Instagram @fitnfreekate

*Fried egg on top of avocado and a brown rice cake with a side of blueberries, raspberries and goji berries. Perfect start to my day!*

Blogger Official?

A few days ago I wrote my 70th post! I can't believe what started out as a "dream" and something I have always just talked about doing, became a reality. I thought it would appropriate to re-post the very first blog posting I wrote back in May. And more importantly because I have fallen even more inlove with coconut oil since then :)

Thank you to everyone for your continued support and I hope you continue to enjoy it!

Coconut Oil is probably the best thing on the planet. Now that I have incorporated this little gem into my daily life, I don't know how I ever survived without it. The fact that you can not only put this all over your bod, but you can also ingest it. Who would've thought there could be such a creation? Every morning when I wake up I make myself a little concoction consisting of hot H2O, lemon juice (juice squeezed from real lemons), a tsp of coconut oil, turmeric, a tbsp of apple cider vinegar and a tsp of raw honey. It's the only thing that really gets me going in the morning. After drinking this little treat, I get a jolt of energy similar to drinking a triple latte-no joke. It's an inexpensive and healthy way to get some healthy energy and start the day.


Other uses for this heavenly oil:

• Face and body lotion: I like to lather this puppy on after I shower. It absorbs quickly and doesn't leave an oily residue like you would think.
• Cooking: I alternate between coconut oil and olive oil when I'm cooking. However, I've become partial to coconut oil as it creates an amazing taste with anything I'm making.
• Eye Makeup Remover: I hate using CVS-style eye makeup removers. They all sting the crap out of my eyes and never fully remove my makeup. Coconut oil gets the job done and is known to help remove wrinkles (yes, please!) and is easy on the eyes.
• Shaving: I don't know about you but shaving cream just doesn't do it for me. Coconut oil mixed with a little water works like a charm for perfectly shaven legs with an additional perk of leaving your legs super smooth.
• Tea: I have about 3-4 cups of tea a day if not more. I'm a bit obsessed. I always add a tiny tsp of coconut oil to my tea. It may seem a bit odd but it adds great flavor and is a great way to take in the health benefits of this amazing oil.

These are only a few ways coconut oil can be used. For more details on the benefits of coconut oil click here

Instagram @fitnfreekate

*2 egg scramble with red cabbage, garlic, broccoli, collard greens, onions all sauteed in  coconut oil with sea salt and pepper with a little Sriracha*

Instagram @fitnfreekate

*Plain Greek yogurt with goji berries, blueberries, quinoa flakes, sunflower seeds, cinnamon and honey*

Sugar is NOT your friend

Did you know that two-thirds of Americans are now overweight and one in four are either diabetic or pre-diabetic? That is a frightening fact. It makes me sick to my stomach. There are many different factors that lead to obesity not just a bad diet, including lack of exercise, poor sleeping habits and stress. However, what you eat significantly affects how you look, think and feel. That is why it's SO important to monitor what you put in your mouth. 

Sugar is a silent killer. Seriously. A bit dramatic? Maybe. Do I enjoy the occasional cookie or slice of cake? For sure. I am definitely not going to sit here and pretend I eat a bundle of kale when I'm craving something sweet. BUT it's only on occasion. However, when eaten often sugar takes over the body and it's craving systems. Meaning, the more sugar you consume, the more your body craves it. Picture a day where you sort of "fell off the wagon" and ate whatever you wanted. How did you feel the next day? And I'm not talking about feelings of guilt or regret although those may be present too. Did you wake up stumbling to get out of bed to get to that protein shake or a mixed greens juice? Probably not. You most likely wanted a breakfast burrito, not spinach. The same goes for alcohol which is loaded with sugar. After a night of drinking do you wake up and crave something healthy? Not usually. You want something carby and greasy. This is not just a coincidence. Research has demonstrated that refined sugar is more addictive than cocaine.

Check out this quote from Dr. Robert Lustig, Professor of Pediatrics:

  

"The brain's pleasure center, called the nucleus accumbens, is essential for our survival as a species... Turn off pleasure, and you turn off the will to live... But long-term stimulation of the pleasure center drives the process of addiction... When you consume any substance of abuse, including sugar, the nucleus accumbens receives a dopamine signal, from which you experience pleasure. And so you consume more.

