Sunday, 29 October 2017
VIDEO: 4 DIY Easy Popcorn Snack Mixes
Give your snacking a major makeover with these 4 DIY Easy Popcorn Snack Mixes! They’re made with JOLLY TIME Pop Corn popped on the stovetop with different healthy add-ins for a flavorful, crunchy snack. VIDEO Please tell me you’ve popped your own popcorn on the stove before? I’ve been popping my own popcorn since 1990,...
The post VIDEO: 4 DIY Easy Popcorn Snack Mixes appeared first on Fit Foodie Finds.
from Fit Foodie Finds https://fitfoodiefinds.com/2017/10/video-4-diy-easy-popcorn-snack-mixes/
via Holistic Clients
Paleo Reverse Seared Steak Dinner Recipe
Steph’s note: I’m so excited to feature my guest contributor ChihYu [Chee-Yu] Smith from IHeartUmami.com – a site helps busy professionals save time and add deliciousness to their cooking while staying Paleo and Whole30. She specializes in Asian-inspired Paleo cuisine with no added sugar. I can’t wait to see what she shares with us today. Take it away, ChihYu!
I’m so excited to be sharing one of my favorite recipes – Paleo Reverse Seared Steak Dinner – with you today. I’m ChihYu from IHeartUmami.com – a food blog dedicated to helping busy folks add deliciousness to their everyday Paleo, Whole30, and Keto cooking.
When Steph reached out and asked if I’d like to contribute a recipe for her readers, I was not only honored but also thinking what I could bring to the table that would benefit her athletic, vibrant, and over-achiever badass loyal followers.
Could anyone say no to ridiculously tender juicy steak, crispy baked (and smoky flavored) sweet potato curly fries, and ridiculously simple garlicky kale sauté?
If it sounds like a mouthful, it’s because this is a complete meal that any kickass athletes would enjoy after a hard and intensive training session.
Even if you aren’t doing training regularly, this Paleo Reverse Seared Steak Dinner is nutrient-dense with good protein, fat, fiber, and low carbohydrate to keep you full and satisfied throughout the day.
Hit PLAYto see how you too can make this Paleo Reverse Seared Steak Dinner easily.
P.S. Drooling allowed 
Paleo Reverse Seared Steak Dinner
Serve as a combo or à la carte!
Although I can’t think of a reason you’d want to serve them separately (hello BFF steak and fries), here are some tips to ensure each of your individual dishes is lovely and yummy.
For the Paleo Reverse Seared Steak, I strongly recommend looking for a thicker cut (ideally 2-inch thickness) so that the steak will stay tender and juicy throughout the cooking process.
Ribeye is an awesome choice here. Be sure to read through the cooking steps and time so that the steak will stay tender and juicy.
The Shoestring Smoky Sweet Potato Fries are a crowd pleaser. I love their crunchy baked texture. It reminds me of Cantonese-style crispy chow mein but healthier!
Spiralizing in order to create the longest, most beautiful noodles. You can also slice the potatoes into halves to apply more pressure to push the noodles through the Spiralizer.
To add more instant flavor pop to your everyday sautéed vegetables, adding a few teaspoons of grated ginger stored in the freezer will kick plain old veggie sauté to the next level!
It’s simple: Store a small piece of ginger in a small container in the freezer. Grate it using a microplane (as if you’re grating Parmigiano cheese) over warm kale (or any veggie sauté). It’ll instantly add more Asian-inspired flavor to your veggie sauté.
What About a Sauce?
I’m a sucker when it comes to color green.
If you can’t possibly eat steak without sauce, check out Steph’s gorgeous Chimichurri Sauce Recipe. Want more? How about the 50 Paleo Ultimate Sauce Roundup? That should satisfy you ambitious folks…
So my dear Stupid Easy Paleo readers, thank you for letting me into your world to share my beloved steak and curly fries dinner recipe with you.
If you’ve read this far, why not hit the share button on this Paleo Reverse Seared Steak Dinner and pin it to as many boards as you like so that Steph will have me back again to cook with you more 
And if you want to connect with me and find more everyday Asian-inspired Paleo cuisine, visit my blog at IHeartUmami.com to get my Top 10 Paleo Meals Ready in Under 10 Minutes Each.
