sometimes, i can't help myself

Rita and I have neglected our post of working on this blog. We both apologize. Rita, like she stated in the last entry, started a new job. She's been praying like crazy for something full time, and she got it! I'm writing this entry from work...on a Sunday. I'm a therapist at a boys residential facility. My hours suck, and includes the occasional weekend. We promise to be back on top of things this week. I'm working on some more interviews with trainers and athletes. We're working on recipes and what's next for Sift Happens.

To the point of my entry.

This is a picture of the inside of my freezer. You'll find some fresh fruit, frozen for smoothies, freeze pops and six containers of ice cream. I live with two other girls, and we all share a love for frozen dairy product. It's our comfort food of choice, it's something to cure a bad day.

I heard about Arctic Zero brand while watching Hungry Girl on the Cooking Channel. It's 150 calories a pint....a PINT. Plus 14 grams of protein. I decided to give it a go. Like many of you, I can eat a pint in a sitting. I try to buy single serving ice creams because of that. I don't like to measure when all I want is ice cream.

It's not horrible, but Arctic Zero definitely isn't ice cream. It is great, however, for those days you want to have a great smoothie or something like that. It didn't fulfill my need for ice cream. The strawberry was the best of the two flavors I tried.

My advice: buy single serving sizes. Most of the ones I get are only 5-6 points a serving. It does the job without feeling guilty.

Don't feel guilty about enjoying food. I think that's what hurt me in the past. I always felt like I had done something wrong because I ate something. Now, I started making things treats. Like ice cream. There are plenty of great yogurt and ice cream places around Nashville. I decided to make them something that I treat myself to instead of keeping it in my house all the time.

I hope your Sunday finds you well. Plan out your week of nutrition and fitness, be on top of your game.

How does one's life get so out of hand?  My life has been crazy lately.  I just started a new job, and I'm trying to get my life on a schedule.  Amy's job is incredibly difficult.  It takes an amazing person to do what she does.  All that, and she still travels home to be with her family on the weekends.  We both have ridiculous lives, but in different ways.  For me, amidst all of the bustle, the hardest thing to remember is to take care of myself.  Take today for example:


Did I get take out for lunch today?  Yes.

Was it a grilled veg sandwich with black beans, a citrus sauce and a limeade?  BIG YES!

Do I feel bad about not eating something I made for myself, that was from organic veggies and hand-picked by local farmers.  Meh. Not really.

Today, I want you to remember to have no guilt.  We were meant to eat.  We eat to live.  And if I'm eating, it better be delicious.

Don't have regret.  Even if you get that 10,000 calorie fast food "value" meal, just remember that tomorrow is another day, and all we accomplish when we beat ourselves up over what we've eaten, good OR bad, is to slowly chip away at our self-esteem.  Eventually, all that chipping will leave you with rubble.

There are no take-backsies.  Digestion is forever :) So don't worry about that little "bump" in the culinary road, just think ahead to your next meal time, and start planning for a healthier option.


Selective amnesia will always eventually make you feel like death.  Aka, be intentional.  Fast food makes me feel like murder.  But it tastes so good during.  Pride doesn't come before the fall...greasy, salty, fatty-fat fast food comes before the fall.  Don't forget how awful you felt the last time.  Make a post-it if you have to.  I take notes on my hands sometimes.  Don't judge me.  It's effective; unsightly, but effective.

**And for the record...I ate a piece of chocolate cheesecake for dessert tonight.  It had 22 grams of fat.  It was delicious :)


--Rita

Fitness Q&A-Brent Weedman

Interview Time AGAIN!!! This week is one from my dear friend and teammate, Brent Weedman. This guy is brutal in the ring. I'm inspired by his dedication and proud to call him friend. He's is another who has a career reliant on health and fitness. Helps keep the entire team, at Real Fighters, and all competition on their toes.

Amos:Tell the readers who you are/what you do/ location/etc.

Brent: My name is Brent Weedman and I'm a prize fighter currently employed with Bellator Fighting Championships on MTV2.

A:How did you started as an athlete and coach? 

B:  My father has always been active and athletic, and so growing up my younger brother and I were in love with sports and other physical activities. My father also ran a Karate school when I was young, so martial arts were ubiquitous at our house and I really took to it. When I was 8 or 9 I started competitive Judo, and my family would load up a big van every weekend to drive to another tournament! I'm still focusing primarily on my own career in fighting, but my long term goal is to teach fulltime and share with other people all of the benefits of martial arts!

