the holiday season! This way, you can actually enjoy your favorite Christmas munchies without the ever impending guilt that follows. 

#1: Don’t starve

Many people think that in order to “save” calories for that yummy Christmas Eve dinner, he or she has to go on a strict grapes and rice cakes diet the days preluding the holiday. This is not such a good idea. Eating healthy and regularly maintains a person’s metabolism and the body’s ability to regulate glucose. According to WomensHealth, studies have shown eating irregular meals, like only once a day, impairs your glucose tolerance so you can't use it as effectively. Also, when a person’s body thinks its starving, it goes into survival mode. What does this mean? Anything you eat in regular amounts from there on is storing as fat to use. Basically, your body freaks out and goes into panic mode, and when you let all the reigns go on that big Christmas meal your body is going to overload with food and store it all. Instead...

• Eat a heart breakfast

 Especially the day of your big Christmas dinner. If you starve the entire day and your body is running on only fumes, you are more likely to over eat! It makes more sense to eat a solid breakfast, a snack or light lunch with lots of greens and veggies, and then enjoy your yummy dinner! This way you won’t go into dinner looking to eat the plate, the silverware and anyone or thing that crosses the plane of your mouth, too. 

• Workout the day of!

You will feel much better about your meal choices if you exercise and expend calories. This way it’s not just food entering and entering, but also energy is being expended. Plus, you’ll need to recover after your workout! (So yes, take that extra scoop of mashed potatoes)

#2: Drink plenty of water

It’s always a great idea to keep your body properly hydrated. However, especially at dinner, take big gulps of water in between bites of food! I know it helps me to eat my food slowly and take 2-3 sips of my drink in between munches. This way, I am left feeling full and satisfied without eating unnecessary additional food. 

#3: EXERCISE

That’s right, get up and get out! The more you expend energy, the better chance you will have at fighting off the winter blues. Exercising generates a production of endorphins, which is the hormone that makes you happy. Endorphins will help you feel better on a daily basis whether its concerning your overall mood or outlook on self- image! And yes ladies, shopping at the huge mall for hours does give your legs a good workout and offers some cardio. (We can tell ourselves that...)

#4: Workout with a buddy

Every year when my sisters and I come home from college, we workout with one another over Christmas break. & Every year on Christmas morning we run to our high school stadium, do sprints on the track, stadiums in the stands, some core and then walk home after were done. Working out with family, friends or a significant other is a fun way to get over the concept of working out. This makes things fun, competitive and now you’ve got someone to hold you accountable! 

#5: Practice self- control

The hardest of all the tips. This doesn’t mean stay away from any and all Christmas cookies... This simply means instead of having 15 cookies right when they come out of the oven, settle for a few. When my family and I bake and decorate cookies, we cut out the shapes, bake them, let them cool and then ice them! I specialize one or two cookies so I know they are for me and then once they cool I decorate and enjoy! This way, youre not denying yourself the undoubted right of Christmas goodies but still consuming them in moderation. Moderation is key. 

#6: Avoid carb overloading

This tip is simple. Try to avoid carbing up during the holiday season. Days before your holiday dinner, turn to leafier options or get your wheat bread sliced thinner than usual. The night of your holiday meal, maybe try to avoid getting the twice baked potato casserole AND the mashed potatoes. Have one roll instead of three. My game plan is to stick to lean and protein filled options. My mom makes an amazing prime rib for Christmas, so my plate typically looks like the lean meat, any and all vegetables, one croissant and a small scoop of twice baked potato casserole (because who can resist that Godly treasure). 

#7: Treat yo self

Tis’ the season people! Treats are a right of passage in this holiday season. The trick is MODERATION. Or else you’ll find yourself on a five week sugar high... One or two days of splurging will not mess up a healthy and clean diet. 

        #8: Don’t micro-manage

Don’t stress!! The more you try to micro-manage the way you eat during break, the more likely you are to throw your healthy diet away and emotionally invest in some casserole. Just keep it simple, folks. Eat clean when you can, exercise and stay active and allow yourself to enjoy some yummy treats! 

           

 Happy Holidays & Have a very Merry Christmas! 

http://www.womenshealthmag.com/weight-loss/dont-starve-after-over-indulging 

Blog #5: The Miracle Drug

It’s 6:00 AM. Your alarm went off for the first time only to be followed by two more “BEEP, BEEP, BEEP” at five minute intervals. You pick your sleepy head off your warm, inviting pillow and sit up straight only to look in the mirror and see the bees nest that is supposed to be your “hair”... You throw on your cleanest pair of black leggings and the hoodie you’ve been wearing since Monday and you make your way downstairs to the kitchen. The first smile of today cracks across your face as you stare at your lovely, polished Keurig and the Christmas blend K-Cups your mom express shipped to the house. Today is looking a bit brighter than you anticipated. 