The problem is that with prolonged exposure, the signal attenuates, gets weaker. So you have to consume more to get the same effect -- tolerance. And if you pull back on the substance, you go into withdrawal. Tolerance and withdrawal constitute addiction. And make no mistake, sugar is addictive."

So, what does this mean exactly?

It means that every time you have sugar, your brain receives the "feel good" sensors a.k.a. dopamine which is why we crave it and consume more and more. It's a viscous cycle. The more sugar you consume over time, the weaker the signal gets thus creating the need for more. Once you become aware of the actual science behind this and realize the dramatic effects it can have on you, you can better manage your intake. The problem is most people are unaware of these facts. They just think "I don't want to eat this because it will make me fat" when it really is so much more than that. It’s also important to realize that sugar is not confined to junky snack foods and can be found in foods we would never think had boatloads of sugar in them. Refined carbs like breakfast cereals, bagels and pretzels are a few examples, not just brownies and cake. Again, knowledge is power. Break the cycle. Try to stick with raw whole foods and a limit the amount of processed foods and sugar you consume. Your waistline and happiness will benefit from it. As always, moderation and balance are the key factors here.

For more information on the effects of sugar, ways to combat food addiction and more research studies click here

Healthy body = Healthy mind = Happiness

-Kate

Monday Pic of the Day!

* So freaking true. Lose weight in the kitchen, get fit in the gym*

Find your inspiration this week, whatever it may be, and use it to better your life. You only get one!

-Kate

Wrinkle prevention starts from within

None of us want to get old and start to see things sag, wrinkle and loosen (for lack of a better word). There are a million skin creams, procedures and other techniques out there today to help prevent and slow down the aging process. That is all fine and dandy, however, why not start from inside the body? After all, you are what you eat. If you eat clean, your skin will glow. If you don't, you will have a greenish tint and look worn out. There is a long list of anti-aging foods out there, however, I am going to share the top 8 with you.

Berries- promote cell health and protect against disease AND they are super delish and refreshing.

Leafy greens - help fight the free radicals in your body that make you age faster than you normally would. Spinach and kale protect against the negative effects of UV rays. Hearing this makes me want to sprint to the store and eat it in mass quantities. 

Garlic- lowers your cholesterol and blood pressure, and is the king of boosting your immune system. It's also an anti-viral and antibacterial food and helps reduce the growth and spread of cancer cells. You can add minced or crushed garlic to almost any dish. However, if you are worried about everyone you talk to cringing at your rancid breath, garlic is available in a tablet form or you can actually swallow a garlic clove whole! 

Avocados- an excellenet source of vitamin E, potassium and antioxidants. You can eat avocados with absolutely anything and everything. I eat them a la carte all the time. I just add salt, pepper, red pepper flakes and some lemon juice. I also love making face masks with avocado and honey!

Nuts-  loaded with protein, vitamin E and calcium. Nuts are one of my favorite snacks. They are filling and the crunch factor makes them really satisfying. 

Fiber-rich grains- such as oats, brown rice and quinoa. These are all great sources of fiber and they also lower the risk of heart disease, stroke and diabetes.

Legumes- full of antioxidants, fiber and minerals that are muy importante to your health. 

Red wine- protects your heart from disease and contains a powerful antioxidant called resveratrol, which can help prevent blood clots. Drink up!

Cheers to these 8 amazing anti-aging foods! For more details click here!

-Kate

Mahaloooo!

I spent a week in Hawaii and it was gorgeous of course. It's almost like there is something in the air where the minute you get off the plane the only thing you want to do is well...absolutely nothing. Laying in the sand and having someone deliver endless Pina Coladas to you by the hour sounds picture perfect. I did struggle with trying to eat well while still being able to enjoy what Hawaii has to offer (especially chocolate covered macadamia nuts which get me every time). It was tough. However, I did make it to the gym a few times, went on a killer hike and I think overall I managed to stick with my "everything in moderation" motto :)

Here are a few pics of my island adventures!

