Thursday, August 29, 2019

The Friday 5

Hi, friends! Happy Friday and Labor Day weekend to you!

And just like that the summer is over. I’m truly sad to the core because summer is my favorite season of the year, BUT I’m excited to get back into a routine again. I always thought I was someone who enjoyed not having a schedule, but I actually kind of like the routine of the school year. Anyone else?

I know Mal is more than ready to get back to a routine. He’s SUCH a creature of habit and thrives on a schedule. I make fun of him because he’s literally eaten the exact same breakfast (eggs with toast, a Greek yogurt, and iced coffee) before school for 13 years now, but it works for him! 🙂 And, of course, we’re excited for Quinn to start Kindergarten next week. I can’t believe our sweet boy is already off to school! Oh, my Mumma heart…

I also wanted to tell you guys about an awesome local event called the Ride for Kids, which benefits Rodman for Kids, an umbrella  charity raising funds for youth-focused social-service organizations that support at-risk children in Massachusetts. Rodman for Kids and its affiliated charities fundraise year-round, culminating with the Ride for Kids event, a 25 and 50-mile noncompetitive cycling tour, each fall. Their mission is to have every kid in our community live as we would want our own kids to live.

Affiliated Charities raise funds through corporate sponsorship, foundations, individual donors and ridership. The expenses associated with the Ride for Kids are about 2% of the total revenue, and they are all underwritten by Rodman Ford. When you donate to the Ride for Kids, 100% of your donation will directly benefit at-risk kids! It’s the #1 single-day athletic fundraiser in the nation supporting at-risk kids.

Riders have the option of the 25 mile route or the 50 mile route and can ride as an individual or as a team! Each rider must raise a minimum of $1,500. They could also register as a “virtual rider” (some examples are taking X number of spin classes leading up to the ride, walking X number of steps each day, doing 50 push-ups a day, etc. – anything goes really!) They just ask that virtual riders raise a minimum of $500. Here are more details about the ride: 2018 Ride video! If you’re local and looking for a fun fitness challenge this fall, I hope you decide to check out the Ride for Kids!

Rodman Ride for Kids riders ready to start

Teeccino Vanilla Nut Herbal Coffee – A reader actually told me about Teeccino… loving it… drinking it instead of my morning iced coffee somedays. I love the vanilla nut flavor! Definitely a great option if you’re trying to cut back on caffeine and/or coffee. Tip: The grinds taste so much better than the tea bags – much stronger and more flavor. Just brew the grinds like you would coffee in your coffee pot, but just use fewer grinds.

Vanilla Nut Teechino chicory tea

Organic Ashwagandha Root Powder – Funny story about ashwagandha… I actually tried it a few months ago and had great results with it. I definitely felt more relaxed, felt more energized, and just happier over all. I ran out and then never bought more. I kind of forgot about it until chatting with a bartender at The Lodge at Spruce Peak. He mentioned how much he liked ashwagandha for the same reasons I mentioned, so I decided to order it again. (Plus, I was starting to having crazy anxiety again!) As soon as I started taking it again (I add it to my morning Teeccino), I felt better. I didn’t realize how much affect it had on me! Ashwagandha is definitely here to stay this time! I like this particular brand because it’s organic, not crazy expensive, and easily absorbable in powder form.

Feel Good Ashwagandha Root Powder

Quinn microwave popcorn – We lovvvveee Quinn microwave popcorn right now. It’s organic, non-GMO, not made with any funny ingredients, and sooo delicious! Quinn and I especially love the cheddar, but the butter, rosemary + Parmesan, and maple kettlecorn are all seriously delicious! We love snacking on Quinn popcorn for our movie nights!

4. AMEX high-yield savings account – It’s free to open an account, and it’s definitely one of the highest yields (1.9%) I’ve seen for online baking. If your savings account is just sitting there doing nothing, consider moving it over to AMEX. It’s so easy!

5. Fullstar Cutter-Veggie Spiralizer + Vegetable Pro-Food Chopper and Dicer – I know I’ve mentioned this handy-dandy tool in the past, but it truly deserves another mention. Plus, I honestly didn’t think I needed yet another kitchen gadget, but my friend convinced me I needed this chopper. And honestly, it’s been the best $20 I’ve spent in a while. It is a game-changer for meal prep, cutting the time it takes to cut veggies by more than half! You can see it in action in this video.

Flashback Friday

Sales of the Week

 

P.S. If you’re ready to get your diet on track after a fun summer, check out my FREE 5-day macro bootcamp. It’ll teach you the ins and outs of macros to get you started! If you’re interested in working with a coach 1-on-1, our next group of Master Your Macros starts on Monday, September 9th. Registration is now open!

