As much as possible, we believe that fast food chains should be avoided, but once in a while, there just aren't any other options. Instead of giving up and making unhealthy choices (a Big Mac and fries is nearly 1000 whopping calories!) we put together a list of reasonable options for various chains located in Hawaii. The meals listed below are between 300-500 calories.
McDonald's:
Premium Grilled Chicken Sandwich (extra veggies, no mayo)
Fruit and Walnuts
Water and Black Coffee
Subway:
Six-inch Turkey Breast Sandwich on nine-grain wheat bread
Top with lots of veggies, avocado, and mustard!
Taco Bell:
Bean Burrito (Fresco-style)
Water or Unsweetened Iced Tea
KFC:
Grilled Chicken Drumsticks (remove any skin)
Green Beans
Mashed Potatoes
Unsweetened Iced Tea
Burger King:
Whopper Jr. (no mayo)
Garden Side Salad
Wendy's:
Large Chili (no crackers, no cheese)
Water or Unsweetened Iced Tea
Remember, the key to success is to always plan ahead! If you know you must eat out at an unhealthy place, be sure to look at the menu ahead of time. You'll be much less likely to give into temptation.
Showing posts with label healthy habits. Show all posts
Showing posts with label healthy habits. Show all posts
Wednesday, February 6, 2013
Friday, January 18, 2013
Healthy Habits: Working Out While Pregnant!
“Christina, I’m pregnant. Should I
keep working out?” I always answer with a question, “Is this a high risk
pregnancy?” If yes, I tell the client to quit immediately. Thankfully, the answer is usually no, but sometimes the client is still hesitant. Allow me to ease some of your fears with a
list of proven benefits that come from exercising while growing a human being
on the inside:
- Your body will be better prepared for delivery
- You'll be able to control your weight gain
- Better control over balance and coordination
- A decrease in normal pregnancy aches and pains
- Higher chance of having a smoother faster labor
- You'll bounce back to your pre-pregnancy size more quickly
If you’re already taking a DBF Boot Camp it should be easy for you to continue until about 20 weeks. After 20 weeks we will readdress your
physical state on a case-by-case basis. You will know when Boot Camp has become
too much. I had one unique client
continue Boot Camp until she was well into her 8th month of pregnancy. (I literally had to kick her out to take
the Hot Mama’s class!) Most clients
tend to switch over around five or six months into the pregnancy. The ultimate
decision will have to be made by you and your doctor. After all, you know your body better than anyone else.
The good news is the transition into our Hot Mama’s class
will be an easy one for you. Our
qualified instructor, Laurie Weber, follows the same DBF Boot Camp format, but
makes low-impact modifications for our mothers-to-be. The following are some
great modifications to start you with:
2. Instead of lower back exercises like Super Heroes try Yoga style Cat/Cow stretches. Check out our DumBell Yoga class for more explanation.
3. Instead of Swimmers to target the lower back, combine abs,
lower back, and glutes by starting on all fours and reaching out with your right
arm and left leg. Then bring them in and stretch out the opposite side limbs.
4. Planks are still a great exercise to use for the abdominal
region.
5. Instead of using weights for resistance, just use your
body’s resistance while doing leg exercises like squats and lunges.
6. All cardio burst should include one foot on the ground at
all times. Goodbye jumping jacks, hello half jacks!
Remember to listen to your body. If an exercise seems too
intense or too strenuous, simply step back and try a modified version of it. (Yes, there is a modified version of Burpees for pregnant women. So, don’t take
it too easy on yourself!) You can find many more ideas related to working
out while pregnant and clean eating ideas for baby once they arrive on our
DumBell Fitness Pinterest account.
So get out there, keep moving, and we’ll see you back in
Boot Camp once the little ones are six weeks old!
Friday, December 14, 2012
Healthy Habits: Yoga for the Holidays!
The holidays can be a particularly stressful time for everyone. Between traveling, packed social calendars, shopping, tight budgets, etc., one can easily feel overwhelmed. To help combat some of that unhealthy stress, DumBell Yoga instructor Kara Gollehon has put together a wonderful yoga sequence. Try these poses out over the next few weeks and keep holiday stress at bay!
You can follow this complete sequence or choose a few poses to address your specific needs. Either way, moving with slow, gentle movements will help you to relax and release stress.
Breath is the best tool we have to remain calm and centered; any time is a good time to practice moving and breathing more slowly and consciously. As you practice, listen to your body and respect your limits. Remember that this is a time of self care.
