Simple Summer Staple - Infused Detox Water

This week I have been pretty busy which I love. Being off work during the summer months while Joe and other friends are still working can make for boring days at times. After two days of binging on TV, I reach my limit and start to crave structure and activities. This week has ben filled with packing for our big move, visiting with friends and packing for vacation next week! I am thrilled to be spending two weeks at the beach with my family. I am also squeezing in a bachelorette party over the weekend of July 4th.

With lots of beach time my future, my goal is always to eat clean to avoid bloat. Another easy tip I always do to keep slim is stay hydrated! I find that I drink 2x more in the summer as an attempt to beat the summer heat. Staying hydrated actually can help reduce bloat. I love sipping on flavored water instead of plain water to help file soda cravings as well. An added benefit besides flavor is the detox qualities of many fruits.  Today I am sharing some of my favorite flavor combos. Adding ingredients such as raspberries, cucumber and mint create a detox powerhouse in your water. Hence the term Detox Water! Detox water is great for helping remove bloat while hydrating your body. Right now I am loving pineapple and mint. All I do to prepare it is place a few slices of each in a bottle right when I get up in the morning. I let it sit in the fridge and then 2 hour later I have delicious cool water!

Juice Infuser/ Sport Water Bottle/ Double Walled Bottle/ Flip Top Bottle 

 Here is the low down on some key ingredients. Red Raspberries and Strawberries contain strong antioxidants including Vitamin C as well as anti-inflammatory properties. Red raspberry ketones have also been used as a weight loss supplement for years.  Lemon improves digestive function, strengthens the immune system and can help curb appetite. Cucumber promotes hydration and has anti-inflammatory properties.

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Ditching the Diet Mentality: Intuitive Eating

I have always strived for my blog to be a journal of sorts. Chronicling everyday life while highlighting my passions. One of my passions is for healthy living. Lately, I feel like I am not practicing what I know and love.  I have set forth on numerous diets and lifestyle changes this year only to bail half way through leaving me feeling like a complete failure. This past month was the last straw and I knew something had to change. So, I did the complete opposite of the norm and ditched the diet completely!

Looking back over the years I noticed a pattern. When I place myself on a diet I develop a tendency to binge, both before my diet begins and during due to feeling restricted.  How am I hoping to solve this? Intuitive eating.

Intuitive eating: Eat only when hungry, don't feel guilty about food, and eat whatever your body is craving. 

Let me share my inner psychology nerd for a second. Intuitive eating is based off habituation strategy. Habituation is the diminishing of a physiological or emotional response to a frequently repeated stimulus. When applied to eating it means that allowing yourself to eat what you are craving, but typically don’t indulge in, will decrease the temptation or “sparkle” of the food.

This past month, I tried this with Peanut Butter M&M’s. I have always had the mindset that I can’t indulge in candy or keep it in the house. I was sure I had an insatiable appetite for anything peanut butter. But the first time I gave myself permission to eat as many as I wanted, I was surprised that I was satisfied after just a few handfuls. By day three, the candy was already less tempting. Now they don't seem as scary as they did before when I walk by the candy isle. Removing the danger sign helped me realize that they are just a treat and don't have special power over me.

There are three main guidelines that I am following on this journey.

ID hunger signs.- Know your hunger signs and aim to eat only when you're hungry. 

Slow down.- Instead of inhaling dinner, sit at the table while you eat and make the meal last at least 20 minutes. When you go slow, it's easier to read your body's hunger and fullness signals.

Portion Control - Be conscious of how much you’re eating. Eat whatever your body is craving just be aware of serving size. Portion out one serving at a time. If you’re not satisfied with one serving then you can enjoy more.

I realize that I can't change how I view food overnight. I have had a distorted relationship with food for a long time; dieting disconnected me from how food makes my body feel.  But with time, I hope to get to a better place.  The goal is to repair my relationship with food and my body and have weight loss as a side effect of that.

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Weekday Off!

First and foremost, a huge thank you for all our veterans that have served to protect our freedom. School is out today for Veterans Day and I am thankful to have a day to myself to enjoy the fall weather. I already started the day with a great workout at Pure Barre. I just loved the message in the bathroom mirror. 