 

This post contains some affiliate links, which means I will earn a small commission from the company if you decide to purchase the product linked to. This compensation helps with expenses to keep CNC up and running. Thank you for your support!

 

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22 Keto Air Fryer Recipes

A special thanks to Courtney Hamilton at Paleohacks.com for today’s keto recipe roundup.

Cook up keto-friendly meat, veggies, chips, and fries in a snap with the air fryer!

The air fryer works similar to a convection oven, and it’s becoming every bit as ubiquitous as the crock pot. It’s a must-have kitchen appliance for when you want to save time while making healthier meals—which you’ll definitely want when you’re on the keto diet.

One of the best parts of using an air fryer is the ability to make deliciously crispy recipes like onion rings or fish sticks—but without any grease.

If you’re new to keto or the air fryer (or both), these 22 recipes for appetizers, sides, healthy snacks, and mains are a great way to get started! Serve it alongside a slice of keto bread, and you’ve got yourself a great fat-burning meal!

1. Air Fryer Keto Onion Rings

These perfectly crispy fried onion rings taste like they came from your favorite restaurant, but without the gluten and grease. Serve it with Paleo mayo for a winning app.

Air Fryer Keto Onion Rings | Wholesome Yum

 

2. Crispy Air Fryer Fish Sticks

Whether you’re cooking for kids or yourself, these golden crispy fish sticks will satisfy every time.

Crispy Air Fryer Fish Sticks | All Day I Dream About Food

3. Keto Air Fryer Meatloaf Sliders

Jazz up Grandma’s meatloaf recipe by making them into sliders. Comfort food meets convenience in this main dish meal that will become a regular in your weekly rotation.

Keto Air Fryer Meatloaf Sliders | A Girl Worth Saving

4. Air Fryer Green Beans with Bacon

Bacon adds a delectable salty and savory flavor to the green beans. It’ll convert even the harshest vegetable hater!

Air Fryer Green Beans with Bacon | Two Sleevers

5. Air Fryer Keto Low-Carb Fried Chicken

Low-carb and grain-free fried chicken? Yes, it’s possible! Serve it with your favorite keto side dish and you’re good to go.

Air Fryer Keto Low-Carb Fried Chicken | Wholesome Yum

6. Air Fryer Salmon Patties

“Fry” up these golden patties and serve them with your favorite veggie chips and avocado for a yummy keto lunch.

Air Fryer Salmon Patties | Berry & Maple

7. Air Fryer Keto Popcorn Chicken

Kids and adults alike will love snacking on these grain-free, crispy bites.

Air Fryer Keto Popcorn Chicken | What Great Grandma Ate

8. Easy Baked Zucchini Chips

Kale chips get lots of attention, but you won’t look back when you try these crispy keto zucchini chips.

Easy Baked Zucchini Chips | Sweet C’s

9. Air Fryer Chicken Breast

You don’t have to worry about dried-out chicken here. This crispy, juicy bird rivals even the Instant Pot® cook quality.

Air Fryer Chicken Breast | Love Food Not Cooking

10. Air Fryer Brussels Sprouts

You don’t need any cooking skills to get these Brussels sprouts perfectly crisp. They’re a great veggie for when you’re craving a hearty dose of nutrients.

Air Fryer Brussels Sprouts | Sustainable Cooks

11. Easy Air Fryer Roasted Broccoli

Speaking of perfectly cooked veggies, this air fryer broccoli is a delicious way to up your veggie intake on a keto diet. You’ll like them even if you aren’t watching your carbs!

Easy Air Fryer Roasted Broccoli | Stay Snatched

12. Crispy Avocado Fries

There’s more to the avocado than guacamole, as proven by these tasty avocado fries. Serve as an appetizer, a snack, or a side dish!

Crispy Avocado Fries | Broke Foodies

13. Keto Air Fryer Shrimp Scampi

You don’t have to hit up a seafood restaurant to get perfectly cooked shrimp scampi. These golden brown shrimp pair nicely with keto onion rings or avocado fries!

Keto Air Fryer Shrimp Scampi | Two Sleevers

14. Air Fryer Bacon Wrapped Asparagus

The classic Paleo and keto dish gets an air fryer makeover. You can prep them in just five minutes, and they’re on the table in less than 30 minutes.

Air Fryer Bacon Wrapped Asparagus | Monday Is Meatloaf

15. Easy Keto Low-Carb Vegetarian Air Fryer Cauliflower Buffalo Wings

You won’t have trouble boosting your veggie intake with these spicy cauliflower Buffalo bites.

Easy Keto Low-Carb Vegetarian Air Fryer Cauliflower Buffalo Wings | Stay Snatched

16. Air Fryer Steak Bites and Mushrooms

Bust out the air fryer for your next steak night! This recipe cooks juicy mushrooms together with steak bites for an easy meal you’ll come back to time and again.