1. Seated Deep Breathing (Sukasana) to relieve general stress.
Begin by finding a comfortable seat with your legs crossed at the ankles (raise your hips on a towel, blanket or pillow for added ease if you'd like). Once you're comfortable, begin breathing through your nose. Notice your belly expanding as you inhale and receding as you exhale. As you move with your breath, allow your spine to extend as you inhale while your lower body roots more deeply into the mat with your exhalations. You may want to extend the length of your breaths as your breathing becomes easier. Hold this pose for as long as necessary.
2. Seated Abdominal/ Spinal Twist (Marichyasana III) to refresh your body and rejuvenate your abdominal organs after a heavy meal.
3. Flowing with your breath to help you to move gracefully with the challenges of travel.
I've included a couple, you can use them both or choose the one that works best for your situation.
- In a seated position (this can be done on a plane,in an airport, in a car or any other cramped space), practice deep abdominal breathing. From this position, inhale extending your spine and then exhale into a seated twist to one side. Inhale extending your spine and then exhale twisting to the other side. Continuing to flow with your breath, move into side stretches on either side, shoulder rolls to the front and then the back and shoulder shrugs to help to ease stress during holiday travel. To improve reduced circulation caused by flying, you can elevate your legs for a few minutes after arriving. You can hold these poses for as long as you like.
- If you have more space, flowing through Cat and Cow poses can be practiced before leaving for the airport or other travel and will help improve your breathing and the flow of your movements. To begin, come to your hands and knees with your wrists directly under your shoulders and your knees under your hips. As you inhale, lift your gaze and draw your tailbone up and away from your knees. Exhaling, arch your back. Continue flowing with your breath as you move through these poses. Keep your abdomen drawn up toward your spine as you practice these poses.
4. Chair Pose (Utkatasana) to help you to conquer and embrace awkward positions, both physically and mentally, by challenging your mind and body.
Come to a standing position. Inhale and lengthen your spine, lift your abdomen and draw your shoulders down and back. As you exhale, sit back as if you're sitting in a chair. Draw your tailbone down toward your heels and lengthen your spine as you inhale. Exhale deepen through your knees. Inhale, lengthen your spine and lift your hands to your sides and above your head. Allow your hands to meet in the center and exhale bringing them down to rest at your heart in prayer position. Hold this for 5-10 breaths. If you'd like to take it further, inhale, lengthening your spine and exhale twisting to the right. Wedge the left elbow outside your right knee (*Pregnant bodies should bring the left elbow to the inside of the left knee or remain in the center chair position). Keep your hips squared and balance your weight over both knees. Hold this position for 5- 10 breaths. Inhale, center and lengthen through the spine before twisting to the other side. Hold this position for 5- 10 breaths. Inhale, return to the center and then straighten your legs as you exhale coming to standing.
The Chair Pose is particularly beneficial in this regard as it increases endurance and persistence, strengthening you both physically and mentally. This is an awkward pose that, once conquered, can build your self-confidence and help you to accept awkward situations during the holidays and in life.
5. Balance Poses to help you find and maintain equilibrium in your finances and relationships.
- Tree Pose (Vrksasana)
From standing, root your feet by spreading your toes and pressing down equally through the front and back, left and right of both of your feet. Inhale, lengthen your spine, draw your belly up and relax your shoulders away from your ears. On your next inhalation, bend your right knee and lift it in front of you. Exhale and open your hips, bringing your knee to the right press your right foot into your standing leg at your foot, calf, thigh or groin. Draw your tailbone down and your abdomen up. Relax your shoulders. Hold this position for 5- 10 breaths. Inhale, bringing your bent leg in front of you and exhale back to standing. Repeat on the other side.
- Side Plank (Vasisthasana)
Move down into plank pose (A good way to do this from standing is to fold forward, press your hands to the ground and step back into Downward Facing Dog. Then, shift your weight forward so that your shoulders are directly over your wrists and your back is straight. Your shoulders should be higher than your hips). If you're experiencing pain in your wrists, you can come down to your forearms. From this centered position, move your right hand to the center and roll over onto the outside of your right foot. Lift through your hips, draw your abdomen and tailbone in and extend your left arm directly away from your shoulder toward the sky. Hold this position for 5- 10 breaths. Return to the center plank and then repeat on your left side. After you've completed the second side, relax onto your belly. If you'd like to modify the center plank, you can bring your knees down to the floor. The best way to modify the side plank is to bring the foot of your top leg down in front of the shin or knee of your lower leg allowing you to continue lifting through your hip.