A:What' your advice to those beginning their fitness lifestyle?

B: My advice is to those just starting on the fitness path would be not to focus on the *fitness* part. When you're at the bottom of a long flight of stairs, and all that's at the top is your "goal weight," that makes for some psychologically challenging workouts! Exercising when you're tired and hungry sucks, and if all you have to concern yourself with is "fitness for the sake of fitness" you won't be able to distract yourself. Instead if you choose a sport or activity that interests you (and preferably is brand new to you!) then the activity becomes the focus and weight loss/health the side effect! Grab a local newspaper and find a sport/martial art/cycling club to join! That way you have the friendship, accountability, and most importantly enduring motivation to continue for the long run! (Oh, and one day you'll remember to step on a scale and realize you've 'accidentally' lost weight)

A:A lot of people look for quick fixes, fad diets and such, what is your outlook on changing and maintaining a healthy diet?

B:Most diets and fitness plans are worthless for one simple reason: they aren't realistic for the long haul. I'm reminded of my wife's coworker who is on some rehashed version of the ultra low carb high protein diet. Her lunches will be egg whites and protein bars, and all I can think is "That's cool. Talk to me in 6 months." Look at what you're doing RIGHT THIS MINUTE and assess the following: "Is this lifestyle sustainable? Can I do this next week/month/year?" I'm not saying there aren't times when you buckle down and get more strict with yourself, but that's different than doing the same  difficult diet and mind numbing exercise day after day. As for my diet, I try to make the foods I eat as high quality as possible. What I've learned thru experience (and there seems to be some emerging research backing this idea up) is that when most people eat foods that have a low nutrient density they tend to eat more. Just look at how many people we all know that just seem to eat and eat and eat but are still clearly unhealthy and malnourished! When you eat nutritionally dense foods  and your body has the micronutrients it needs, it will send out less hormones to signal hunger. Of course will power is still needed, but let me be the voice of experience in saying that focusing on nutrient density makes this MUCH easier!

A:How do you keep yourself healthy?

B:Well the most obvious answer is my job keeps me healthy!! When I'm training for a fight I will exercise everyday, and 5 or 6 of those days are 2-3 sessions. This sounds like a lot, but remember mine is a very rare case. I don't have another job, and so I see it as my responsibility to train as much as possible while paying special attention to my recovery time. But before somebody cites my earlier answer and cries "Unsustainable!" let me clarify by saying I disagree! The Dept of Health and Human Services, Mayo Clinic, and myself are in agreement...exercise everyday. Now exercise doesn't mean run a marathon, but the habit of doing something active every single day of your life is a good one. When I started trying to create a streak of workout days in a row I used a technique I learned about from an interview with Jerry Seinfeld. Find a large desk or wall calendar and choose a task you want to complete everyday (EG 30 minutes of something sweaty!). Each day you complete the task, you mark a big X through that day with a black marker. Soon you'll have a very conspicuous chain going, and the longer it goes the harder it will be to break! So when you're tired from work and you thing you'll just skip one, you'll see that chain with all those Xs, and all of a sudden 30 minutes against weeks of hard work seem a little less intimidating. 

A:I can speak personally and say that there have been spells of lack of motivation, what keeps you motivated to maintain and progress?

B: Motivation is the big problem for all of us, it seems! I'm going to sound like a broken record here, but here it goes...

Because my love is martial arts, and martial arts is a rabbit down a whole you will spend your whole life chasing and never see 1% of the total, motivation isn't a huge issue for me. I'm won't say there aren't individual sessions that I don't have to talk myself into when I'm exhausted, but I love more than anything putting my Jiujitsu gi on and practicing the theories I've dedicated my whole life learning. This is why I recommend a "hobby" over simply seeking fitness. A little tip, though, for those days when you look at the clock and say "well, I'd have to leave now to make the gym...and I don't really feel like going..." Somebody once told me that you will never regret a workout you decided to do, but you'll almost certainly regret one you skipped. So when I'm on my couch, I just tell myself "Suck it up for 2 hours, and then when your done you'll get to sit back down here having accomplished something!" Works for me!

A:What other words of wisdom can you give our readers to encourage their growth and success in this type of lifestyle change?