 Now I am sitting down to enjoy some morning TV including Kelly & Michael and the Today Show with Hoda and Kathy Lee. This may be my favorite thing about being off. I just love morning TV shows. I also have a few productive things on the books today which includes dry cleaning and getting my car cleaned. Anyone else hoard their dry cleaning until you have 10+ items to take? I am sure I will not be liking this bill! Then tonight is our General Member Meeting at Junior League. There is a little shopping spree before the meeting with local vendors. I am looking forward to picking up some more Christmas gifts! 

For dinner tonight I am planning on making one of my favorite low carb treats cauliflower cheese bread! Recently, I have been loving low carb dinners and sides. I find that when I eat a lot of protein I don't crave sweets as much and feel full for so much longer. I've been enjoying a chocolate protein shake for breakfast and then don't get hungry again until noon. That never happens when I have oatmeal or fruit for breakfast. 

I have been experimenting a lot in the kitchen with different low carb breads and casseroles. I love how rich the flavors are and something about the cheese and cream is comforting on a cool fall night. In the past, I hardly ever cooked with cheese because of the high calories. But everything in moderation right? Here are some of my favorite cheesy and creamy recipes! 

Cheesy Cauliflower Bread

Greek Yogurt Chicken Salad

Cauliflower Chowder

Roasted Brussel Sprouts

Do you have a favorite low carb recipe? Please share! 

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Weighing In Wednesday

Weighing in Wednesday has been on the back of my mind for a while. I haven't posted much this past month because I wanted to rework the direction it was headed. This past month I have tried to push the focus off the number on the scale and toward being comfortable with my body. I have been fighting with the scale for years now with little success. If it's not working then why continue it! Something had to change. I still am focusing on eating healthy and working out but with a different end goal in mind. Wednesday's will be focused on tips and tricks I have learned along the way about weight-loss. I also am looking forward to sharing more recipes and workouts. Today I want to share a few tips that help with getting the weight off and keeping it off.

1.    Baby steps: If you look at the big picture of trying to change everything at once it can be overwhelming and lead to frustration.  In order to be successful in making a lifestyle change and not a quick fix diet is to start small. Make one positive shift every week, instead of overwhelming yourself with a bunch of changes at once. Example: This week I’m focused on nutrition next week I will add in more intense workouts.
2.    Find what fuels you: Tap into your motivation and use it. I try to focus on goals that go beyond that number on the scale, and set specific and personal mini-goals like training for a race (or slipping into that pair of jeans that are a bit too snug) helps tremendously with motivation. Seriously thinking and reminding yourself about long-term goals will keep you committed to a lifestyle change.
3.    Visualize your goal: When you have struggled with weight loss for a long time it is sometimes hard to visualize a reasonable expectation for a healthier life. What has helped is to create a healthy vision board on Pinterest to be a tangible reminder. My Pinterest page is focused on inspirational quotes and images not necessarily pictures but motivational workouts and things that will help me you start to recognize when I am starting to reach my goal.
4.    Consistency is key: Plan out your workouts like they are an appointment. This will help get in the habit of going to the gym every morning or after work. Remember, this isn't a quick fix — this is a lifestyle change. After a few weeks, these things will feel like second nature.
5.    Find healthy foods you enjoy: Many don’t believe it but healthy food can also be delicious! It may take a little getting used to but enjoying clean foods will help cut cravings and you will eventually want to fuel yourself with clean, natural foods.
6.    Don't focus on deprivation: I love this quote from celebrity trainer Heidi Powell, about when you deprive yourself of food, "all you want is what you can't have!"  When I focus on not being able to have cake at a birthday party- all I want is a huge corner slice. If I instead focus on how energized I feel with a healthier diet I tend to not focus on the cake and enjoy the party.
7.    Have compassion: Sometimes, we indulge a bit much and slipups happen. Instead of punishing yourself with countless hours of cardio or restriction after eating a food that's "off-limits” it is better to forgive yourself and make it a learning experience. Then just move on. When you allow yourself kindness, it is easier to bounce back and stay on track. Just skip the downward spiral of a whole day (or week) filled with junk food, shall we?
8.    Do exercise you enjoy: Heading to the gym shouldn't feel like torture. Try a new group fitness class or a different cardio machine. Or skip the gym all together and get outside join a rec league or go for a run. An activity that flies by and feels like fun will ensure you get those workouts in.
9.    Plan ahead: Enjoying a sweet treat or special meal out are key parts of sustainable weight-loss. When you know about an upcoming girls night out there is no need to freak out just keep your diet extra clean leading up to the special indulgence. Knowing you have planned ahead will make the whole experience more rewarding.