Until next time!
Paleo Reverse Seared Steak Recipe
Ingredients
- 16 oz ribeye steak, 1.5 to 2 inch thick
- Coarse salt and black pepper
- 2 tbsp avocado oil
- 2 tbsp ghee
- 2 large garlic cloves, peeled and smashed
Instructions
Preheat oven to 250F. Pat the steak dry with a paper towel and season generously on all sides with coarse salt and black pepper. Line a rimmed baking sheet with foil and set a wire rack on it. Place steak on the rack. Bake for about 25 mins for medium-rare. (Use a meat thermometer for most precise results).
Preheat a cast iron or stainless steel skillet until it’s almost smoking hot. Add 2 tablespoons avocado oil. Add steak. Sear first side for 30 seconds then flip.
Add smashed garlic cloves and 2 tbsp ghee. Swirl / baste the garlic and ghee oil over the steak for another 30 seconds. Turn the steak again to sear the first side for an additional 15 seconds then sear its side to render more fat.
Let the steak rest for 10 minutes before slicing.
Recipe Notes
Shoestring Smoky Sweet Potato Fries
Ingredients
- 2 medium sweet potatoes or yams (pick even, long, tube cylinder shape)
- 3 tbsp avocado oil
- 1/2 tsp smoked paprika
- 1/2 tsp sumac (optional)
- 1/4 tsp garlic powder
- 1/4 tsp onion powder
- Coarse salt, to taste
- Chopped parsley, small handful
Instructions
Preheat oven to 400F. Scrub your sweet potatoes / yams clean. Line a rimmed baking sheet with parchment paper.
Spiralize sweet potatoes. (It's easier to spiralize potatoes by cutting them in half first).
Drizzle the spiralized noodles with avocado oil and all seasonings with the exception of chopped parsley.
Gently toss to distribute the oil and seasonings evenly. Bake for 25 minutes or until cooked through and brown on the edges.
Recipe Notes
Asian Garlicky Kale Recipe
Ingredients
- 1 large bunch curly kale (about 10-12 oz), stemmed, with leaves coarsely chopped
- 2 garlic cloves, finely chopped
- 1-2 tsp grated ginger*
- Coarse salt, to taste
- 1-2 tbsp avocado oil
Instructions
Preheat a large skillet over medium-high heat. When hot, lower the heat to medium and add 1 to 2 tablespoons avocado oil and chopped garlic.
Season with a small pinch of salt and sauté until fragrant, about 6-8 seconds.
Add chopped kale and keep sautéing until the leaves turn darker green but are not withered. Season with another small pinch of salt.
Turn off the heat and while the skillet is still hot, grate about 1-2 teaspoons ginger over kale. (Use more if you like.) Serve at room temperature or slightly chilled.
Recipe Notes
*Sometimes it’s difficult to figure out how to store small pieces of leftover ginger. In this case, I freeze them and use them for grating. The frozen ginger, once grated, gives a light gingery flavor pop to sautéed veggies.
Pin this Paleo Reverse Seared Steak Dinner for later!
The post Paleo Reverse Seared Steak Dinner Recipe appeared first on Stupid Easy Paleo.
from Stupid Easy Paleo https://stupideasypaleo.com/2017/10/29/paleo-reverse-seared-steak-dinner-recipe/
via Holistic Clients
Saturday, 28 October 2017
Vegan Breakfast Burrito Bowl with Chipotle Sauce
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from Running on Real Food https://runningonrealfood.com/vegan-breakfast-burrito-bowl/
via Enlightened Marketing
Friday, 27 October 2017
The Truth About the 7-Minute Workout
Transform your body in just 7 minutes.
The idea seems like something you’d see on TV at 3 am, with some cheesy, fit pitchman making too-good-to-be-true claims. As you process the reported benefits—more muscle, less fat—everything in your body screams “scam,” but the source isn’t QVC—it is The New York Times and the rage that is the 7-minute workout.
We’re not talking about a piece of equipment that looks like it was dreamt up by 13-year-old boys, it’s research published in the American College of Sports Medicine Health and Fitness Journal.
