It’s been another crazy week in the life of Kaylie, let me tell you! I’m seriously looking forward to Sunday when I get to sleep in because I’ve literally slept 5 hours every night this week. Not. Good.
Anyway, I wanted to share a recipe I made on Sunday that is gluten-free paleo-friendly and super yummy!
Pizza Crust Ingredients:
- 4 cups of Cauliflower
- 2tbsp Almond Flour
- 1 Egg
- Basil and Oregano to taste
Pizza Crust Instructions:
- In a food processor, finely mix the cauliflower until it looks like rice
- Pour into a bowl and microwave cauliflower for 2 minutes
- Add the almond flour, spices, and egg and mix thoroughly
- Place on a buttered baking sheet so the crust is about 1/4 inch thick
- Bake for 10minutes
- 1 Yellow Bell Pepper
- 2 cups Spinach
- 1 Half Onion
- 6 Costco Meatballs
- 1 cup Pasta Sauce
- 2 tbsp of Butter
- Basil, Oregano, Garlic, and Paprika to taste
- Melt butter in a sauce pan and sauté veggies until onions are clear.
- Microwave meatballs for 1 minute.
- Pour sauce and spread evenly on crust.
- Add the veggies and meat, along with the spices.
- Bake for about 10-12 minutes.
That’s about it! It’s really easy to make and it tastes delicious! I loved the crust- it was just as fluffy as regular crust, and the toppings were super filling and delicious. If you’re eating gluten free/paleo and crave pizza, this is a great recipe to fix that craving.
Honestly, pizza is too great to leave out of your life. Bread? We can all go without so much flour/wheat/GMOs, though, so this recipe is the best of both worlds!
Alrighty time to get to work. I’ll talk to you guys tomorrow!
- What is your favorite pizza topping?
Before we talk about weight loss, I want to show you guys a funny competition that Kevin and I did this weekend. We are both super competitive and it makes for funny entertaining…
Most people embarking on a fitness/healthy journey do so because they want to loose weight. Whether it’s 10lbs or 100lbs, weight loss is a tough thing to be successful at. There are so many assumptions out there about HOW to loose weight…
Stop eating carbs…Eat most carbs and less fat…Run the weight off…Weight lift to loose the pounds!
What weight loss program really works?
This is a really hard question to answer in one blog post. [unless you guys don’t mind reading for 3 hours ] I promise I won’t bore you guys to death, so I’ll break it up into different posts:
Eat Quality Foods- don’t count calories
Eating Fat Doesn’t Make You Fat- how many carbs/fat/protein do you really need?
Weightlifting Burns More Calories
High Intensity Cardio Works Better
Supplements That Matter
Sleep, Recovery, and Living A Stress-Free Life
Diet is the biggest factor of weight loss, so let’s start with that.
Eat Quality Foods- Why Counting Calories Sucks
I tell my clients this on a daily basis and, for some reason, it just doesn’t get through. Nevertheless, you can’t out exercise a bad diet. I know it may seem tempting to run 5 miles [burning roughly 500 kcals] so you can eat an apple fritter. But that’s not the best way to loose weight.
The quality of foods mean more than how many calories they have. I can guarantee that your weight loss will be easier if your diet consists of quality foods but you eat more of them.
Think about it.. you’re body responds so much better to an apple and peanut butter [about 200 kcals] than it will to half a snickers bar. [about 150 kcals] It’s all about the macronutrients- fats, carbs, and proteins- and not just the calories. It’s important to make sure you eat foods that are balanced, meaning they have a little bit of each of these macros, for many reasons. Here are just a couple:
Have a Balance of Protein, Fat, and Carbs~
Stabilize your blood sugar- eating protein with carbs is a great way to stabilize your blood sugar and, for that matter, control your insulin levels. Protein inhibits insulin secretion, decreasing your risk of diabetes AND helping your body’s hormones stay normal, aiding in weight loss.
Keep your energy levels up- Speaking of blood sugar, having pure sugar is probably the worst thing you can do because it sends your blood sugar on a roller coaster. Not only does this cause crashing energy levels, but it sends your body into a nervous wreck, making it almost impossible to loose weight.
So how to you know how much of each nutrient to eat? Many people have different opinions on how many carbs/protein/fat to eat.
In my opinion, I know how harmful a high carb diet can be. Because most carbs are junk food or seriously processed, I would rather eat a lower carb diet and eat higher levels of protein and fat to keep my body healthy.
Junk Food Carbs~
Pizza [36g per slice]
Donuts [approximately 25-50g]
Candy [approximately 25g-70g]
French Fries [50g in 117g]
Chips [120g in an 8oz. bag]
Ice Cream [20g in a half cup]
I could go on, but this is just to give you an idea of what most carbs in our society’s diet consist of. I know there are healthy carbs, but they are have much less carbs in them then the junk.
Quinoa [25g in a quarter cup]
Fruits [approximately 5g-30g]
Vegetables [approximately 1g-10g]
Greek Yogurt [6g in a cup]
As you can see, you can eat a lot more of the healthy carbs and still eat a “low carb diet”. Obviously I eat less carbs because I follow the Paleo Diet, but that’s another topic for another time.
