Monday, December 31, 2018

1 Month of Do-Anywhere Workouts

Happy New Year! I can’t believe 2019 is here!

It’s that time of year again when we’re all inspired to get healthy and fit. But, of course, doing the same workout day after day gets old real quick, and it definitely won’t help you stick to your goals for the new year.

An easy way to get motivated? Try each of these workouts (3 per week) to keep you motivated all month long! And the best part is that you don’t need any equipment to do them. You can quite literally do them just about anywhere! Happy sweating, friends!

Week One

Week Two:

Week Three:

Week Four



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Primal Health Chef: Using Food For Health

Mom Life: Keeping Two Kids Happy

Being a mom of two is great when both kids are happy. It’s better than great, actually. When Mazen is home I am almost always wearing Birch in the Solly wrap – it’s the only way I can help or entertain Mazen with at least one hand. And Birch loves being worn.

Sometimes, despite best efforts, both boys are crying at once, and that really shoots my anxiety through the roof. This most often happens between dinner and bedtime. Or when we’re rushing out the door! It’s always a little easier when the parent-to-child ratio is 1:1.

Mazen has a few weeks (WEEKS!) off of school, and it’s keeping me on my toes. He is a total extravert and always wants a playmate.Luckily we have wonderful neighbor friends, but they aren’t always at home or available at all hours of the day. He’s not a big fan of quiet solo play. We also limit iPad time to one hour on the weekends, so that means I have to come up with lots of activities to do with Mazen when he is home from school. Since he is really into painting these days, we recently rolled out some paper and watercolors and spent an afternoon working on two masterpieces.

He is quite the artist! The first painting was of the character Jesse from Minecraft. (I think?!) M drew the sketch and instructed me on the correct colors to put where and we painted together.

The second painting was of a glittery Christmas tree! Note the giant globs of white glue : )

All the while, Birch was happy and then fell asleep in the Solly wrap.

While baby wearing is such a lifesaver, there are some things that are hard to do while baby wearing.

  • Loading / unloading the dishwasher (or anything that involves bending over)
  • Pumping
  • Exercise other than walking
  • Showering (a waterproof wrap would be pretty cool for a double shower!)
  • Cooking hot things on the stove
  • Eating soup or cereal or pretty much anything that might drip
  • Driving (impossible, haha)

Ya know, just a lot of the things one might want to do in a day! B wakes up after only 20-30 minutes if he’s put down, but in the wrap he will sleep for 1.5-2 hours. Once he is older and taking good naps in his crib, daily activities will get a little easier.

But for now, baby wearing is the solution for being able to keep both my boys happy and getting longer nap stretches.

Happy winter break to all you moms!

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Sunday, December 30, 2018

FREE 7-Day Sugar-Free Meal Plan

Happy New Year, friends!

If you fully enjoyed the holiday season (like I did), you might feel like you need a vacation from sugar. Oy. Sure, it was a fun few weeks, but now it’s time to get it together! If you’re looking for a bit of a reset, here’s a simple, delicious meal plan with zero added sugars!

This Sugar-Free Meal Plan is designed to help people kick their sugar habit without feeling deprived. It’s free from all added sugars, including natural sweeteners like maple syrup and honey.

The meals are packed with vegetables, legumes, and whole grains, making it the perfect 7-day detox for anyone new to sugar-free living.

Just sign up below to get your copy!

7-DAY SUGAR-FREE MEAL PLAN

P.S. This post might be of interest: How I Beat My Sugar Addiction.



from Carrots 'N' Cake http://bit.ly/2Rk1GHt

Clean Eating Ginger Ale Recipe

This clean eating ginger ale recipe is perfectly refreshing!

I never grew up being a big ginger ale fan. But there are times when ginger ale is called for.

Recently, Mini Chef ended up with a tummy… Read more →



from The Gracious Pantry http://bit.ly/2SqtdnS

Saturday, December 29, 2018

How to Calculate Your Macros in 5 Steps

First things first: What are macros? If you’re brand new to this macro thing, please read this guide for a breakdown of what they’re all about.

