I love Mondays.

Today I will.. choose to love my life. Focus on the blessings & the beauty of it, while expelling all anxieties, worries & tension. Today is my day & I choose to make the best of it.

Do These Chemicals Make Me Look Fat? Obesogens: what they are and why you should care!

You feel like you're at the end of the road. You've tried every diet. You've counted as many calories as you can stand. Let's not even delve into the stories of those days when you acted like you were experiencing perpetual PMS because you were skipping meals. Don't succumb to the idea that you are forever stuck rocking that muffin top.

Yes. Diet is a huge component of achieving a healthy weight, but have you ever wondered if you were missing a part of the puzzle? & I'm not talking exercise. (That comes tomorrow.) ;)

Let's talk toxins, y'all.

Numerous studies have shown that there is a direct link between the increased usage of chemicals in the U.S. and the increase in obesity in adults. A landmark 2002 study, from the Journal of Alternative & Complementary Medicine, found just that. Increased industrial chemicals in our environments are in parallel with the ever present obesity epidemic.

So what do you call these nasty obesity contributing chemicals? Obesogens. Clever name, huh?

Obesogens act as endocrine disruptors. Basically meaning, they are chemicals that mimic hormones & mess up the physiologic function of these particular hormones,  reprogramming your metabolism & causing it to build and store fat.

Ain't nobody got time for that.

So what falls under the category of being an obesogen?

• Pesticides
• Preservatives in food & cosmetics- think BHA (butylated hydroxyanisole) & BHT (butylated hydroxytoluene)
• Parabens
• HRT- Hormone Replacement Therapy
• Birth control pills
• BPA- Bisphenol A
• Phthalates- a plastic softener found in many brands of nail polish, shampoo & soap

These are toxins that you are exposed to on a daily basis, so it may not matter how many hours you have racked up at the gym or how diligently you have been watching your diet, you may never achieve the health goals you are seeking because these dang obesogens are getting stored in your fatty tissues! So when you finally make some progress and do lose some weight, these chemicals that have built up in your fat cells are released into the bloodstream, reeking havoc on your thyroid. They cause a decreased metabolism, possibly accompanied by fatigue, nervousness, depression, insomnia, damage to the reproductive system & possibly cancer!

This decrease in metabolic activity causes the body to hoard calories instead of burning them off, making your desired slim down even more difficult to achieve. But don't throw in the towel! Reducing your exposure to these nasty toxins is easy if you're willing to make a few little changes.

Baby steps, people.

1. Buy organic fruits & veggies! Conventional fruits & vegetables are sprayed with all sorts of pesticides & insecticides to get them looking nice, plump & able to travel 1,500 miles to local grocery stores.. According to the Environmental Working Group (EWG), you could cut your pesticide exposure by a whopping 80% if you avoid the most contaminated produce options in favor of eating the cleanest options. Read up on the Dirty Dozen & Clean Fifteen here.
2. Choose glass instead of plastic for food storage.  BPA is a lining that is often found covering plastics, the inside of canned soups & sauces (Except Eden Organics! Yummm.), etc. Items like reusable containers & Tupperware are also lined with harmful softening agents called phthalates. These obesogens can leach from plastics into your food & eventually wreak havoc on the body. Phthalates can also be found in items such as raincoats, vinyl flooring, backpacks & PVC shower curtains.
3. Reach for toxic-free cleaning & personal care products. This one is a doozy. Toxic-free makeup can cost a bit more than your typical department store buys. You can check out how your cleaning products stack up here & how your makeup products rank here.
4. Step away from the high-fructose corn syrup (HFCS). Try to cut back on your sugar intake all together & when you do use sugar go for more natural options like pure maple syrup, medjool dates, sucanat, coconut sugar, palm sugar or evaporated can juice crystals. HFCS has been linked to increased abdominal fat storage and triglycerides. Do yourself a favor and toss the stuff for good!
5. Say no to fragrance. Items listed as containing "fragrance" are basically telling you that they are loaded with synthetic chemicals, of which can be hidden & undisclosed under the name fragrance. Don't let them fool you, choose fragrance options that are derived from essential oils or go for unscented household/beauty products. My current favorite is

Now, you don't have to go crazy trying to eliminate all of these things at once. Maybe decide to cut out a couple small things or even just one of the toxins you know you've let creep into your daily life. But don't wait.

What is one toxin you will commit to eliminating this week/month? I'd love to hear your thoughts, successes, trials, whatever! Good luck, sweet potatoes! ;)

Spicy Mexican Bean Burgers

I'm a huge fan of veggie burgers. 

Or as The Donald would say,
Uuuuuge.

They are so versatile, filling & packed full of nutrient dense whole foods. They leave you satiated and satisfied without a single ounce of guilt, & they are so simple. You can add pretty much any combo of veggies to mashed up beans, a little flour or oats & some spices to come up with delicious homemade burger.

Plus they are a buttload cheaper than the veggie burgers you can buy at the supermarket. And you can double the batch and freeze the burgers so you always have a quick, healthy option for when you are short & looking for a quick fix.

Spicy Veggie Burgers {6 large patties}

• 1 can Eden Organic black beans
• 1 medium carrot, grated or chopped
• 1/4-1/2 onion, finely chopped
• 2 cooked medium to large sweet potatoes, about the size of a fist or a little larger
• 1 cup sweetcorn, I used Trader Joe's frozen super sweetcorn
• 2 tsp of your favorite spices. I used a mix of cumin, coriander and chilli.
• Salt and pepper to taste
• Approx. 1/3 oats, more or less in order to achieve a consistency allowing you to form patties

Preheat oven to 375-400 degrees. My oven seems to cook things slower than normal, so I cranked it up to 400.