Next thing you know, Forbes is writing about the workout and the buzz has spread to Good Morning America. The 7-minute workout is real and it works…at least, that’s what the mainstream media would have you believe. And yet, doesn’t this feel a little played out? I mean, have we already forgotten about “8-Minute Abs?” It’s been nearly 20 years since it was released, and during that time obesity rates have nearly doubled.
Here’s a disclaimer: I don’t have a problem with the 7-minute workout. I take issue with setting unrealistic expectations that trick people into believing a “minimum effective dose” can lead to maximum results. This is the foundation of frustration.
New scientific discoveries are capable of uncovering new information that alters what we believe and thought was true; in fact, it happens all the time. The problem is we oftentimes trust what we want to believe rather than seek to prove if it’s true. That’s the issue with the recent release of the 7-minute workout. We’ve been misled by a catchy title that has some benefits but falls short on long-term promises.
There’s no denying that exercise—in any dose—is good for your body. In fact, when I travel, I’m constantly settling for 10-15 minute workouts instead of my normal 30- to 60-minute session. And you can have a great workout in less than 10 minutes.
But don’t confuse the part from the whole: it is very difficult (and unlikely) to build a healthy body by working out 7 minutes per day and only performing bodyweight exercises, which is the foundation of the 7-minute workout. And I’ll go on record that you’d be hard pressed to find anyone that has. After all, if it only took 7 minutes to get into great shape, the struggle to lose fat would be less of an issue.
Before you start cranking out the “perfect workout” at home and expecting dramatic results or buy into the inevitable 7-minute session coming soon to a gym near you, here’s what you can really take away from the research, and what you can realistically expect to achieve if you follow this routine.
Free Guide: How To Improve Your Squat, Deadlift, and Bench
Where the 7-Minute Workout Study Failed
Understand that research in the exercise field oftentimes falls within two categories: Studies that use prior research to validate prior concepts or designs that test something new while building on previous research. The 7-minute workout is more of the former; it looked at the perceived benefits of a 7-minute workout and deduced many benefits based on research that was already completed.
That doesn’t make the research bad or inaccurate, if not for one small problem: The studies used to “prove” the concepts don’t mirror the workout that is being lauded as the 7-minute fix for your body. That’s like saying that because there’s research showing low carb diets help with weight loss that a diet with no carbs will guarantee that you will drop fat. It doesn’t work like that. As always, the devil is in the details.
In the case of this circuit-training program, the claims outpace reality. That’s why I reached out to Brad Schoenfeld, author of The Max Muscle Plan. Schoenfeld is one of the leaders in muscle-building research, and a guy who literally wrote the book on packing on muscle. Here are some of his takeaways:
Not All Circuit Training is Equal
The general idea of the 7-minute workout is that you perform 12 bodyweight exercises as a circuit. This type of exercise is categorized as “high intensity circuit training.” No problem there, but once we moved beyond how to label the type of exercise that’s where the problems begin. “The authors make big leaps that are not substantiated,” says Schoenfeld.
Remember, the justification of this program is validated by prior research explaining why this type of workout will build muscle and burn fat. And yet, three of the four references cited are based on types of high intensity training—not interval training. “And the one circuit training study they do cite by Murphy et al. 1992 used a protocol that was nearly 3 times as long as the one proposed by the authors,” says Schoenfeld.
Even then, that study found a boost in EPOC (consider this your metabolism) that resulted in a whopping 25 additional calories burned. I don’t know about you, but I don’t consider 25 extra calories a fat-shredding workout.
Mistake #1: The type of training in the 7-minute workout is not as good for fat loss as claimed.
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Not All Exercises Are Equal
The other big flaw of this workout—besides the fact that the benefits are based on dissimilar types of training—is that the design of the program doesn’t lend itself to some of the big claims being made. No matter what anyone tells you, not all exercises are created equal. Some require more effort, activate more muscle fibers, and will generate more results. Does anyone really think that bodyweight squats are as hard as heavy barbell squats?