6. Breathing & Relaxation to reduce anxiety and insomnia.
- Reclined Hand to Foot Pose (Supta Padangustasana)
Roll over onto your back. Extend through your entire body with your inhalation. As you exhale, bend your right knee and bring it in toward your abdomen. Keeping your left hip and leg rooted to the floor, extend your right leg away from your body. Gently draw it down toward your body with your hands. You can hold onto your thigh, calf, foot or toes. After a few cycles of breath, extend your leg away from your body rotate your hip open allowing your leg to come down toward the floor on the right side. Looping a strap around your foot is often helpful as it allows for a broader range of motion. Placing a rolled up towel just outside your right hip also works very well. Hold this pose for 5-10 breaths. As you inhale extend your right leg to the sky, exhale bend through the knee and bring your foot to the ground. As you're ready, extend your leg away from your hips. Repeat on the other side. (*Pregnant bodies should prop their backs up on pillows, blankets or towels.)
- Reclined Cobbler's Pose (Supta Baddha Konasana)
Lying on the ground, bring your feet together at the soles of the feet and draw them into your body. Allow your knees to relax to the floor. If they don't comfortably touch the floor, place a pillow, rolled up blanket or towel underneath your knees for support. Relax your arms and shoulders and turn your palms to the sky. Hold this pose for as long as you like. For an even more restorative pose (*or if you're pregnant), you can prop your back up with blankets and pillows.
- Legs up the Wall Pose (Viparita Karani)
Move to a wall. Lie down with your legs extended to the sky, feet flexed and buttocks pressing into the wall (it often helps to start on your side with your knees bent in toward your body and then roll over onto your back before extending your legs). Once you're as close to the wall as you can get, relax your shoulders, arms and back and turn your palms to the sky. Explore how your body feels in this restorative position. Allow your feet to move away from each other as you open your legs. You can also bring the soles of your feet together, allow them to come down closer to your groin and draw your knees out toward the wall. Bring your right ankle to your left leg and bend your left leg. You should feel this stretch in your outer hip. Switch to the other side. Hold these poses for as long as you like. (*Pregnant bodies should lift the hips with pillows, bolsters or stacked blankets placed under the curve of lower back.)
- Relaxation Pose (Savasana)
Move away from the wall. Make sure you have a little space around your body and lie down. Release your tensions and anxieties. Close your eyes and allow your breath to become less intentional. This pose is about letting go. Hold this pose for as long as you like. (*Pregnant bodies should prop their backs up on pillows, blankets or towels or lie on their left side with pillows between the legs for support.)
7. Meditation and Breathing to move through change and loss.
By practicing yoga and meditation, you can get in touch with your deeper self and gain insight into your own fears of loss, ultimately learning to release your feelings of helplessness and worry.
Return to your comfortable seated position. Allow your breath to deepen and lengthen and clear your mind. Release any thoughts, fears or worries. If you have trouble, don't worry about it. Appreciate each moment of clarity. It often helps to focus on your breath. Noticing the duration of each inhalation and exhalation provides a focal point and allows other thoughts to fall away. Recognize the moment as a gift and then let it go. Hold this pose as long as you like.
You can follow this complete sequence or choose a few poses to address your specific needs. Either way, moving with slow, gentle movements will help you to relax and release stress.
Breath is the best tool we have to remain calm and centered; any time is a good time to practice moving and breathing more slowly and consciously. As you practice, listen to your body and respect your limits. Remember that this is a time of self care.
1. Seated Deep Breathing (Sukasana) to relieve general stress.
Begin by finding a comfortable seat with your legs crossed at the ankles (raise your hips on a towel, blanket or pillow for added ease if you'd like). Once you're comfortable, begin breathing through your nose. Notice your belly expanding as you inhale and receding as you exhale. As you move with your breath, allow your spine to extend as you inhale while your lower body roots more deeply into the mat with your exhalations. You may want to extend the length of your breaths as your breathing becomes easier. Hold this pose for as long as necessary.
2. Seated Abdominal/ Spinal Twist (Marichyasana III) to refresh your body and rejuvenate your abdominal organs after a heavy meal.
3. Flowing with your breath to help you to move gracefully with the challenges of travel.
I've included a couple, you can use them both or choose the one that works best for your situation.
- In a seated position (this can be done on a plane,in an airport, in a car or any other cramped space), practice deep abdominal breathing. From this position, inhale extending your spine and then exhale into a seated twist to one side. Inhale extending your spine and then exhale twisting to the other side. Continuing to flow with your breath, move into side stretches on either side, shoulder rolls to the front and then the back and shoulder shrugs to help to ease stress during holiday travel. To improve reduced circulation caused by flying, you can elevate your legs for a few minutes after arriving. You can hold these poses for as long as you like.