Basically, I would stay away from diets that suggest you eat 300g of carbs per day. Unless you are burning a lot of calories [ie you’re an athlete or working out more than 8 hours per week], you’re body really doesn’t need that many carbs.
How many carbs should you eat?
- Aim for at least 35% of your daily food intake being carbs.
- Don’t eat more than 45-50% carbs.
- Stick to healthy carbs- veggies, fruits, aged dairy [cheese/yogurt], and quinoa.
- Stay away from bread, processed oats, white rice, or any other processed carbs.
Stop thinking that fat is bad. If you eat the right kinds, it’s not. Really.
Why are fats good?
Healthy fats clean out your blood vessels and aid to brain health. There is a reason why Asian people look so young- they eat fatty fish ALL THE TIME.
When you’re not working out, you actually burn fat instead of carbs. Why? It’s harder to break down fat to use as energy and, since you don’t need energy as quickly when you’re not working out, your body chooses to use fat as its energy source.
Again, the quality of the fat you eat is really important. I’m not a fan of eating a ton of fat, like a lot of Paleo Diet-ers are. [Paleo recommends eating nearly 50% of fat daily] But, I do think you can stop restricting yourself and eat more healthy fat.
Healthy Fat to Eat~
Fish fat- oil supplements or any fish you’d like
Nuts and Nut Butters
Aged Dairy- greek yogurt, cheese, whole milk
animal fat- steak, chicken, pork, etc
Junk Food Fats~
Trans fat/ GMOs- Crisco and fast foods
Vegetable Oil/ Soy Bean Oil
Pretty much anything that isn’t natural
How much fat should you eat?
I would say, depending on the person, it’s good to stay in the 20%-40% range when it comes to fat. This will keep you fuller longer, help your heart, and it really will help you loose weight.
Protein is more of an important factor when it comes to repairing muscle after exercise. Still, it’s a super important nutrient to eat to keep energy levels up and maintain and build muscle. [which will burn more calories and help you loose weight]
What kind of protein should you eat?
Animal protein- it’s the most potent and easiest to absorb in your body
Whey Protein- this is found in milk/dairy, but can also be taken as a shake/bar
Casein- Also found in milk, and this is great for long-term muscle repairing after workouts.
How much protein should you eat?
The more you work out, the more protein you need
Eat anywhere from 20-40% protein each day.
Trial and Error~
I know everyone is different, and believes in different ways of loosing weight. This is just what has worked for me and my clients, and these are the things I learned in college. But the great thing about healthy-eating is that you can alter is to make it work for you!
It’s important to try different diets out for a few weeks each to see if the diet is actually working for you. Good luck, and let me know if you have any questions or concerns- FitnessMovesYou@gmail.com
What diet has worked for you in terms of healthy living/ weight loss?
What is your favorite healthy meal?
It’s raining this weekend…
… but apparently Kevin didn’t get the memo. His wardrobe was conflicted yesterday- a snow jacket and shorts.
For Southern California, this is seriously a miracle. We haven’t really had a winter and it’s been super sunny most of the year. I know, I know, this sounds a bit like I’m complaining about the sunshine and I should just stop because many of you have been dealing with super snow storms. It’s just nice to have rain and clouds- too much sun all year long really isn’t all it’s cracked up to be.
So I made a goal this week to work out all 5 days so I could have the option to take Saturday off. Here is what I did:
- AM- At-Home Workout
- PM- 3 Mile Run
- Weight lifting Circuits
- Cardio Conditioning to work on my speed
- Clean and Jerk 3×8 @ #65 / Snatch 3×10 @ #45 / Dead Lift 3×5 @ #185
- Some Corrective Exercise Stuff
- 30min Elliptical [3miles]
- Back Squats [3x8 @ #135] / Chest Press [3x5 @ #95]
- AM- I went to yoga!!! It went really well. One thing I’ve learned about myself through all this weight lifting: I am a lot strong of a yogi… but I’m also a lot tighter.
- PM-Last night, my dad and I met up for a workout at the gym. We did our own thins on the cardio front [stairs for him, sprints for me] and then we did this…
So, by the time I got to today, I couldn’t even think of working out. I am super tired and sore and definitely need a day off. My goal was to feel like I deserved a day off, rather than being too lazy to work out. [Which is the case most of the time ]
I’m kinda glad that today is raining, although I did want to start the #FFMarchMiles today with a quick jog/walk.
For the month of March, Fitfluential is encouraging everyone to run 100 miles! Or walk, or hike, but I kind of want to use this challenge as a motivator to train for a 5K I have coming up at the end of this month. You guys to do it, too!!! Anyone can participate and you can either walk or run, or both! If you need a plan, you can follow one HERE.
Alrighty I gotta go get gas before hanging out with my boyfriend for the rest of the day. I hope you guys have a lovely weekend. Talk to you Monday!
- Do you like the rain/snow?
- Have you heard of the March Miles Challenge? Anyone else participating??