Eating For Weight Loss

What the F#$K is #wineandwellness (wine and wellness)

2/3/2017

Wine: noun

noun: wine; plural noun: wines
1. an alcoholic drink made from fermented grape juice.
Wellness: noun

the state of being in good health, especially as an actively pursued goal.

So I guess if you combine an alcoholic drink made from fermented grapes and the state of being in good health, you have a really good time, or a really good way to look at the goal of staying healthy and happy. Wine and wellness are two things thought to be separate but really have the same goal. The enjoyment and the fulfillment of a life worth living. Amusée wine sommelier extraordinaire Leslee Miller asked if I would partner with her to create yoga classes inspired by qualities of specific wines. At first I thought, Hmmm That will be difficult, but my curiousity of how these two forces could collide for the good of our waist bands made me take on the challenge. I saw first hand how the power of yoga, paired with wines and and comradery could change a person’s disposition. In this installment of our #wineandwellness series we are in the mood for love. Not just because it’s near Valentine's day… Ok.. Maybe that Had a lil’ influence. Yoga taught by the amazing Jess Rosenberg. I will provide the soundtrack on the 1’s and 2’s (djing for those who are not from the street) Leslee will present wines to pair for specific dates. If you are on a first date, rekindle date, to the next level date, or a friend/ family zone date, there will be a wine for you. Our friends at Sage Healthstyle will be giving us some “sage” advice on love and companionship. Create catering will keep our palates pampered with delicious treats. So what the F#$K is #wineandwellness?! A chance for us to take some time out of our chaotic schedules with the ones we love, or like a lil’ bit, to enjoy moving our bodies, drinking wines to move our spirits, listening to music to sooth our souls and connection to fill the heart til your cup runneth over.

A Note from the Wine Side
Greetings! I'm Leslee Miller, Omaur's wine half for the upcoming #wineandwellness retreat at Create Catering on Feb 11th.
Not only is Omaur spot ON with his descript of our event, but also of the benefits as to coming to this extravagant event.
First, if you have never seen or tried 'partner yoga' then THIS is going to be your new addition, I swear. Not only is it fun, but super engaging. Fun for all involved. Secondly, if you've never paired wine to yoga or better yet, your VDay date, uhhhh...then THIS is also going to be the best thing you'll do for yourself (at least this month)! As a veteran sommelier, my love for wine and wellness coincide on a daily basis. So you're gonna have to trust me on this, I got you covered! Not only will I teach you more about wine on the 11th, but I will also share all of my tips & tricks as to how to sip in a few more glasses WITHOUT adding the extra calories. Yep, I said it. Drink more, weigh less! Possible? You betcha.
So if you're even the least bit excited about any one of these ideas, then yep -- you need to get yo booty movin' on buying yourself & another a ticket for our #wineandwellness!
See you there, Leslee

The Deets ( details) below:

Saturday February 11th 2017
11:30am-2:30pm
Create Catering
1121 Jackson St NE #145
MInneapolis MN
For tickets or more info go to
www.amuseewine.com/wine-events/upcoming

0 Comments

3 Foods packed with protein

1/26/2017

0 Comments

1. Protein waffles

I know waffles don't make you think of protein but these delicious treats are packed full of protein!
My favorite of all varieties of protein pancake/ waffle mixes are the Kodiak Cakes

Four 4" waffles have 14 grams of protein. Add egg and replace the water with milk and now you have 21 grams of protein. Waffles are back in the breakfast rotation!

2. Black beans and rice

Not just for broke students, black beans and rice is a perfect protein packed side for any meal of the day. One cup of black beans and rice is 7 grams of protein. One of my favorite ways to prepare is a "Dirty rice" style. Add red and green peppers, onion, garlic, and Cajun seasonings

3. Farro

This ancient grain has been gaining more popularity in recent years and its no wonder why. This tiny grain packs a protein punch. 1/4th cup of dry Farro has 7 grams of protein. This is great to add in soups, salads, you can use in the place of rice or quinoa.