Chop up your taters into small cubes and cook until tender, or if you are short on time (or just starving) you can nuke them in the microwave until tender. 

While the potaties cook, you can prep the rest of your ingredients (minus the oats!). Add together the remaining ingredients in a large bowl and roughly mash them together. 

Add in your cooked potatoes and mash the mixture until lumpy.

Add in as much or little oats needed to get the batter to a consistency that will allow you to form it into patties. It took me approximately 1/4-1/3 cup of oats.

Using your hands divide the mixture into 6 even sections and flatten them into burger shaped patties with your hands.

I would suggest baking the patties, but if you are strapped for time then cooking them in a skillet with a little oil works good too. I find that the patties turn out more firm/stick together better when baked over pan frying. Place patties onto a baking sheet lined with parchment paper. Bake for approximately 20-30 minutes. Flipping them over at 15 minutes.

You'll know they are done when they have a light golden brown coating on the outside of the burger.

You can eat them on a bun with whatever fixin' you want, on top of a salad (a la my lunch today), or plain like me. I found the hummus to be the perfect slightly spicy compliment to the patty. But I don't think you could really go wrong with your condiment choices. This burger shines. :)

& would you check out those nutrition stats?! =)

I paired my burger with some garlicky greens & mushrooms. Just a couple mushrooms sliced and cooked with a clove of garlic, a little pepper & a splash of liquid aminos. Adding in loads of spinach halfway thru cooking the mushrooms. Saute until greens are wilted & you're ready to dig in!

I love Mondays.

In honor of Dr. Seuss' birthday this past weekend.

 

 

 

 

 

 

Chocolate Peanut Buttah Granola

If Alex had his choice, he would probably live off of granola & waffles for breakfast. If he can't have waffles, he wants a big bowl of PB Chocolatey goodness to fill him up for the morning. While my favorite homemade granola recipe is my Mama's Homemade Granola, this salty sweet recipe holds a place in my heart. I mean, any recipe that has peanut butter in the name probably has a place in my heart, but this one is pretty dang good!

Chocolate Peanut Buttah Granola

• 3 cups rolled oats
• 3 cups puffed brown rice cereal
• 1/2 cup unsweetened applesauce
• 3/4 cup crunchy organic peanut butter
• 2 Tbsp coconut oil, melted
• 1/4 cup coconut sugar
• 1/4 cup pure maple syrup (or brown rice syrup, honey, etc.)
• 1 tsp pure vanilla extract
• 1/2 tsp salt
• Optional: unsalted raw or dry-roasted peanuts & chocolate chips

Nutritional Info: (per 3/4 cup serving without nuts/chocolate) 361 calories, 5.1 grams fiber, 10.5 grams protein, 43.6 grams carbs, 14.4 grams sugar, 263 milligrams sodium

Preheat oven to 325 degrees. Combine oats and cereal together in a large bowl, set aside.

In a smaller bowl, whisk together applesauce, peanut butter, melted oil, sugar, syrup, vanilla & salt. Once fully incorporated together, add the wet ingredients with the dry ingredients and mix until evenly coated.

Spread out the granola evenly on 2 large rimmed baking sheets. Pop in the oven for 15 minutes. Remove and stir to prevent burning and insure even cooking. Mix in peanuts and place back in the oven for 10-15 more minutes. You'll know your granola is ready when the top pieces are light golden brown and slightly crisp.

Remove from the oven and pour in a large bowl. Top with as much (or little, or no) chocolate chips as you want! Mix the chocolate chips into the granola and let sit for a few minutes. Once the chips are melted you can mix it up even more to incorporate the chocolate onto more pieces or let it cook and have bigger chocolatey chunks.

Let cool & get to munching! ;)

I love Mondays

 

Today I will..
Trust the process, stay driven & make a conscious effort toward pursing the things I love.

Homemade Doggie Treats

I was back home with the family this past weekend, enjoying a big bowl of homemade popcorn while watching The Bourne Ultimatum. I look to my right and laying next to me on the couch was my sweet Bella, looking up at me with the saddest, yet adorable eyes begging for a piece of my popcorn..

I mean seriously, how cute is this face?!

Well, I woke up the next morning still feeling guilty..

Enter in: Peanut Butter Flax Doggie Treats.

 

Homemade Doggie Treats

1/4 cup peanut butter
1 cup water
1-1/2 tablespoons coconut oil, melted
1/4 cup flax seeds
1-1/4 cups rolled oats
1-3/4 cup brown rice flour
      (or any gluten free flour's you have on hand! This last time I used a combo of 3 flours, I don't think your pup will mind) ;)

Preheat oven to 300 degrees. In a small microwavable bowl, mix together peanut butter and water. Microwave for 1 minute. Add melted coconut oil and stir to combine.

In a separate bowl, combine your oats, flour(s) & flax seeds. Add wet mixture and mix until well combined.

On a large piece of plastic wrap, flatten out the dough into a 1/4 inch thick rectangle. Fold over plastic wrap to cover & pop the dough into the refrigerator for one hour.

Remove from plastic wrap and cut the dough into whatever shapes you want! Or if you want to get fancy like me, you can use cookie cutters.

Place the cutouts evenly on 2 baking sheets and pop in the oven for about an hour. The original recipe I based this off of said to put them in for an 1 hr & 45 min, but mine would have burnt to a crisp if I had left them in that long! So check them periodically and you can judge how long to bake them. They should feel firm but not browned. They firm up more once out of the oven.

Let them cool completely before sharing with your pup & you can store them in the fridge to make sure they last for a couple weeks.