As much as we may enjoy medium roast, breakfast blend aromas and the warmth of a hot beverage, coffee merely serves as a caffeine delivery system for a sleepy brain. According to NPR, approximately 80 percent of caffeine is consumed in the form of coffee. The other 20 percent is made up of tea, soda and other beverages, (and even chocolate)! Although some times it seems we’d rather hook up a straight intravenous drip of your favorite Starbucks blend, caffeine has the potential to affect a persons overall health when not consumed in moderation. 

This blog is going to examine the effects of caffeine among the various forms it can enter your body! The fact is, caffeine is a drug. Addiction to caffeine is more common than people think. If this sounds outrageous to you, try to stop drinking your morning coffee for one week. Because, that is all it takes. In order to fight caffeine addiction and rid your body of the drug, you must exercise caffeine prohibition for exactly one week. 

For now, let's check out more information on what caffeine is, where it's found and what it can do to you (both good and bad). 

FOOD SOURCES WHERE CAFFEINE IS FOUND...

• Coffee - 100 mg per cup
• Tea - 14 mg to 60 mg per cup
• Chocolate - 45 mg in 1.5 oz. bar
• Most colas (unless they are labeled "caffeine-free") - 45 mg in 12 oz. drink
• Candies, energy drinks, snacks, gum - 40 to 100 mg per serving

HOW CAFFEINE WORKS...

According to Stephen Braum, medical writer who has conducted extensive research on caffeine, the drug works by blocking receptors for adenosine, a compound in the brain that allows people to feel tired. Braum writes that consuming caffeine is like "putting a block of wood under one of the brain's primary brake pedals."

However, there are several factors to take into consideration when examining how caffeine affects the body.. These range from:

• Genetics
• Tolerance
• Metabolism

According to Medline Plus, 

• “Caffeine is absorbed and passes quickly into the brain. It does not collect in the bloodstream or get stored in the body. It leaves the body in the urine many hours after it has been consumed.

• Caffeine stimulates, or excites, the brain and nervous system. It will not reduce the effects of alcohol, although many people still believe a cup of coffee will help a person ‘sober-up.’

• Caffeine may be used for the short-term relief of fatigue or drowsiness.”

Hear that, college kids. Coffee does not physiologically, “sober” you up. Sleep and hydration sober you up, no other way around it! 

MORE THAN 500 TO 600 MG OF CAFFEINE A DAY CAN CAUSE:

• Insomnia
• Nervousness
• Restlessness
• Irritability
• Stomach upset
• Fast heartbeat
• Muscle tremors.

DON’T WORRY.... THERE IS A SOLUTION...

Moderation. Caffeine has potential health affects as well when consumed in appropriate quantities! It is recommended that a person drink no more than 400 mg a day. 

According to MayoClinic...

Parkinson's disease: A number of studies have shown that coffee drinkers benefit from a protective effect against Parkinson's disease.

Asthma: Coffee may reduce asthma symptoms.

Gallstones: Coffee may reduce gallstone formation.

Cognition: Coffee increases alertness. That's why it's the morning wake-up call for many people. Studies also have shown that coffee can improve cognitive performance. Results from at least four studies suggest that coffee drinkers have a decreased risk of Alzheimer's disease.

Mental health: Three studies have shown a decreased risk of suicide with moderate coffee consumption. The reason for this isn't clear.

Liver disease: Coffee seems to offer a protective effect against liver disease including cancer, especially among those who drink alcohol.

Ultimately, the message here is: MODERATION. You’re body will take care of you, if you take care of it.

http://www.npr.org/sections/thesalt/2013/04/23/178627908/why-caffeine-in-coffee-is-a-miracle-drug-for-the-tired

https://www.nlm.nih.gov/medlineplus/ency/article/002445.htm

http://newsnetwork.mayoclinic.org/discussion/coffee-in-moderation-may-offer-health-benefits/

Blog #4: Mental Wellness

Today I want to talk about mental health and the importance of emotional wellness. Last week, Quinnipiac hosted a mental health day with fun and relaxing activities for students to take part in. These activities ranged from making snow cones to writing down on a white board what you are thankful for in life, I found the topic relevant and informative to readers!