B:Changing yourself physically is one of the deepest experiences I think you can have in this short life. It's such an intimate process dealing with your own body, what goes into it and how it works. But to me it feels like moving a large stone: at first you are going to lean into that boulder with all your might, gritting your teeth with tears streaming down your face as the seeming inevitability of the task seems to creep over you. But then that rock will move a little (5 lbs)...then a little more (3 lbs)....then your getting your feet moving, little choppy steps at first but it's moving (6 lbs)...then the momentum comes. And when the momentum comes you're going to see firsthand that some of the happiest and healthiest chemicals known to humans are produced by your brain when you exert yourself to exhaustion. The momentum...the free brain drugs...it's awfully addicting after a while!!




*** He also recommends :

Nutrient Density

www.drfuhrman.com

Only by eating an assortment of natural foods that are nutrient-rich, can we access these compounds and protect ourselves from the common diseases that afflict Americans. Our modern, low-nutrient eating style leads to an overweight population with common diseases of nutritional ignorance and medical

"I don't believe in low-fat cooking." Nigella Lawson

Of course you don't, Nigella. I'm betting your hair is naturally that gorgeous, and you don't "believe" in hair products...

*humph*

Well, I believe in all kinds of cooking.  I think there is something to be said for the philosophy, "eat what you want in moderation," but sometimes, understanding where the moderate line begins and ends is the tricksy bit.

I do agree with Nigella.  I think "low-fat/fat-free/low-carb/no-carb/no-sugar/I think it's actually made of paper" diet food is doing more harm than good.  We get hypnotized into think that low-fat means we can eat twice as much, or that the weird 14-letter names of the chemical sugar substitute components in our packaged foods are really good for us.

My new mantra: If it doesn't come from the earth or eat from the earth, I don't want it.  *Mind you, I definitely just ate a granola bar.  The Valley of Nature made it...not me.  It was delicious.  I'm a work in progress :)

So...this will be a weekly thing.  We want to help you out.  We are giving you one recipe for each day of the week.  Maybe some days it will be a beverage, others it will be breakfast.  No matter what the recipe, we stand by the promise that these recipes will have fresh ingredients, interchangeable bits (for you's out there with the allergies), and if eaten in moderation, they will never hurt you :)  We are going to prove to you that cooking is fun.  It's simple.  And it's way more delicious than a Sonic Corn-Dog!

I bet Nigella would love us :)

--Rita

I laughed so hard reading this intro. I agree with Rita. I'm sure everyone on the Food Network or the Cooking Channel are practically perfect in everyway..grr. I do the whole "clean eating". Lots of fruits, veg, lean protein and such. I don't buy processed foods, even my 'fruit roll ups' are organic and all natural. I always thought to eat this way, I would have to make a lot more money than I do now. It's not true. Buy what's in season. A lot of my food is quick prep stuff. My lifestyle is very busy, like many of you, so I don't want to spend a lot of time in the kitchen.

--Amos


Monday:
Mornings can be rough...so start your day off with a delicious smoothie!
Simple Strawberry/Banana Smoothie!

• 1/2 frozen banana
• 3-4 fresh or frozen strawberries
• 1/4c milk 
• ice
• 1 heaping scoop of protein powder* (if that's your thing...)

I just dump everything in my blender at once.  It's not fancy.  I vary the amount of ice and milk depending on if I want something really creamy, or thin and more drinkable.  

I usually use frozen fruits because it gives body to the smoothie, but feel free to use whatever you have! 

*Sometimes I have pretty early mornings and an entire meal just doesn't happen for me, so I like to boost my smoothies and shakes with a little protein powder, because my smoothie frequently takes the place of my breakfast "meal".  I really love a vanilla ice-cream flavored whey protein, but if you use supplements like that, find something you like and drink up!


Tuesday:
Hummus Buffalo Shrimp Tacos:
What you'll need:

• Shrimp
• Corn Tortillas
• Hummus (any flavor-I use Red Pepper)
• Veggies
• Buffalo Hot Sauce
• Pepper Jack Sheese

First: Cook Shrimp
Second: Toss Shrimp together in a bag with Buffalo Sauce
Third: Heat up corn tortillas
Fourth: Assemble Tacos and Enjoy!

You can add Ranch Dressing and celery if you'd like. I love spicy food, so I don't bother.

Wednesday:
Turkey Sausage Veggie Polenta

I'm usually a grits girl. I am from Kentucky, it's what we do. Just to switch things up a bit, I use polenta. My mom used to make these sausage/cheese grits that I know are responsible for my hips and thighs. This is a healthier and tasty version.