- If you have more space, flowing through Cat and Cow poses can be practiced before leaving for the airport or other travel and will help improve your breathing and the flow of your movements. To begin, come to your hands and knees with your wrists directly under your shoulders and your knees under your hips. As you inhale, lift your gaze and draw your tailbone up and away from your knees. Exhaling, arch your back. Continue flowing with your breath as you move through these poses. Keep your abdomen drawn up toward your spine as you practice these poses.
4. Chair Pose (Utkatasana) to help you to conquer and embrace awkward positions, both physically and mentally, by challenging your mind and body.
Come to a standing position. Inhale and lengthen your spine, lift your abdomen and draw your shoulders down and back. As you exhale, sit back as if you're sitting in a chair. Draw your tailbone down toward your heels and lengthen your spine as you inhale. Exhale deepen through your knees. Inhale, lengthen your spine and lift your hands to your sides and above your head. Allow your hands to meet in the center and exhale bringing them down to rest at your heart in prayer position. Hold this for 5-10 breaths. If you'd like to take it further, inhale, lengthening your spine and exhale twisting to the right. Wedge the left elbow outside your right knee (*Pregnant bodies should bring the left elbow to the inside of the left knee or remain in the center chair position). Keep your hips squared and balance your weight over both knees. Hold this position for 5- 10 breaths. Inhale, center and lengthen through the spine before twisting to the other side. Hold this position for 5- 10 breaths. Inhale, return to the center and then straighten your legs as you exhale coming to standing.
The Chair Pose is particularly beneficial in this regard as it increases endurance and persistence, strengthening you both physically and mentally. This is an awkward pose that, once conquered, can build your self-confidence and help you to accept awkward situations during the holidays and in life.
5. Balance Poses to help you find and maintain equilibrium in your finances and relationships.
- Tree Pose (Vrksasana)
From standing, root your feet by spreading your toes and pressing down equally through the front and back, left and right of both of your feet. Inhale, lengthen your spine, draw your belly up and relax your shoulders away from your ears. On your next inhalation, bend your right knee and lift it in front of you. Exhale and open your hips, bringing your knee to the right press your right foot into your standing leg at your foot, calf, thigh or groin. Draw your tailbone down and your abdomen up. Relax your shoulders. Hold this position for 5- 10 breaths. Inhale, bringing your bent leg in front of you and exhale back to standing. Repeat on the other side.
- Side Plank (Vasisthasana)
Move down into plank pose (A good way to do this from standing is to fold forward, press your hands to the ground and step back into Downward Facing Dog. Then, shift your weight forward so that your shoulders are directly over your wrists and your back is straight. Your shoulders should be higher than your hips). If you're experiencing pain in your wrists, you can come down to your forearms. From this centered position, move your right hand to the center and roll over onto the outside of your right foot. Lift through your hips, draw your abdomen and tailbone in and extend your left arm directly away from your shoulder toward the sky. Hold this position for 5- 10 breaths. Return to the center plank and then repeat on your left side. After you've completed the second side, relax onto your belly. If you'd like to modify the center plank, you can bring your knees down to the floor. The best way to modify the side plank is to bring the foot of your top leg down in front of the shin or knee of your lower leg allowing you to continue lifting through your hip.
6. Breathing & Relaxation to reduce anxiety and insomnia.
- Reclined Hand to Foot Pose (Supta Padangustasana)
Roll over onto your back. Extend through your entire body with your inhalation. As you exhale, bend your right knee and bring it in toward your abdomen. Keeping your left hip and leg rooted to the floor, extend your right leg away from your body. Gently draw it down toward your body with your hands. You can hold onto your thigh, calf, foot or toes. After a few cycles of breath, extend your leg away from your body rotate your hip open allowing your leg to come down toward the floor on the right side. Looping a strap around your foot is often helpful as it allows for a broader range of motion. Placing a rolled up towel just outside your right hip also works very well. Hold this pose for 5-10 breaths. As you inhale extend your right leg to the sky, exhale bend through the knee and bring your foot to the ground. As you're ready, extend your leg away from your hips. Repeat on the other side. (*Pregnant bodies should prop their backs up on pillows, blankets or towels.)
- Reclined Cobbler's Pose (Supta Baddha Konasana)
Lying on the ground, bring your feet together at the soles of the feet and draw them into your body. Allow your knees to relax to the floor. If they don't comfortably touch the floor, place a pillow, rolled up blanket or towel underneath your knees for support. Relax your arms and shoulders and turn your palms to the sky. Hold this pose for as long as you like. For an even more restorative pose (*or if you're pregnant), you can prop your back up with blankets and pillows.