According to the U.S. National Library of Medicine, “Mental health includes our emotional, psychological, and social well-being. It affects how we think, feel and act as we cope with life. It also helps determine how we handle stress, relate to others, and make choices. Mental health is important at every stage of life, from childhood and adolescence through adulthood,”. Therefore, mental health serves as a sort of baseline for overall wellness and extends much farther beyond the mental aspect of a person’s life. Mental heath includes emotional, psychological and social well being, that is how well someone is interacting within his or her environment. If just one of these aspects is thrown off, this can negatively impact the way a person interacts with others, interacts with him or herself and cognitively makes decisions. 

Ultimately, mental health is an ever evolving concept that never stops developing or transforming. Here are some tips to better your mental health and cope with daily stressors that can off balance your overall happiness:

1.)  Make time for things you enjoy

• According to FamilyDoctor, “People who are emotionally healthy are in control of their thoughts, feelings and behaviors. They feel good about themselves and have good relationships. They can keep problems in perspective,”. These people also MAKE time for the things they like to do, whether its running, yoga, meditating, drinking coffee or going for a long car ride. Your brain needs to decompress just like your muscles do after a long work out, give it the rest it needs!

2.) It’s OK to have an off day

• Sometimes, days just do not go as planned and leave you feeling down in the dumps. It’s a terrible coach, a boss or co-worker, friend, partner and even teachers. It’s all it takes for one of these stressors to overload your brain and suddenly you are wishing you are anywhere but the place you’re in. That is OK. However, it is not OK to let these stressors take influence over your life. Take the time to be mad or upset over something that happened, then move on. Let it go. Life is never perfect and in order to preserve mental health, you must keep evolving alongside with it. Do something to make your day better like the coffee you always wanted to try or the pair of shoes you never bought yourself. Even the worst day have 24 hours, never start with the broken pieces of yesterday. 

3.)  Aromatherapy

• Aromatherapy is the practice of using the natural oils extracted from flowers, bark, stems, leaves, roots or other parts of a plant to enhance psychological and physical well-being. The inhaled aroma from these "essential" oils is widely believed to stimulate brain function and overall feelings of happiness. I can personally atest that taking a bit of aromatherapy oils and rubbing the tiniest bit over my temples relieves my stress and calms me down after a long, hard day. 

4.) Meditation

• Many people are picturing bald men in robes saying “Mmmmmmm,” really loud right now. Meditation is not contorting your body and seeing how long you can hum a word for. Actually, meditation can be simply controlled breathing for 10 to 15 minutes! I have included a breathing exercise for you to try at home to quiet the mind and get in touch with your mental wellness below from How to Mediate:
• “The first stage of meditation is to stop distractions and make our mind clearer and more lucid. This can be accomplished by practicing a simple breathing meditation. We choose a quiet place to meditate and sit in a comfortable position. We can sit in the traditional cross-legged posture or in any other position that is comfortable. If we wish, we can sit in a chair. The most important thing is to keep our back straight to prevent our mind from becoming sluggish or sleepy.
• We sit with our eyes partially closed and turn our attention to our breathing. We breathe naturally, preferably through the nostrils, without attempting to control our breath, and we try to become aware of the sensation of the breath as it enters and leaves the nostrils. This sensation is our object of meditation. “

5.) Yoga

• Yoga is a discipline that uses breath control, simple meditation and specific bodily postures to better physical and emotional health and relaxation. Yoga is a great way to clear your mind and get your body long and lean. 
• I have included the link to some helpful morning yoga exercises that will get your day off to an amazing and well balanced start!

https://www.youtube.com/watch?v=Is8tMCpv4F8

http://www.how-to-meditate.org/breathing-meditations.htm/

https://www.nlm.nih.gov/medlineplus/mentalhealth.html

http://familydoctor.org/familydoctor/en/prevention-wellness/emotional-wellbeing/mental-health/nutrition-and-mental-health.html

Blog #3: GM Cleanse Experience

The last blog focused on what the GM Cleanse was. Now, I want to share the experience with followers of how it felt to go through this diet. Being a student athlete, I found the daily calorie intake was no where near what I needed to get through a practice, so I made adjustments by adding more lean protein and good fats such as hummus or olive oil. I understand this diet was made for an older generation looking to stay fit while having a desk job so the modifications I made were more suitable for a college aged audience. 