• Polenta
• Turkey Sausage
• Vegetable Mix (onions, peppers, garlic, etc)
• Salt
• Pepper
• cheese (for topping)

First: Make polenta according to package directions.
Second: Cook up turkey sausage  in a skillet.
Third: Cook up veggies in a skillet, preferably the one used for the sausage. I use onions, peppers, garlic, corn and even some black beans for extra protein.
Fourth: Mix Polenta, Sausage and Veggies together and serve. I sprinkle a little cheese on top. Pepper Jack is my fav.
Fifth: ENJOY!


Thursday:
Pineapple--Green Tea

• 12oz pineapple juice
• 1 empty ice cube tray
• 2 green tea bags (or 2tsp loose green tea)
• 2C water, divided

Well ahead of time, pour the pineapple juice into the ice cube tray and freeze.

Take 1C of the water, bring to a boil over high heat.

Pour over the tea/tea bags and let steep 3-4min.  Remove the bags or strain, and let the tea sit till it comes to room temperature to help prevent the tea from getting cloudy.

Add the remaining 1C of water, cold, to the tea.  Pour in a container and refridgerate.

When ready to serve, pour in a glass w/2 pineapple ice cubes!


Friday:
Banana Cream!!!

I. Love. Ice. Cream. My friend, Terri, is an amateur boxer & she sent me this recipe for ice cream using a banana. Yes, a banana.

• Banana
• Milk
• Flavor of your choice (pb, berries, etc)

First: Freeze a chopped up banana. I usually freeze mine overnight.

Second: Add banana to blender. Then add half cup of milk. I use almond milk, but you can use skim/2%/whatever you like.

Third: Add your flavors. I use peanut butter, berries, cinnamon, whatever I fancy.

Fourth: Blend. It should be the consistency of  soft-serve ice cream.

Fifth: Enjoy!!!



Saturday:
Pizza-Night!!!! (bet you've never had this kind of pizza before....)
Bresaola and Arugula pizza with Parmesan shavings

• store bought pizza dough (read/ask for specific instructions if there is additional preparation for the dough)
• 2oz bresaola (If you find this difficult to locate, Trader Joe's sells it.  So don't fret!)
• 1 small bunch fresh arugula (or any peppery green you can find)
• 5tbsp extra virgin olive oil
• 1oz Parmesan shavings
• salt

Preheat your oven to 500 F.

Roll/stretch out dough into something that resembles a 9in circle (give or take).  Brush with the olive oil and bake for 20-25min, or until crust is lightly golden.

Take the dough out of the oven, spread the bresoala on top, drizzle with oil, and pop back into the oven for 2-3min MAX!  **You want to head the meat through, but not crisp it up.

Once the meat has been heated through, lay the arugula on top, sprinkle with salt and a little more EVOO, and the shaved Parmesan.

Voila! Pizza con Bresaola y Rucola :)

Sunday:
My take on a delicious iced-treat.
Thai Coffee
*I LOVE Thai coffee; sweet, creamy, iced. Delicious.  But sometimes you just want hot coffee.  So here's my alternative "hot" version of a delicious favorite.

• 8oz brewed hot coffee
• 1tbsp condensed milk
• cinnamon to taste
• 1/8tsp vanilla extract

Make your coffee to the specifications of your particular brewer of choice.  I make a nice strong espresso in my Moka Pot and add hot water (an Americano).

Stir in vanilla once coffee is made to give a nice flavor, then stir in 1tbsp of condensed milk.  You can always add more or less milk to taste, but it gives the coffee a sweet and creamy flavor.  Sprinkle with cinnamon, if you like that kind of thing.  It's delicious!

**Do you want this iced?  Just make a double brew of hot coffee, pour over ice, and add the ingredients in the same way!

Fitness Q&A: Eric Haycraft

Rita and I thought it would be fun to post some interviews from people we knew who we deemed "experts" in the fitness field. Neither of us are experts, or even that experienced in the fitness arena.

I knew who our first interview should be. His name is Eric Haycraft and my Muay Thai coach and friend for the last four years. Even though I've relocated to Nashville, Eric is still a call/text away for any questions or encouragement. I've yelled and cursed at this guy, he's seen me cry, he's seen me be successful. He's the best coach I've ever had.

He taught me to never give up. Even if I failed, to always, always keep going.