- Legs up the Wall Pose (Viparita Karani)
Move to a wall. Lie down with your legs extended to the sky, feet flexed and buttocks pressing into the wall (it often helps to start on your side with your knees bent in toward your body and then roll over onto your back before extending your legs). Once you're as close to the wall as you can get, relax your shoulders, arms and back and turn your palms to the sky. Explore how your body feels in this restorative position. Allow your feet to move away from each other as you open your legs. You can also bring the soles of your feet together, allow them to come down closer to your groin and draw your knees out toward the wall. Bring your right ankle to your left leg and bend your left leg. You should feel this stretch in your outer hip. Switch to the other side. Hold these poses for as long as you like. (*Pregnant bodies should lift the hips with pillows, bolsters or stacked blankets placed under the curve of lower back.)
- Relaxation Pose (Savasana)
Move away from the wall. Make sure you have a little space around your body and lie down. Release your tensions and anxieties. Close your eyes and allow your breath to become less intentional. This pose is about letting go. Hold this pose for as long as you like. (*Pregnant bodies should prop their backs up on pillows, blankets or towels or lie on their left side with pillows between the legs for support.)
 |
| Modification for pregnant women |
7. Meditation and Breathing to move through change and loss.
By practicing yoga and meditation, you can get in touch with your deeper self and gain insight into your own fears of loss, ultimately learning to release your feelings of helplessness and worry.
Return to your comfortable seated position. Allow your breath to deepen and lengthen and clear your mind. Release any thoughts, fears or worries. If you have trouble, don't worry about it. Appreciate each moment of clarity. It often helps to focus on your breath. Noticing the duration of each inhalation and exhalation provides a focal point and allows other thoughts to fall away. Recognize the moment as a gift and then let it go. Hold this pose as long as you like.
The Guest House
This being human is a guest house.
Every morning a new arrival.
A joy, a depression, a meanness,
some momentary awareness comes
as an unexpected visitor.
Welcome and entertain them all!
Even if they're a crowd of sorrows,
who violently sweep your house
empty of its furniture,
still, treat each guest honorably.
He may be clearing you out
for some new delight.
The dark thought, the shame, the malice,
meet them at the door laughing,
and invite them in.
Be grateful for whoever comes,
because each has been sent
as a guide from beyond.
~ Rumi ~
Monday, November 12, 2012
Healthy Habits: Staying Active on Turkey Day!
While most of our mainland friends and family will have a side of blustery weather with their turkey, here in Hawaii we will undoubtedly have a day filled with sunshine. This leaves us with no excuses to not be active before our big meal! Check out some great, inexpensive fitness events below that are before or on Thanksgiving Day!
Hickam Turkey Trot
Saturday, November 17th at 0800. Meets at the Hickam Fitness Center. This race is FREE and no advanced registration is required! The top qualifiers even get a free frozen turkey!
5th Annual McGrew Point Turkey Trot
This fun Thanksgiving Day event includes a 5K walk/run for the adults, a 1 mile Keiki run, and even a tot trot! Packet pick-up is at 0715 and the event starts at 0800. McGrew residents have waived registration, but it is just $5 for non-residents to join the 5K race. Registration deadline is November 20th. Contact j.hartman@dumbell-fit.com if you would like a registration form.
Honolulu Marathon Clinic Turkey Trot
This 10K race also takes place on Thanksgiving Day at Kapiolani Park Bandstand. Registration begins at 0630 and admission is $5. Those that best predict their own finish time are eligible for prizes!
Thanksgiving SPIN class!
This FREE class is taking place at the Hickam Fitness Center Spin Room in Building 1113 from 0800-1000 on Thanksgiving Day. No reservations required, but make sure to arrive early to reserve a bike!
Hickam Turkey Trot
Saturday, November 17th at 0800. Meets at the Hickam Fitness Center. This race is FREE and no advanced registration is required! The top qualifiers even get a free frozen turkey!
5th Annual McGrew Point Turkey Trot
This fun Thanksgiving Day event includes a 5K walk/run for the adults, a 1 mile Keiki run, and even a tot trot! Packet pick-up is at 0715 and the event starts at 0800. McGrew residents have waived registration, but it is just $5 for non-residents to join the 5K race. Registration deadline is November 20th. Contact j.hartman@dumbell-fit.com if you would like a registration form.