*ALWAYS stock up on water as soon as you check in*

*Our amazing view during lunch at Lulu's*

*Ahi poke for lunch*

*Greeted with champagne when we arrive. Nice little treat!*

*My favorite beach coverup*

* Waikiki beach*

*Finally got to go shark cage diving! This is our cage separating us from the Galapagos sharks. It was insane and amazing*

*Carrot juice for breakfast one morning. Trying to stay away from breakfast buffets!*

*A cucumber vodka w/soda and Hawaiian love*

*Three years in a row of planking the same tunnel on the top of KoKo Head hike*

*Salad with fresh grilled fish. Tossed the bread....I really did ;)*

*Morning Kona coffee every day*

*Turkey bacon sandwich and green tea. Again, dodging muffins and endless breakfast buffets*

*Aloe vera juice after a workout*

*My favorite Hawaiian snack! Taro chips. They are actually pretty healthy for a "chip" and they are so freaking good*

*Had to literally drag myself to the gym a few days to get in the cardio but felt awesome afterwards*

*Just finished hiking KoKo Head which is about 1,048 steps up! Killer workout and amazing views*

*A meat and cheese splurge moment*

*Where we spent most of our time*

*Breakfast at Dukes on our last day. Yogurt with granola and coconut, platter of fresh fruit, Kona coffee and grapefruit juice*

*Greg and I on our last night. Bittersweet*

Aloha and Mahalo!! Back to the real world :)

Monday Pic of the Day!

*Believe in yourself and you will have no limits*

ALOHA!!

I will be MIA this week as I will be swimming with turtles, soaking up the rays, dodging sharks and eating Kalua pig in Hawaii!!

I look forward to coming back and showing you all pictures of my attempts at staying healthy while giant Pina Coladas are being thrown in my face :) 

Stay healthy, fit and motivated this week!

Kate

Beets, where have you been all my life?

I think it's safe to say that the majority of people I know do not like beets. In fact, I think the word despise even comes to mind. I too used to want nothing to do with these ruby red roots. They had a bitter taste and the consistency freaked me out. However, times have changed. I now eat these bad boys a few times a week. It's not necessarily that my taste buds changed, but once I became aware of the health benefits I said to myself I WILL LIKE THEM. 

I use them the most in my smoothies or juices. It's a great way to reap the benefits but not have to eat them whole. They are also great on salads. Just take some spinach, walnuts, goat cheese and then add some beets in there- killer. I now love the taste of beets and never thought that would happen. So, give it a shot as they are insanely good for your bod. Give yourself time to get used to the taste.

So for all of you beet haters out there, check out these amazing health benefits below and try to slowly incorporate them into your life! 

Low in calories

Stimulates liver function

Rich in fiber, vitamin c, magnesium, iron

Boosts energy

Reduces cholesterol & triglycerides
Anti-inflammatory

Natural colon cleanser

Rich in potassium

Purifier for the blood

Lessens tumor cell growth

Immune system booster
Contains betacyanins which counteract cancer

Promotes digestive tract health

 

Inspired yet? As you can see, the benefits are endless...

If there is a time when you bite into that beet and immediately want to spew it out, hopefully this list will be imprinted in your head (or at least on your fridge) and change your mind :) They really do grow on you and can be so beneficial to your health and wellness path.

Instagram @fitnfreekate

*Breadcrumb crusted Tilapia with a cauliflower puree, spicy green beans and a glass of cab*

Instagram @fitnfreekate

*Plain Greek yogurt with pumpkin flax granola, chia seeds, flax seeds, cinnamon, honey and sliced nectarines*

4th of July

I hope everyone had an amazing 4th of July weekend! 

Here are a few pics of mine :)

*The most gorgeous beach day ever*

*Watched the fireworks from our balcony*

*My homemade 4th of July cake*

*Greg and I rockin our RW&B colors*

*Healthy snack*

*Green tea and KIND bar- perfect light meal on the go*

*Getting in my antioxidants!*

-Kate