Day 1: Only fruits

• I started the morning hungry. I ate a grapefruit and some pineapple for breakfast at 9:00 AM. I went to my first class feeling fine, around the end of the second class I was hungry again. This was about noon, I had an apple, a banana and some almonds at noon for energy. By my third class of the day I had trouble remembering my homework, where I parked my car and I kept dropping things in my hand. My motor skills were delayed due to how hungry I was. I went home and made a turkey sandwich on wheat bread with grilled vegetables and felt much better. I ended up still losing three pounds this day. 

There aren't any more days to report because I stopped following the GM diet immediately after I had trouble with holding a clear thought and motor skills. I knew this diet was not for me, and that is okay when it comes to eating clean!! Every body reacts differently and needs different levels of fuel. 

However, just because I stopped following the cleanse down to the last detail does not mean it didn’t have key take away points. I continued to eat healthy for the next seven days following these rules. If you are looking to cleanse your body of toxins from food and drink, get in better shape and feel overall better about your day follow these simple guidelines:

• Stay away from anything in a box or bag
• Stop snacking, have meals only
• Eat lots of lean protein and veggies (veggies such as zucchini and squash are almost calorie free, I like to steam them with a bit of olive oil and pepper)
• EXERCISE! If you are able bodied, get up and get active! Whether it’s a nice, long walk on a trail or running stadiums, get that heart pumping almost every day
• Get plenty of sleep... "There is no doubt that insufficient sleep promotes hunger and appetite, which can cause excessive food intake resulting in weight gain," says Eve Van Cauter, director of the Sleep, Metabolism and Health Center at the University of Chicago who has spent 15 years studying the topic.
• Allow yourself a cheat meal or dessert, without balance you might go crazy with trying to consume the froyo you so desperately managed to avoid for weeks
• If a diet isn’t working for you, SWITCH IT UP! Mix in a variety of fruits and veggies or meats you can throw on the grill

http://www.usatoday.com/story/news/nation/2014/07/20/sleep-loss-weight-gain/7507503/

Blog #2: GM Cleanse

Today’s blog will feature the GM Diet, or seven day guide to rapid weight loss. I will explain what the cleanse consists of and in my next blog examine closer the effects it has on the human body.

The company General Motors, “...reportedly developed the GM Diet to help its employees lose weight and feel healthier. GM is said to have collaborated on the diet with both the Food and Drug Administration and the US Department of Agriculture and that it was first used in field tests at Johns Hopkins Research Center in 1985,”. Therefore, GM invented a means for its employees to lose weight and maintain health together in a communal setting. The whole concept behind the diet is that people expend more calories than they consume. Participants claim to lose up to 10 to 17 pounds in a week and have to drink six to eight glasses of water a day, now a trend that people across the nation have adopted. 

DAY 1

• You can eat any fruit but bananas. There is no limit on quantity; eat as much fruit as you want. It is recommended that you eat a lot of melons on the first day, it will boost weight loss. 

DAY 2

• All veggies today. You can eat them either cooked or raw and there is restriction on the types or amount you can eat. You can even have a baked potato for breakfast on this day, with a pat of butter if you like. This will provide the body with the complex carbohydrates that will provide energy for the rest of the day. 

DAY 3

• Except for bananas and potatoes, you can eat a mixture of fruit and vegetables on this day—as much variety as you like, in whatever quantities. Potatoes are no longer needed because carbohydrates will come from the fruit. By this stage the body is prepared to start burning excess pounds.

DAY 4

• Bananas, milk and soup make up the menu. You can eat up to eight bananas and three glasses of milk on this day (although you may find that you don’t eat all the bananas). You may consume as much of the soup as you like. (There is a recipe listed for this soup!) The bananas are important because they will help to replace the potassium and sodium that the body would have lost in the previous three days. There should be fewer cravings for sweets by this point.

DAY 5

• Today, you will eat beef and tomatoes: six whole tomatoes and two 10 oz. portions of beef. The beef can be eaten in the form of hamburger patties. All of the tomatoes should be eaten but not all the beef needs to be consumed. Increase your water intake by one quart today to help the body cleanse itself of the uric acid that will be produced by digesting the beef. The meat will provide your body with iron and protein and tomatoes provide fiber, which aids digestion.

DAY 6

• You will eat beef again today but will replace the tomatoes with a variety of vegetables of your own choosing. You may eat as much of each as you like. Note that by this day, the body is completely inclined towards weight loss and you should see a noticeable difference.

DAY 7

• On the last day of the plan, you eat brown rice, fruit juice and unlimited vegetables. After following the meal plan for the last seven days, you should have completely cleansed and flushed out your system and should also find that you are 10 to 17 lbs. lighter than you were a week ago.

http://gmdietnow.com