Tricks for Treat Cravings

We all know that there are times when we just need to have a treat, when the cravings are so strong that we could eat a whole cake. This week my sweet tooth was relentless and with Halloween around the corner, I got to thinking about treats. How can we deal with irresistible cravings?

First, wait 15-20 minutes before you indulge in your craving, it might pass. Try distracting yourself in a positive way; go for a walk, check something off the to-do list, do a short workout or yoga video on youtube, or call a friend for a chat. 

If you are still set on a treat here are a few tips:

1. Try a piece of fruit with nut butter, apple slices with almond butter is my favourite. The added fat turns it into more of a treat.  
2. Reach for dark chocolate (70%+) instead of milk chocolate bars which have added sugary ingredients. When you are choosing dark chocolate, check the ingredients, sugar should NOT be the first on the list. I love Nestle Noir Intense. Have a few squares (not the whole thing)
3. Make your own treats. This reduces the amount of preservatives and unclean ingredients you are taking into your body. My favourite treats right now are Primal Coconut Macaroons:      

Thank you for the recipe allison eats!

• pre-heat your oven at 350 degrees ferinheight.  
• in a bowl whisk 2 large egg whites and 1/4 cup of natural honey
• add 1/4 teaspoon of natural vanilla extract and 2 1/2 cups of unsweetened shredded coconut 
• mix until combined
• make tablespoon size balls and place on cookie sheet
• bake in oven for 15-20 minutes rotating half way and let cool   
• melt 4-6 squares of dark chocolate in a microwave safe bowl, dip macaroons and let cool 

I brought these for Thanksgiving tea and they were a huge hit. Happy Thanksgiving Everyone!

If you have any healthy craving-killing treats we'd love to hear about them!  

No Newlywed 10! Tips for Clean Eating

Clean eating is an important component of maintaining a healthy lifestyle. Eat LOTS of vegetables, fruit, healthy fats and proteins. Avoid pre-packaged foods, refined sugars and refined grains. In general, try to eat food that is as close to it's natural form as possible. 

Often, this is easier said than done! With busy schedules finding the time to prepare clean meals can be a challenge. We're struggling with Andrew (our main chef) back at school!

Our solution? Make lots of food Sunday night. Package it all up in serving size containers so we can just grab-and-go throughout the week. Here's a sample of an Ebbers' Sunday night cooking session.

In the Oven: 

Spaghetti Squash and Pork Chops or which ever meat is on sale at our butcher.

On the stove:

Quinoa and Meat Sauce with as many vegetables as possible, using old vegetables and grating the ones we know are good for us but don't like - even broccoli stems! 

Cleaned, chopped and ready to use:

Herb Salad Mix, Baby Carrots, Grapes, Melon, Nuts, Broccoli and Cauliflower.

With this prepared, we can throw together:

• Spaghetti squash pasta
• Salads (I like to add quinoa and salsa to my salads)
• Quinoa stir fry
• Pork chops with steamed broccoli and cauliflower
• Meat sauce with veggies on the side
• Fruit, vegetables, and nuts for snacks

Remember changing eating habits doesn't happen overnight. The more clean food you eat the less "other" food you eat. Praise yourself and your partner for successes and let go of your slip ups :)

NO Newlywed 10: Tip #2

Work out together. Work harder. Challenge one another.

Andrew and I have been training separately for the Super Spartan Race. I created a plan and some kick-ass work outs to get my body prepared for the race (check out My Favourite below). I was really pushing myself to my edge, my limits, my body’s capacity – well that’s what I thought until I invited Andrew to join me one evening.

The work out that we did that night (My Favourite) was generally taking me 1 hour and 10 minutes to complete. When I did it chasing Andrew’s long legs and explosive movements it took 53 minutes! Partner rivalry is a fun and easy way to push through your limits and reach new goals! Add a post work out meal and you’ve fit in a date night too ;)

My Favourite: Training for the Super Spartan

Measure 800m from your home base (use google maps), you want to find somewhere that you can perform lunges, push-ups, squats, pull ups and burpees (a park is ideal).