Honolulu Marathon Clinic Turkey Trot
This 10K race also takes place on Thanksgiving Day at Kapiolani Park Bandstand. Registration begins at 0630 and admission is $5. Those that best predict their own finish time are eligible for prizes!
Thanksgiving SPIN class!
This FREE class is taking place at the Hickam Fitness Center Spin Room in Building 1113 from 0800-1000 on Thanksgiving Day. No reservations required, but make sure to arrive early to reserve a bike!
Friday, October 19, 2012
Healthy Habits: Breakfast Ideas for Kids!
A major challenge for parents, especially during the school year, is making sure kids have a healthy, nutritious breakfast...that they'll actually eat! One of our recruits started a Facebook post recently seeking new ideas for breakfast other than cereal. It was so popular we decided to expand on it today. Please share with us in the comment sections any other ideas you use for your family!
The basics:
Whole wheat toast with almond butter + a glass of skim milk
Scrambled/boiled eggs with fruit
Smoothies (Wake-up smoothie; Green monster smoothie)
Cereals (make sure it's 100% whole grain and low in sugar, or even better, make your own!)
Make-ahead options:
Egg and bacon cups (turkey bacon-egg cups; canadian bacon-egg cups)
Whole wheat pancakes (banana, pumpkin--sub WW flour)
Whole-wheat muffins (this recipe shows variations for all types of flavorings!)
Overnight Oatmeal (strawberry-banana recipe; pumpkin recipe)
Whole-grain breakfast cookies
Several of the make-ahead options are also great for those mornings you're running late and breakfast needs to be eaten in the car. In a pinch, you can also give your child a piece of fruit and a Lara Bar. Please share with us in the comment sections any other ideas you use for your family!
The basics:
Whole wheat toast with almond butter + a glass of skim milk
Scrambled/boiled eggs with fruit
Smoothies (Wake-up smoothie; Green monster smoothie)
Cereals (make sure it's 100% whole grain and low in sugar, or even better, make your own!)
Make-ahead options:
Egg and bacon cups (turkey bacon-egg cups; canadian bacon-egg cups)
Whole wheat pancakes (banana, pumpkin--sub WW flour)
Whole-wheat muffins (this recipe shows variations for all types of flavorings!)
Overnight Oatmeal (strawberry-banana recipe; pumpkin recipe)
Whole-grain breakfast cookies
Several of the make-ahead options are also great for those mornings you're running late and breakfast needs to be eaten in the car. In a pinch, you can also give your child a piece of fruit and a Lara Bar. Please share with us in the comment sections any other ideas you use for your family!
Monday, October 15, 2012
New Series: Trainer's Grocery Lists!
Today is the first post in a new series called "Trainer's Grocery Lists!" Some of our recruits have asked to know more about what foods and brands the trainers use in their everyday lives, and we thought it was a fabulous idea. Today's post features lead trainer Christina Landry's usual list. Enjoy!
Thai Kitchen Lite Coconut Milk (for making Paleo whipped cream)
100% Pure Pumpkin
Pouches of Tuna
Justin's Organic Chocolate Hazelnut Butter Blend (I use this instead of Nutella)
"This isn't the perfect grocery list, but it works for my family and I," says Christina. "I try to not eat too many processed items, and the ones I do buy are for my bread choices and pastas, and a few of the snacks that I buy for my kids. I never eat anything fried. So most of my fats come from animal proteins, dairy, and nuts.
Items marked with * can be found at Costco. Items marked with ** can be found at Down to Earth.
Produce:
"As much as possible, I buy my produce at Farmers' Markets, but I have also found several organic options at Costco. All herbs come from my own garden."
Variety of our favorite fruits and vegetables
Frozen berries, pineapple, and mango for smoothies
Grains and Flours
Organic Quinoa*
Rob's Red Mill: Carob Powder, Coconut Flour, Almond Meal/Flour (I make all my baked goods with these materials)
Steel Cut Oats
Healthy Harvest Whole Grain Pasta
Whole wheat wraps
Brown Rice
Meats/Poultry
Coastal Range Organic Chicken*
Regular Bacon (yep, I said it!) and Turkey Bacon
Canadian Bacon
Pork Tenderloin
Variety of Seafood
Filet Mignon
Ground Turkey
Pork Tenderloin
Variety of Seafood
Filet Mignon
Ground Turkey
Dairy/Eggs:
Organic, cage-free eggs*
Fage Fat Free Greek Yogurt*
Organic, Light Sour Cream
Parmesan Cheese
Organic Mexican-style Cheese
Regular butter
Half-and-half (for coffee)
Almond Breeze Coconut Milk (not vanilla)
Snack Items:
Lara Bars (NOT the chocolate ones)
Almonds (All kinds of flavors. I know they have lots of sodium, but I LOVE them!)