Calculating your personal macro goals can be done in a variety of ways – and everyone does it a little differently. This first calculation should be a starting point for you in your journey to figure out what ratio is best for you.

In the coming weeks, take note of how you FEEL with regard to energy levels, workouts, sleep, etc. Even a single week can provide you insight into what’s working and what’s not. From there, you can always make tweaks on your own or work with me to determine the right macro ratio for you.

Here’s a breakdown of how to calculate your own macro numbers:

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1.     Determine your maintenance calories (number of calories you need to maintain your bodyweight) by multiplying body weight (in pounds) by 14 (or 15 if you are very active and/or have a low body fat percentage).

2.     Set deficit (or surplus) calories: If your goal is fat loss, a good place to start is by subtracting 200-500 calories from step 1 above. (If you’re looking to gain weight, add calories to the number you received from step 1.) This number is mainly determined by your goals/how much weight you want to lose as well as your current body fat %.

3.     Set your protein goal: Multiply your bodyweight (pounds) by 0.8. This will give you your protein goal in grams per day.

4.     Set your fat goal: Multiply your bodyweight (pounds) by 0.4. This will give you your fat goal for the day.

5.     Set your carb goal: Divide your remaining calories by 4. This will give you your carb goal.

Example:

Body weight: 140 pounds

140 X 14 = 1960 calories to maintain

Fat loss = 1960 – 200 = 1760 calories

140 X 0.8 = 112g protein

140 X 0.4 = 56g fat

1760 – (112 X 4) – (56 X 9) = 808 (carb calories)

808/4 = 202g carbs

Macros: P 112 C 202 F 56

*There are 4 calories per gram of protein, 4 calories per gram of carbs, and 9 calories per gram of fat.

Please note: This macro calculation is for the masses. When we calculate macro goals for our clients, we incorporate personal goals, activity level, type of exercise, occupation, body type, and more. The results that you calculated, while not individual, are a great starting point for your macro tracking journey!

Once you’ve determined your macro goals, it’s time to enter them into a tracking app, such as MyFitnessPal. Read on for some quick tips and tricks to get your started!

Frequently Asked Questions

How do you adjust your macros on workout days versus rest days?

This really depends on the individual, their goals, and their workout (i.e. type, duration, intensity). It’s also trial and error, but, in general, not much changes. On your rest day, just eliminate your post-workout recovery drink (i.e. protein shake). If you don’t work out, you don’t need the extra calories, so your macros stay the same.

How do you adjust your macros if you’re breastfeeding? 

Once again, this depends on the individual mama (her body and baby’s needs), but as a general rule of thumb, our Registered Dietitian on staff recommends adding an additional 500 calories each day, which you then split according to your overall macro proportions since all of your macro needs increase when you’re breastfeeding.

How do you track alcohol?

Great question! I love using the WAG Alcohol Calculator to figure out the macros of my adult beverages. If you’re curious why alcohol macros are calculated differently, download this free guide: When Macros Get Boozy. It also includes some low-calorie cocktail recipes! 🙂

Should I add back the calories I burn during exercise?

If your goal is to lose body fat, then no you should not add them back in – unless you’re training for an endurance event (i.e. half marathon, marathon) and then working with one of our nutrition coaches will help you determine your calorie needs. Here’s why we don’t recommend adding back exercise calories. When you get your macro goals, the calculation has already taken your exercise level into account. We figure out how many calories you’re burning while you exercise and factor that into your macros. If your goal is to lose weight, we then make sure you’re in a deficit, so when you hit your macros, you actually hit your calories with the numbers that you would be at while working out. For example, you just burned 300 calories at the gym and your calorie goal is 2,000 for the day. If you add those calories back, you’re eating 2,300 calories, so now you’re at maintenance or even above maintenance, which will not help you get to your goal.

If you have any questions, please check out this CNC Macro Plan FAQs or feel free to reach out by leaving a comment on this post or sending me a message. I’m always more than willing to chat!

P.S. If you’d like your personalized macro goals calculated, our JUST THE MACROS PLAN is for you! If you’d like to work with a coach, our Master Your Macros Challenge starts on 1/7!