The Work Out:

Round 1

Run to your 800m mark - do 20 lunges (10 on each leg) - run back to your home base (option: if your home base is home and you have access to stairs run up and down them once) 

Round 2

Run to your 800m mark - do 20 lunges and 20 push-ups - run back to your home base  (option: stairs)

Round 3

Run to your 800m mark - do 20 lunges, 20 push-ups and 20 squats- run back to your home base (option: stairs)

Round 4

Run to your 800m mark - do 20 lunges, 20 push-ups, 20 squats and 20 pull ups - run back to your home base (option: stairs)

Round 5

Run to your 800m mark - do 20 lunges, 20 push-ups, 20 squats, 20 pull ups and 10 burpees - run back to your home base (option: stairs)

Walk to cool down and then stretch.

Congratulations you just completed a 5 mile run (8km), 100 lunges, 80 push-ups, 60 squats, 40 pull ups and 10 burpees!

To build on this add more rounds and more exercises – I’m going to work my way up to 8 rounds/miles! 

Photo Courtesy of: amy leigh PHOTOGRAPHY

Snacks

Tonight I am making food.  I started with bringing together some items from the bulk section of superstore.  Cranberry trail mix, unsalted mixed nuts with no peanuts, and mango slices.  I threw those into sandwich bags with some beef jerky. 

Now I have ten convenient snack packs.  They are balanced @ 40% calories (roughly) from fat, 25% from protein and the remaining 35% from carbs.  It makes for a fantastic addition to the day.  I took the idea from Steve's Originals.  I am waiting for my next order and I became a little eager.

Check it out!

Todays workout

Today I did Grace.  A fast workout consisting of 30 Clean and Jerks.  It is one of my favourite workouts, but today I was not feeling it.  I felt slow and awkward.  I had a 3:11 for time when I finished it, which is okay, but nowhere near my time of 2:43.

My form was terrible and I felt weak.  I know I mentioned that already but it was a poor workout for me.  I think I just wanted to get home with my lady.  She just returned from her stag and will be busy with wedding stuff all week.  We get married on Saturday!  So scary and exciting at the same time.

I have lost five pounds since the summer has begun, and I feel pretty good about my physique.  All I need is a haircut and I will look great for the wedding.

Eating too many snacks

I love snacks.

Particularly candy.

When I am at school, I rarely eat anything but paleo foods.  Veggies, meat and fats are the staples of my life.  Yet, when I return to work...I love nothing more than to snack on a few LiveWires or wine gums, or whatever else is sitting there.

Today, though.  I made a resolve and kept to it, one minute at a time.  More real food at work, so there will be less snacking on fake food.

I just read a great article by Nell Stephenson one her blog the Paleoista that talked about snacking.  I think I need to take her advice and focus more.  Check it out here.

Quite a cool site.  Fun to read.

Working Hard

Kelly and I have been trying hard to keep up to date on our pre-marriage fitness goals.  Life is getting in the way, though.  Our wedding is on June 9th, which is only a few weeks away.  I am currently under-employed and need to get some more work.

On a positive note, the lack of employment means I can hit Crossfit Renegade a few more times this week.  I will be shadowing Jamie and Mary-Ellen this evening and am looking forward to the workout today.  Skinning the cat is one of my favourite movements.

Kelly has missed the gym, but has enjoyed the few days of relaxation.  She is looking forward to getting back into it in a couple of days.  She would like to try a new Crossfit gym that is closer to our home.  Crossfit Pacific.

Recommended eating strategy of the week:
Eat when hungry.  Eat small amounts of food, wait then eat more if you need.  You will become full faster this way.  Rich Froning only eats as he needs.  He is ripped.

Post #1

Kelly and I are getting married on June 9th 2012.

We are both into fitness. We both do Crossfit and she does yoga (the plan is for me to join in on that part). We both eat by the Paleo Template and are excited for our new life together. We are not rich, so our plans is to be simple and honest the whole way through.

Anyway, we wanted to share this with people so we can grow our community of like-minded individuals.

-Andrew