Annie's Organic variety snack packs* (My youngest daughter still likes goldfish - this is our compromise)
Kirklands Real Sliced Fruit Freeze Dried Snacks*
Shelled Pistachios
Mums Korean Seasoned Seaweed* (another great snack for kids)
Tostito's Organic Blue Corn Tortilla Chips
Rold Gold Honey Wheat pretzels
Oroweat 100% Whole Wheat Sandwich Thins (Has processed junk in it, but it's good enough for the occasional hamburger or sandwich)
Raisins
Craisins
Canned/Jarred Items and Condiments
Muir Glen Organic Garlic Cilantro Salsa and Black Bean and Corn Salsa
Bertolli Organic Tomato Basil Marinara SauceThai Kitchen Lite Coconut Milk (for making Paleo whipped cream)
100% Pure Pumpkin
Pouches of Tuna
Justin's Organic Chocolate Hazelnut Butter Blend (I use this instead of Nutella)
Organic, All-Natural Chunky Peanut Butter
Capers
Sun-dried tomatoes in pouch (not perserved in oil)
Capers
Sun-dried tomatoes in pouch (not perserved in oil)
Grey Poupon Mustard
Boxed Organic Tomato Soup**
Libby's Organic Garbanzo Beans
Westbrae Natural Organic Kidney Beans
Organic Artichoke Hearts**
Organic Ville Ketchup (Made with agave nectar rather than sugar)
Tahini
Smuckers Organic Raspberry Jam (not the sugar free one)
Grape Seed Oil
Olive Oil
Variety of vinegars and nut oils for tasty salad dressings
Low-sodium Soy Sauce
Splenda (my favorite artificial sweetener)
Organic Olive Oil Pam Spray
Organic Honey**
Organic Blue Agave
Organic Unsweetened shredded Coconut (I put coconut in many of my baked items)**
Beverages:
Coco Libra Organic Coconut Water (My favorite--can be found at the Commissary)
Monday, October 1, 2012
Come Support the Pearl Harbor Kai Farmers' Market!
In our opinion, it doesn't get much healthier and fresher than a good Farmers' Market!
Recently, the Pearl Harbor Kai Farmers' Market has started up again! It's every Wednesday from 12:30-4:00pm. The vendor has a wide variety of local produce at reasonable prices. But, she needs our support! Attendance has been low the past few weeks, and she may not be able to continue if she does not get some more customers. Please consider dropping by for a few minutes this week! Her location is central to much of Navy and Air Force housing, and it's perfect for mid-week shopping! Here are the items we saw and purchased last week:
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| Jenny's haul: green onions, yellow onions, mint and star fruit for $7! |
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| Christina's haul: seedless watermelon, red cabbage, lychee, star fruit, bell peppers, kiwi, leeks, corn, and a huge avocado for $16! |
Friday, September 21, 2012
Healthy Habits: Using Pinterest for Good, Not Evil!
Everyone loves Pinterest. I love Pinterest! (If you're not familiar, check us out here.) But, the popularity of the virtual board has brought with it the rise of "food porn." Gorgeous, well-lit photos of decadent food fill the Pinterest timeline, and it can be very hard to resist! I see many Boot Campers pinning creamy pastas and rich desserts daily. Everyone deserves a treat now and then, but what scares me is how full the boards are of such fattening items! Why even put that temptation in front of you?
But Pinterest is not all bad! There are tons of great tools and tips, including healthy recipes, motivational quotes and sayings, workout playlists, at-home workout routines, and so many creative kid's activities and snack/lunch ideas. Some of our favorites include:
Cucumber Subs
Rainbow Fruit Skewers
At-home Band Workout
Food as Medicine
23 Healthy Snacks for Kids
Remember, use Pinterest as a tool for good, not evil!
But Pinterest is not all bad! There are tons of great tools and tips, including healthy recipes, motivational quotes and sayings, workout playlists, at-home workout routines, and so many creative kid's activities and snack/lunch ideas. Some of our favorites include:
Cucumber Subs
Rainbow Fruit Skewers
At-home Band Workout
Food as Medicine
23 Healthy Snacks for Kids
Remember, use Pinterest as a tool for good, not evil!
Sunday, September 2, 2012
Healthy Habits: Keeping Labor Day Light!