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Friday, December 28, 2018

Weekly Link Love—Edition 9

2018 Christmas Recap

At the beginning of the holiday season, a stranger told me that 4.5 years old is the BEST age for Christmas, and he was definitely right. I can’t even begin to explain just how much Quinn enjoyed the “Christmas holiday.” In fact, I’m still smiling just thinking about the wonderful memories we made together!

Above, Quinn is sprinkling reindeer food on our lawn before heading out for our Christmas Eve festivities.

Christmas Eve started at Funny Farm where we met Greg (Mal’s step-brother), Jen (his wife), and cousin Coraline to open presents and catch up.

Then, we were off to my Grammie’s house for her annual Christmas Eve party. Quinn was so excited to spend some quality time with cousin Matthew and Karli. The three of them were so cute together – they’re finally at the age when they can play together!

Quinn participated in his first Yankee Swap and scored a beautiful blanket for Mumma! 🙂

Grandma’s Christmas cookies!

Christmas morning started bright and early with stocking stuffers…

And COZMO!!! Quinn was PSYCHED about the mini robot that Santa gave him. It’s easily his favorite toy!

Other favorites: Remote control snake

PicassoTiles (set #2)

Mal’s favorite toy: Retro Mini Nintendo, which is actually really cool. It came with a zillion old school games!

My favorite gifts: This fuzzy sweatshirt from Quinn! (I wore it to the Harlem Globetrotters the other day.)

I also loved this Christmas pug shirt (below) and an overnight bag from Mal.

Christmas Day also included brunch with my family, Papi, and Lori!

And more presents!

And, finally, I’m sharing some photos of our Christmas decorations, so I can Google them and easily reference them for next year! 🙂

The end.

Question of the Day

What was the best part about your Christmas holiday?



from Carrots 'N' Cake http://bit.ly/2AtSVRB

Delicious, Crunchy, Caramelized Granola

If you are home for the holidays and are looking for an easy recipe to enjoy, this crunchy, caramelized granola will be your new go-to!

I promised you guys I’d share this recipe for the most delicious granola I’ve ever had. My neighbors brought me a tupperware of it the week Birch was born. I immediately asked for the recipe! My neighbor said it was from a magazine a decade ago and she’s been making it ever since. I made just a few changes to simplify the recipe and call it my own. It’s so easy you can make it with a sleeping baby on your shoulder!

I would not consider this granola “health food” because it does have a lot of sugar, but that is what contributes to the caramelized taste that makes it soooo good! But it’s made from real food and other nutritious ingredients so I consider it healthy nonetheless.

Like whole grain oats, pecans, and coconut flakes! I love these toasted ones by Dang, but you can use regular coconut too or sub in something else.

The sweetness comes from maple syrup and brown sugar. This granola mixture is very wet, which means every single oat has so much flavor and that big clumps form!

The directions couldn’t be easier – mix everything in a bowl and bake for 45 minutes.

You do need to stir it every 15 or so and allow to cool so that the clumps form.

Crunchy Caramelized Granola

The best granola with a caramelized brown sugar flavor, simple ingredients, and clumpy texture!

  • 3 cups Quaker Rolled Oats
  • 1.5 cups of dry mix-ins (pecans, walnuts, almonds, coconut chips, seeds)
  • 1/2 cup brown sugar
  • 1/2 cup maple
  • 1/2 cup canola oil
  • 1.5 teaspoon kosher salt
  • 1 tsp cinnamon
  • 1/2 tsp ginger
  • 1/2 cup dried fruit (raisins, apricots, dates, cranberries, etc)
  1. Preheat oven to 300 degrees.
  2. Grease a baking sheet or line with parchment paper.
  3. Combine oil, brown sugar, and maple syrup in a large bowl and stir well to combine.
  4. Add all dry ingredients, minus any dried fruit.
  5. Mix well to combine and spread onto baking sheet.
  6. Bake for 45 minutes, stirring every 15 minutes.
  7. Cool completely, allowing granola to clump.
  8. Add dried fruit and store in an air tight container.

Store in a container for a week or so.

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