The authors correctly state, “When resistance training exercises using multiple large muscles are used with very little rest between sets, they can elicit aerobic and metabolic benefits.” That’s true. But if you look at the 7-minute solution, many of the exercises—crunch, plank, side plank—are not large muscle exercises, says Schoenfeld.
Another issue is that these exercises are all bodyweight moves. That’s not to say bodyweight exercise can’t be effective. I’ve seen enough crazy YouTube videos to know that bodyweight moves does a body good. And they are also extremely convenient for anyone without access to a gym. But the greatest benefit of high intensity training—not to mention the circuit training study mentioned–wasn’t performed with bodyweight exercises; they were done with added resistance, says Schoenfeld, where the weight could be manipulated to correspond to a given rep-max. (In other words, a percentage of your max strength.) The use of bodyweight does not afford this benefit, and for those who are fairly fit it would be difficult to achieve a consistent maximum level of intensity for 30 seconds that would compare to doing a similar length of time with added resistance. To use the squat example: Doing 80% of your 1-rep max on squats for a similar period of time would be much more difficult than doing 7-minutes of bodyweight squats.
The use of bodyweight does not afford this benefit, and for those who are fairly fit, it would be difficult to achieve a consistent maximum level of intensity for 30 seconds that would compare to doing a similar length of time with added resistance. To use the squat example: Doing 80% of your 1-rep max on squats for a similar period of time would be much more difficult than doing 7-minutes of bodyweight squats.
What’s more, from an aerobic endurance standpoint, it has been shown that high-intensity interval training (HIIT) can be an excellent alternative to traditional steady-state exercise. “However, the types of exercise performed here are not ideal for accomplishing the task,” says Schoenfeld. Exercises such as the crunch, plank and side plank will have minimal effects on energy expenditure and the amount of calories you can burn.
To further weaken their claims, the 30-second duration is not ideal for building muscular endurance. Generally, you’d want it to be about twice as long to really focus on local muscular endurance, adds Schoenfeld. Even in terms of muscle building, the research is being stretched to muscle-defying limits
Mistake #2: The exercises in the 7-minute workout as not as effective at achieving the reported benefits.
Strength (and Muscle Building) Requires Added Resistance
Just in case you were wondering, it’s also very unlikely that this routine would optimize strength. The low-intensity studies (bodyweight is low intensity) have consistently showed suboptimal strength gains when compared to heavy weight training, says Schoenfeld. “That’s because the big problem with bodyweight exercise is that you are limited to what you weigh—there is no means to overload the muscles within a given repetition range. Thus, this routine would be a poor choice for anyone looking to maximize their strength.”
Mistake #3: Based on the research quoted, in order to receive the optimal benefits suggested by the 7-minute workout you need to add resistance.
What Does The 7-Minute Workout Really Accomplish?
The 7-minute workout undeniably has some benefits. In fact, I gave it a test drive and it was difficult, raised my heart rate, and I’ve been training consistently for more than 15 years. To that end, there is nothing wrong with the workout, and it can be a great solution for anyone looking for a quick workout.
The problem is with the claims being made. The suggested benefits are very overstated for anyone who possesses even modest muscular fitness, says Schoenfeld. More importantly, it is not a well-designed routine for anyone who wants to maximize specific fitness goals such as burning fat, building muscle, or increasing strength. The funny part? The science used to “support” the claims is the same science that proves the claims are inaccurate.
While I wish the promises were true, changing your body will still require more than 7 minutes per day.
READ MORE:
How to Build the Perfect Bodyweight Workout
The Tension Weightlifting Technique: How to Make Every Exercise More Effective
The post The Truth About the 7-Minute Workout appeared first on Born Fitness.
from Born Fitness https://www.bornfitness.com/the-truth-about-the-7-minute-workout/
via Holistic Clients
Family Friday (vol. 58): From Summer to Winter
I was fortunate enough to attend the 100th annual Food and Nutrition Conference and Expo in Chicago last week. It was awesome to see old RD friends from undergrad, learn lots of new stuff, and hangout with my parents in my childhood home, sans children. We do a good job of clearing of our schedules of everything but visitors in the summer months and these past few weeks have been nothing but B-A-N-A-N-A-S. Work has been crazy, the kids have been crazy (fall birthdays!), the travel has been crazy (I mean, pitty those that have to go to Scottsdale for their bestie’s bachelorette party!). I feel like I haven’t been home and I feel like my eating and exercise are all out of whack…in a really bad way.