Labor Day is all about having a day of rest, fun, and BBQs, right? But it doesn't have to be about gobs of mayonnaise, greasy burgers, and sugary desserts. Don't let all of your hard work get blown away at one party! Check out some of our favorite healthy Labor Day recipes (and don't worry, they are delicious, too)!
Greek Turkey Burgers (serve on whole-wheat pita bread or better yet, wrapped in lettuce!)
Bangin' Grilled Shrimp Skewers
Rainbow Fruit Skewers (great alternative to fruit salad!)
Corn on the Cob with Chile and Lime
Potato Salad with Herbs and Grilled Summer Squash
Grilled Pineapple
A day off of work is also a great time to get in some extra exercise. Read about our family-friendly suggestions in this post.
Have a safe and happy Labor Day!
Greek Turkey Burgers (serve on whole-wheat pita bread or better yet, wrapped in lettuce!)
Bangin' Grilled Shrimp Skewers
Rainbow Fruit Skewers (great alternative to fruit salad!)
Corn on the Cob with Chile and Lime
Potato Salad with Herbs and Grilled Summer Squash
Grilled Pineapple
A day off of work is also a great time to get in some extra exercise. Read about our family-friendly suggestions in this post.
Have a safe and happy Labor Day!
Monday, August 20, 2012
Healthy Habits: Spaghetti Squash with Black Beans!
Everyone here at DumBell Fitness is a HUGE fan of spaghetti squash. It's such a wonderful and delicious alternative to pasta! We were thrilled when trainer Alicia Palmer shared this recipe with us--it's a nice alternative to serving it with a marinara sauce. The best part is that this is made with ingredients most of us have in our house all the time. We hope you'll try it and love it, too!
Spaghetti Squash with Black Beans
Half an onion, chopped
Half a jalapeno, finely chopped
One red pepper, chopped
1/2 spaghetti squash, shredded
One cup or so of black beans, drained
Half a large tomato, chopped
Handful of cilantro, chopped
Cheese, to taste
Dash of salt
Sauté onion, jalapeno and red pepper until soft, add black beans and squash (shredded so it looks like spaghetti), and sauté until hot. Add salt (I added salt because I used homemade black beans that didn't have much in them already, may not have if they were canned). Take off heat, then add in chopped cilantro and tomato. Add cheese to the top!
Thanks Alicia for a tasty new spin on spaghetti squash!
Friday, July 27, 2012
Healthy Habits: School Lunches!
The start of school is right around the corner and parents are busy running around buying school supplies and new clothes. But don't forget about planning out healthy lunches for the kids, too! We found some fabulous ideas on Pinterest for creative, fun, and portable meals for children. (Did you know DumBell Fitness is on Pinterest now? Follow us here!)
Some of our favorites from the Easy LunchBoxes Photo Gallery:
--Egg salad on lettuce with homemade wheat crackers, homemade granola, cucumber rounds, and grapefruit.
--Leftover homemade whole wheat pizza with strawberries and grapes.
--Leftover grilled chicken tenders with honey mustard and BBQ dipping sauces, celery, carrots, and an apple.
--Ham and cheese, cubed, whole wheat pasta with pesto, and crunchy veggie sticks.
--Turkey and cheese wrap in whole wheat flat bread, strawberries and salad.
--Mini quiches (make in muffin tins!) with whole wheat crackers and fruit.
A few other tips for keeping school lunches healthy:
--Do NOT pack sugary drinks! Send them with a thermos of water or milk instead. And no, chocolate milk is not a good choice!
--Limit sugary treats such a cookies or candy to very special occasions only. For a sweet snack, pack fruits instead!
Here's to a healthy and successful school year!
Some of our favorites from the Easy LunchBoxes Photo Gallery:
--Egg salad on lettuce with homemade wheat crackers, homemade granola, cucumber rounds, and grapefruit.
--Leftover homemade whole wheat pizza with strawberries and grapes.
--Leftover grilled chicken tenders with honey mustard and BBQ dipping sauces, celery, carrots, and an apple.
--Ham and cheese, cubed, whole wheat pasta with pesto, and crunchy veggie sticks.
--Turkey and cheese wrap in whole wheat flat bread, strawberries and salad.
--Mini quiches (make in muffin tins!) with whole wheat crackers and fruit.
A few other tips for keeping school lunches healthy:
--Do NOT pack sugary drinks! Send them with a thermos of water or milk instead. And no, chocolate milk is not a good choice!
--Limit sugary treats such a cookies or candy to very special occasions only. For a sweet snack, pack fruits instead!
Here's to a healthy and successful school year!
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