0 Comments

New Year New you

1/9/2017

0 Comments

Every new year we start off by reflecting on all the highs and lows of last year and then we make affirmations or resolutions for this upcoming year and all of its glory.
Let keep it 100. The resolutions of loosing weight and eating healthy sound great in the afterglow of the endless bottles of champagne and fine drinks of New Years Eve but often don't end up being executed.

There are a bunch of statistics regarding New Years Resolutions and their success rates.
As you might have guessed for most of us the resolutions of health and wellness are harder to fulfill and maintain than a bucket with holes in it.

There are no easy solutions. Just taking it one day at a time and having a ton of compassion for yourself.

Here are 5 simple rules to reaching your goals.

1. Set realistic weight loss goals.

There are no quick fixes, or diet fads that will produce sustainable results. That means we have to do it the old fashion way. With patience, persistence, planning, and Hard work.
Trying to loose 30 pounds in 1 month isn't healthy and probably not feasible. Setting a realistic goal of 30 pounds in 6 months is way more attainable and sustainable.

2. Start Slow and progress when ready.

No one hops into their car and slams the foot on the gas. Its not good for cars and certainly not good for your body. Going from sedentary to 10 workouts a week may sound good but odds are burn out will happen. Find an activity that you like and increase the times you do it per week. Make walking a big priority. Try to move your body for 30 minutes a day. That time can be broken up into smaller chunks throughout the day. As you are feeling more comfortable with movement challenge yourself to increase intensity of exercise. that could be doing the activity for longer or if its an endurance activity improving time.

3. Eat to fuel you body

In order to lose weight you must cut calories. That doesn't mean starve yourself. Not eating is the same as over eating. I know it may be confusing because of a lot of sources telling you different things. Just know that if the body doesn't have enough fuel then it will hold onto fat as a fuel source. Its best to eat a 3 sensible meals. Breakfast, Lunch, and Dinner. Have 1-2 snacks. That could be nuts to a protein shake/ bar. Always have Protein at every meal.

4. Drink water

The body is 70% water. Not Diet coke. Not beer, Not soda. Not even lacroix bubbly water.
Water is essential for weight loss. It helps to eliminate toxins as well as great for muscle replenishment and growth. Drink at least 48 ounces (oz) per day!

5. Don't skip the sleep

Proper sleep is important to weight loss. lack of sleep will make you eat more therefor adding to your waistline. 6-8 hours of rest will allow your body to revamp and rebuild from the day before. If you are working out more the body requires more rest!

0 Comments

Healthy holiday side dishes

12/21/2016

1 Comment

They Holidays are here! Its that time of the year of many social gatherings and lots and lots of eating. Here are 4 side dishes that are an awesome way to change up holiday meals and to stay healthy.

1. Bread free Stuffing Serves 6 150 calories per serving

ingredients
servings:
4 tablespoons ghee (or bacon grease)
1 head cauliflower (cut into florets)
3 cups sweet potatoes (diced)
1 onions (diced)
2 cloves minced garlic
8 ounces mushrooms (chopped, choice, I've used chanterelles, baby bellas, or shitakes)
1/2 teaspoons chopped fresh thyme
1/2 teaspoons fresh rosemary (chopped)
sea salt

directions

Preheat the oven to 400 and line two baking sheets/glass baking dishes with unbleached parchment paper. Put the cauliflower on one sheet, and the squash on the other. Toss the cauliflower and squash each with 1 Tbs. of melted cooking fat.
Roast until the cauliflower is tender and has golden brown edges, about 30 minutes. Stir halfway through. Roast the squash until golden and tender, stirring halfway through, about 40 minutes.
Meanwhile, melt the last 2 Tbs. cooking fat in a heavy skillet. Add the onion and cook for about 10 minutes, stirring frequently, over medium head until soft and almost caramelized.
Add the garlic, cook for a minute. Add the mushrooms and cook for about 10 minutes, stirring occasionally. Finally, add the diced apple and sauté for about 5 minutes, until softened but still firm. If necessary, add another tablespoon of fat.
Finely chop the herbs. In a large serving dish, toss together all the components: the squash, cauliflower, and mushrooms. Season with the herbs, salt and pepper.