Of course I’m now sick, so then there’s that. I have this really unsexy, raspy voice. Hawt.
Fortunately, we have no other plans this weekend other than to assemble Shea’s BIG GIRL bed, Trick or Treat, have a date night in, and take Shea to her first PRINCESS BALLERINA class. Oh, my soul. Please send up prayers for the 3-year-old who wants to be Elsa. Do I admit that I’ve watched numerous YouTube videos on how to recreate Elsa’s braid? Uh huh. We’ll see about that.
In finally sitting down to blabber on about life, I also realized I never shared our most recent family pictures and the girls’ 1 year and 3 year pictures. On the beach. Just a few weeks ago. When it was WARM. Sigh. It could snow tomorrow…what is up? Other than it’s almost November. In Michigan. Minor details, people. I almost forgot how incredible leggings were! And my new black chunky heel booties? SO CUTE.
We got a Trader Joe’s! It’s 45 minutes away, BUT…we got a Trader Joe’s! (Kind of, anyway. I agree.)
Shea is absolutely hilarious. I need to do a better job of writing everything down. As we “napped” together the other day, I closed my eyes only to have her rubbing my face. I opened my eyes. She promptly says, “You don’t need to wake-up, mama. I’m just petting you.” Well okay then. Pet on.
Piper is still refusing to make a habit of sleeping through the night. FOR THE LOVE! She’s going on 14 months. But if I haven’t died of exhaustion yet, it’s probably unlikely to happen now. I mean, she does sleep through the night often…just not often enough. Plus she does other awesome things like nap for 3 1/2 hours in the afternoon…and this mama who works from home on Fridays GREATLY appreciates that little trick of hers. She is also obsessed with food and eats basically everything I throw at her. The 3-year-old? Notsomuch. But she does have a very diverse carbohydrate palate and loves fish, so I’ll count my blessings as far as that goes.
Piper LOVES to say “uh oh” and “nigh nigh” (night, night). When she blows a kiss, you’ll met into a mushy puddle of adoration. She gets almost as excited about nap and bedtime as she does meal time. My kind of woman, what can I say? The apple doesn’t fall far from the tree with that little blondie. Speaking of…how cute is that crazy blonde hair? She’s also Mark’s clone, right?
I’m still doing my Shelly Dose workouts on YouTube. I still love/hate her soooo much. If I can walk properly tomorrow, I may just let her beat me up again this week.
It’s crazy to even think how close the holidays are. There, I said it. I’m thinking about all things gifts, baking, and am already lusting after Paula Deen’s homemade cinnamon rolls on Christmas morning. Heaven on earth, I tell you! That said, I do plan to scale back the baking. Pinterest and I will just need to take a little hiatus because I seem to add things very readily to keep the balance of cookies, candy, chocolate, toffee, and frosting just right. 
Oh, and peanut clusters and fudge, of course. Sigh.
I’m thinking about writing a E-BOOK? Nothing crazy (think short pdf), but some ideas I have floating around include 30-minute meals, nutrition for kids, and diabetes sample menus. Any thoughts on this? Would you read it? What topics entice you?
That’s all the randomness I’ve got for today – Happy Friday and have a super weekend!
Be well,
from Prevention RD http://preventionrd.com/2017/10/family-friday-vol-58-from-summer-to-winter/
via Heart Based Marketing
The Best Water Filter For Home Use (Pitcher, Charcoal, Under-Counter)
A high-quality water filter is an important element of a healthy home and one of the easiest switches to make for a healthier life! There are now great water filters available for any home type. From countertop units that work great in apartments to full under-counter and whole-house filters, you can find a great filter...
Continue Reading...The Best Water Filter For Home Use (Pitcher, Charcoal, Under-Counter)
from Blog – Wellness Mama® https://wellnessmama.com/8079/water-filter-options/
via SEO Derby