I'd love to hear your tips on maintaining your goal weight or weight-loss!

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Recipe: Egg White Muffins

Happy Monday morning y'all! I am faking enthusiasm for my first full day back at work. One thing that is making this Monday a bit better is the Lilly Pulitzer sale! My Christmas money is going to be put to good use!!  Today I am sharing one of my favorite new recipes that is perfect for new year's resolutions. Last night I made an entire batch in advance and froze them for breakfast on the go.

Egg White Muffins
Servings: 4
Serving Size: 3 muffins

Ingredients
2 1/4 cups liquid egg whites
Spinach (torn into small pieces)
Tomatoes (diced)
ANY other veggies you want to add!
Mrs. Dash (I use Garlic and Herb Flavor)
Makes 12 individual egg muffins
Serving Size- 3 muffins

Directions
Preheat oven to 350 degrees. Sauté or steam veggies. Spray a muffin tin with nonstick spray. Fill each muffin tin 1/3-1/2 way full with veggies.  Add 3 tablespoons egg whites  to each muffin tin. Sprinkle a bit of Mrs. Dash on the top of each muffin tin. Bake for 20 minutes. Promptly remove muffin tin from oven and take egg white muffins out and place onto plate to cool. This helps prevent soggy egg muffins.

Enjoy immediately or place in air tight container in fridge for 2-3 days. They can also be frozen in individual freezer bags and then pop them in the microwave for 30 seconds when  ready to eat. These are great if you don’t have a lot of time for breakfast (like me!) and can be enjoyed on the go.  Have fun experimenting with different flavors by adding different veggies, cheese or meat.

Breakfast Eats: Green Smoothie

     This summer my go to meal had been a green smoothie. Also, it is the perfect way to cool down and get protein to you muscles after workouts.  The key ingredient to this smoothie is of course what makes it green which is spinach!  Green smoothies can be intimidating due to the color and knowing you are drinking vegetables. However, I beg everyone to give it a try at least once. I promise if you combine it with the right ingredients you can't even taste the spinach.
     The secret to my smoothies is that I blend the spinach and whatever liquid I am using together for about 30 seconds to puree the spinach before I add the fruit and ice. That way it ensures the spinach has been completely blended up and you are not left with giant leaves in your smoothie!
     Here are some of my favorite smoothie mixes that find myself making again and again. You could do these with or without protein powder on your presences. I recommend adding protein to help with the staying power to ward off hunger if your eating the smoothie as a meal. I use a plant based protein powder.

Strawberry Crunch Green Smoothie

2 handfuls spinach (about 2 cups lightly packed)

1 cup unsweetened almond milk

1/2 cup frozen mixed berries

1/2 cup frozen strawberries

- Top with 1/8 cup almonds for an extra protein and crunch

Orangesicle Green Smoothie

2 handfuls spinach (about 2 cups lightly packed)

1 cup orange juice

1 frozen banana

1 scoop protein powder

1 drop liquid stevia

Pina Colada Green Smoothie

2 handfuls spinach (about 2 cups lightly packed)

1 cup unsweetened almond milk

1/2 cup frozen pineapple

1 tsp coconut extract

1 drop liuid stevia

- Top with shredded coconut and enjoy!

Please give them a try! I promise your taste buds will not be disappointed.

What's your go to breakfast?
Have you tried green smoothies? Do you love them or hate them?

Five on Friday

Hope everyone is having a great Friday!! Here a bit of my favorite things this week. 