Air Fryer Steak Bites and Mushrooms | Best Recipe Box

17. Air Fryer Chicken Wings

Whether you want to serve them as a snack, appetizer, or main dish, these chicken wings are crispy, juicy, and finger-licking good.

Air Fryer Chicken Wings | Keto Adapted

18. Air Fryer Garlic Lime Shrimp Kebabs

You don’t need a grill to make kebabs! Coat shrimp with fresh lime for a zesty, savory dish that will definitely wow dinner guests.

Air Fryer Garlic Lime Shrimp Kebabs | Berry & Maple

19. Air Fryer Salmon and Asparagus

Yes, you can make a lighter meal in the air fryer! You’ll save time and dishes when you whip up this easy keto meal that preps and cooks in under 15 minutes.

Air Fryer Salmon and Asparagus | Eat the Gains

20. Air Fryer Kale Chips

Cook a big batch of these keto kale chips and munch on them all week!

Air Fryer Kale Chips | Berry & Maple

21. The Best Air Fryer Whole Chicken

Better than rotisserie and easier than the oven, this whole chicken is great for special occasions. Try small turkeys, too!

The Best Air Fryer Whole Chicken | Recipe Diaries

22. Air Fryer Roasted Asparagus

Season your asparagus however you like, then cook it to perfection in the air fryer.

Air Fryer Roasted Asparagus | Berry & Maple

Thanks again to Courtney Hamilton from Paleohacks.com. Interested in seeing a certain recipe or roundup of a certain category—Primal or Primal-keto? Let us know below!

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Weight Change: Density + Volume

How To Gain Weight

I was talking with a friend about weight change the other day. We were actually discussing ways to gain weight. When you need to gain weight, you can add some extra snacks, but you can only eat so much volume. Your stomach can’t expand beyond a certain point, and you certainly don’t want to walk around uncomfortably stuffed all the time. So what do you do? You increase the energy (a.k.a. calorie) density of your foods. You eat more trail mix or nut butters or smoothies packed with foods higher in calories and lower in water. Rather than watermelon you want to eat dried fruit dehydrated of water but dense in nutrients and calories. Makes perfect sense right?

But what about weight loss?

If the weight gain plan seems so simple, why does the weight loss plan seem so much more complicated? Just like our stomachs can only get so big, they also can’t go empty. We can’t go from eating a usual volume of food to not eating at all. Walking around with a grumbling stomach would also be very uncomfortable and would devoid us of critical nutrients. Thus, instead of focusing on changing the volume of foods you eat, focus on changing the density. Choose foods (like watermelon) that DO have a lot of water and are less dense than those mentioned above. That doesn’t mean you can’t eat protein smoothies and peanut butter, obviously, but you do need to be more mindful of volume – or portion size – when you eat something dense.

Volumetrics

This isn’t a new concept. Barbara Rolls, PhD coined the concept of Volumetrics years ago. Her books teach you how to make choices based on energy and nutrient density. (Read a good overview here.) Volumetrics doesn’t mean eating pounds of celery or whole bags of fat-free popcorn, but it means choosing foods that are high in water and lower in fat (aka calorie density). When you make that swap, you can eat a similar volume and slowly, almost without noticing, lose weight.

There Are Many Factors That Lead To Satiety

  • How hungry you were before the meal
  • What you drink before and during your meal
  • If you sat down at a table and ate mindfully or quickly ate your meal in a parking lot
  • How your brain interpreted the sight, smell, texture, and flavor of the meal

The list goes on. The energy density of your meal is not the only factor that determines if you feel satisfied when it’s over. But if you look at the big picture, meals with high density and high volume consumed over and over will be more likely to lead to weight gain. And meals with lower density and high volume will be satisfying and more likely to lead to weight maintenance or loss.

The Balance Of Density and Volume Often Comes Naturally

Don’t overthink it. If you have a huge breakfast buffet, you’re probably going to reach for a lighter lunch without thinking about it. Seasonal eating is also a reflection of this – most of us crave water-based fresh produce in the summer and richer comfort foods in the winter. We make lots of choices all day long about what to eat. Should I have this or that? What am I craving? What sounds good? What needs eating? What is the quickest? Most of us have the freedom and privilege of choice on what to eat every time hunger calls. The sum of these little choices is what changes our weight up and down.

We are the product of the thousands of choices we make all day, every day.

What have you found in you own life experiments? How do you feel when you eat dense foods verses watery foods? Does anything surprise you?

Other Nutrition Posts You Might Enjoy:

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Healthy French Toast Recipe

This healthy french toast recipe is the perfect replacement for any basic, regular french toast recipe.

Is French toast really French? Does anyone know? I mean, if the French invented this, I think I… Read more →



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