Here's his interview:

1.Tell the readers who you are/what you do/ location/etc.
I am Eric Haycraft, a retired professional kickboxer and Muay Thai fighter. For the last fifteen years I have been devoting all my focus on developing myself as a coach and using that to build a successful team of fighters. I run a gym for anyone to learn and partake in kickboxing and Muay Thai in my home town of Louisville, KY.
2.How did you started as an athlete and coach?
I grew up in a sports household as a child although I was the odd child out back then. My father lived for sports, he coached just about everything he could and my brother played just about everything he could. My sister was also an active athlete in youth, following cheerleading from optimist leagues to high school. While I dabbled in basketball, I was very much not an athletic minded person. I was very active outdoors and i was an avid bicycle rider. It was quite by mistake that I came across martial arts but once I did, I have never looked back. I had found my niche as an athlete and now all these years later I am the only athlete in my family.
3.What is your advice to those beginning their fitness lifestyle?
I think the first thing is to acknowledge that fitness must be a part of every one's life. Everyone thinks of fitness as a tool for weight management but it really is much more important than that. Our bodies are machines that are made of many different systems. All of these systems are completely interrelated. Our mental health and ability to cope with stress rely a great deal on healthy physical activity. Our ability to process sugars and fats are controlled by physical activity. Our sleep cycles and energy systems, sexual function, mental alertness all are influenced by healthy physical activity. Once everyone understands and appreciates these facts, it becomes clear that making time for activity is just as important as making time to eat!

The best advice I could offer when it comes to beginning a fitness lifestyle is for everyone to try and remember what is was like to be a kid. When we were young we played! We could not drive so we ran, skipped, and rode our way to friend's houses. Many of the games we played required us to jump, run and climb. To us it was playing but if we were to write down the activities today we would see they were many of the things we pay top dollar to a trainer to show us!

For a great number of people exercise for the sake of exercise is just not an enjoyable pass-time. So I would suggest to find activities that can be fun. Get out and play! Kick ball, soccer, frisbee, hiking, and a shameless plug, kickboxing are all activities that will give you a great workout. Best of all since it is playing a game, you can pass time with the distraction of recreation!
4.A lot of people look for quick fixes, fad diets and such, what is your outlook on changing and maintaining a healthy diet?
Every single year someone asks me what i think about a new diet that has popped up. Generally these are never really new, just repackaged. It is the American way to find a quick, easy solution to everything. Every person will find some combination of eating habits and food formulations that work best for them. However, I have always tried to be a realist, and the simpler you can keep things the more likely you will be to stick with them! On a basic level everyone learned about the food groups in grade school. Everyone knows whether or not the items they are eating at any point in the day are good or bad for them. I always suggest people start very simple. Radical changes are set ups for failure. Drop fast foods first. It is the easiest thing to do and it is so rewarding. We all eat fast food from time to time and we all feel guilty for doing it. Dropping it from your diet is an easy step towards taking control. Drink more water! How many meals do you just drink water with? We drink tea, sodas, beer and all sorts of other things but not enough water.

Making small changes like this may not seem like much. But if you make them permanent changes, you are developing the skills to make future permanent changes. That's the key really....permanent changes!

5.How do you keep yourself healthy?
I have an unfair advantage with my job. I work every day as a trainer for aspiring kickboxers and folks that want to use kickboxing for fun! It is a very physical job. Working with my gym family keeps me moving all day long. And the best part is......I'm working out all day and never even think about it!

6.I can speak personally and say that there have been spells of lack of motivation, what keeps you motivated to maintain and progress?

Like I said, I have a bit of an unfair advantage with my job. But my job requires me to stay active. I know for my trainees one advantage we have is that it is the game we play that gets the focus. And playing that game is all about physical activity! When you can focus on things like getting faster and kicking harder, it sets goals that are much more interesting than weight loss or maintenance.

7.What other words of wisdom can you give our readers to encourage their growth and success in this type of lifestyle change?
If you get involved with some sport or activity it will make all your other exercise endeavors make more sense. If you play basketball, then a little extra treadmill time helps your ability to keep up running up and down the floor. That little extra incentive sometimes makes it easier to focus than when it is only about weight.

If you have not picked up on it yet, I am a big advocate of playing some sport on some level! Not only is it mentally rewarding, it covers your fitness needs as well. And fitness begets fitness so get your shoes on and go out and play!

 

Seriously one of the greatest coaches and biggest inspiration in my life. I hope you found his tips helpful. He's got a wealth of knowledge to share.