1. I have been guzzling homemade detox water this week. I make a pitcher each night filling it with a handful fresh cut fruit and herbs. My favorite combos have been cucumber and mint and watermelon and mint.

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2. This TED talk really spoke to me this week. The part that really stuck was how the 20's are the last critical period for adult development that can cause changes in your personality and brain development. I have been slacking majorly in my personal development. So I have made it a goal to spend less time on social media and a little more time engaging my brain and learn new things.  An easy way is to listen to start listening to more TED talks instead of Pandora on my evening walks.

3. On a less serious note, I stumbled upon this honest & hilarious comic on Facebook. I laughed out loud at several parts. In the end I really agree that running is about seeking clarity, even if it is just for a few moments.

4. Soaking up every moment of sunshine possible. Enjoying early morning runs, lazy pool/beach days and lunches on the waterway. Beach life at it's finest.

5. Charlie our favorite fur baby is officially 4 months old! He had his check up last week and had gained over a pound since we brought him home. This week he started puppy training classes. He is has already mastered sit. I am hoping we have a smart boy on our hands!

First week home

Four month check-up 

Hope everyone has a great weekend! We have plans to get out and enjoy the beautiful weather on the boat.

Best Wishes,

Ashley

Food & Fitness: July 15- 20

Unfortunately due to dinners out, birthday celebrations, and having company over last week meal plan did not go as planned. One recipe that I was determined to try was this cherry roasted tomato sauce which was a hit! I am excited to have new recipes that incorporate produce from our garden. In regards to fitness and workouts, I was able to keep up with my running and strength training during the week. Due to hectic fun weekend I was unable to complete my long run.  So I am going to get a few extra miles this week to make up for it.

Food

  I think your going to start seeing a theme here. Again this week's dinner menu is all about simple and healthy.

Monday: Santa Fe Chicken

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Tuesday: BBQ Turkey Burgers with Grilled Corn

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Above is my go to recipe for grilling corn. Instead of adding herb butter as it calls for in the recipe I am going to try Laughing cow herb and garlic cheese wedges.  

Wednesday: Baked Ziti with Summer Vegetables 

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Thursday: Company Pot Roast

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 Friday: Honey Sesame Chicken

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Fitness

Monday: Upper body strength

Tuesday: 6 miles

Wednesday: Interval workout, upper & lower body strength 

Thursday: 5 miles

Friday: Interval workout & upper body strength

Saturday: 8 miles

Sunday: 3 miles

As you can see I am still trucking along with the half-marathon training. No complaints so far besides the heat! On longer runs I try and get up before the sun has risen to beat the heat. It is not so fun waking up at 5 on summer break but it still beats running in 80+ degree weather as soon as the sun rises.

Hope everyone has a great Monday!

Best wishes,

Ashley

Five on Friday

I'm linking up today to review my favorite things from this week with five on Friday. 

1. Birthdays are the best! Joe took me out to a nice dinner Tuesday nice at one of my favorite restaurants on Wrightsville Beach 22 North.  We try and keep it practical and simple for gifts. I got a much needed pair of running shoes because mine have seen many many miles. I also jumped on the Pandora bracelet wagon! 

2. If you know me or have been following my blog for a while, you know that I'm a fan of clean eating - eating as many fresh fruits and vegetables as possible. We have signed up for a local produce delivery service that delivers fresh vegetables from local farms each week. This was yesterday's delivery: corn, tomatoes, cucumbers, watermelon and blueberries. 

3. Last night, I made quick-roasted cherry tomato sauce via {this} recipe. I was so excited to be able to use tomatoes and basil from our garden. I served it alongside Italian marinated chicken breast for a little extra protein. 

4.I have been loving bright nail polish lately. I typically stick to neutrals and pinks but since it is summer I decided to have some fun.  I am in love with Essie's summer collection. 

5. Today these lovely ladies are headed to visit for the weekend and I am beyond excited! We have lots to celebrate summer break, engagements and several birthdays! #schoolpsychgirlsweekend

Hope you all are staying dry and having a fabulous Friday!

Best wishes,

Ashley