2. Beet and Mandarin orange Salad serves 5 100 calories per serving

ingredients

1 tablespoon olive oil
3 beets (washed)
5 mandarin oranges (peeled)
3 tablespoons mint (chopped)
1/2 cup quinoa

directions

Preheat oven to 375 degrees F.
Coat beets in olive oil then wrap in aluminum foil and place on baking dish.
Place in oven for approximately 45 minutes.
Once they are finished roasting, remove from aluminum foil and let cool.
After cooling for approximately 10 minutes cut into 1 inch pieces and remove the skin.
Place in large bowl with mandarin oranges and mint.
Enjoy!

3. Brussel sprouts and pomegranate salad serves 8 150 calories per serving

ingredients
1/4 cups mayonnaise
1 tablespoon fresh lime juice
1 teaspoon grate lime peel
8 ounces brussel sprouts (thinly sliced,, about 4 cups)
1 sweet potatoes (large peeled, chopped, cooked, about 2 cups)
1 pomegranate (seeds removed and reserved,, about 2 cups)
1/2 cups toasted pecans (optional)

directions

Combine mayonnaise, lime juice and lime peel in large bowl. Add Brussels Sprouts, sweet potato, pomegranate seeds, and pecans and toss. Garnish, if desired, with chopped fresh cilantro.

4. Cauliflower and parsnip mash serves 6 150 calories per serving

ingredients
1 cauliflower head
1 parsnip root
1 clove garlic
4 tablespoon salted butter
pinch of sea salt (optional)

directions

Add water to the bottom of a double pot and place over medium-high heat, cover and bring to a boil.
Peel and cut up the parsnip root. Cut the head of cauliflower in half and remove the stem. Chop cauliflower into small pieces. Add the parsnip and cauliflower pieces to the steamer basket (for me that is the top portion of the double pot). Alternatively, if you don't have a double pot and steamer basket you can add the cauliflower to a large pot, cover with water and bring to a boil.
Steam cauliflower and parsnip for 15-20 minutes, or until soft.
Add cauliflower and parsnip from the pot to a food processor. NOTE: Be sure to use oven mitts to hold the steamer basket and be careful of the steam while pouring into the food processor.
Process for a few seconds to chop then add butter, garlic and a pinch of sea salt (if you'd like). Process until smooth and well combined.

1 Comment

Eat to loose

6/23/2016

0 Comments

Loosing weight has always seemed like this great mysterious land that a lot of us want to go to but can't seem to find with all of the various road maps. With the wonderful invention of internet there is a plethora of different views on the best way of loosing weight. Some of them are good. Some are not so good and damaging. Here is a rough understanding of one of the best ways of leaning out the body while encouraging muscle growth. For some counting Macro nutrients, also known as counting Macros, will change the way you approach food. For others such as aspiring body builders and fitness enthusiasts, This will be a game changer. As always with the internet check multiple sources. Not just the one you are reading now. Two sites that have phenomenal information regarding counting Macros are bodybuilding.com and rippedbody.jp. Here are 4 tips below and a segment on this same information for Fox 9's The Buzz.

1. Don't Starve yourself. Be consistent with your diet.
2. Figure out your total daily energy expenditure (TDEE) You can find a TDEE calculator button below.
3. Simple Macro nutrient counting
    1gram of protein per pound of body
    .4-.5 grams of carbs per pound of body
    .4-.5 grams of fat per pound of body
4. On days of working out eat more carbs and lean protein, eat less fat.
    On rest/ recovery days try to avoid carbs, eat more veggies and fattier meats.

TDEE CALCULATOR

Buzz Segment

0 Comments