The Skinny on Healthy Fats …. What You Need to Know

Posted on February 9, 2018 by tootallfritz

Let’s follow up the Healthy Living 101 post with something equally as important, Healthy Fats. What’s the “skinny” on healthy fats? Isn’t that a loaded question. If you are in your 40s, you probably spent a bit of time eliminating fats from your diet during the “Fat Free” craze of the 90s. How many Snackwells did you eat? I ate a lot. I was skinny. I was not strong. Well, “Strong is the New Skinny”, right? The neat thing about being in my 40s is that I no longer care what is “in” or what is “cool”. Not that I was ever
“in” or “cool”, let’s be clear on that. But my focus now is laser sharp on me. What makes me feel good. What doesn’t. I’ve discovered that healthy fats are essential to our diets. All of us. Not just athletes. Not just people who want to lose weight or get strong. This is what I’ve learned, feel free to use whatever possible to help you and your family. And the disclaimer still stands. I’m not a nutritionist, registered dietician, or health coach. I’m just an enthusiast who wants to feel good each and every day and I want the same for you.

1. What are Healthy Fats? Healthy fats are fats that are found naturally in food. Real, whole foods. Once a food is processed, then natural fats are generally stripped out to modify the food in some way. Dairy is a perfect example. Cows produce one type of milk. One kind. Yet, there are how many different options of milk at the supermarket? Whole (real milk), 2%, Skim, 1%, Chocolate, Strawberry, etc. Take this a bit further to the yogurt aisle and depending on where you shop, you may not even be able to find real, whole milk (grassfed) yogurt. The food industry processes dairy products to strip out fat & insert sugar, fake sugars & flavors to make it taste better. The sugar & chemicals inserted by the food industry activate the same part of our brains as the drug heroine. Its addictive. If we are addicted to sugar & chemical laden foods, we eat and BUY more of it.

So if you want to eat healthy fats, you need to stick with whole foods. And as always, buy organic and from reputable brands to ensure that you are getting the best possible nutrients that are not contaminated. See the list of foods below that will offer the best healthy fats available:

Avocados
Nuts & Seeds – Raw, unsalted nuts. Almonds, Macadamia Nuts, Walnuts, Chia Seeds, Flaxseed, etc.
Nut & Seed Butters – Be careful with these! Look for Natural, Organic products. Always read the ingredient list. It should be short and just include the particular nut/seed + maybe salt. See the ingredient list from the one I just pulled from my cabinet for reference: Organic Roasted Peanuts, Contains 1% or Less of Salt.

Full Fat Dairy – Organic, Grassfed, if possible.
Eggs – Farm Raised, Locally Sourced, if possible. You want chickens that are walking around eating bugs and different plant materials. They will make the best nutrient dense eggs.
Salmon and Tuna – Wild Ocean Caught, not farm raised. Sustainability is an issue with anything from the ocean; however, farm raised fish has issue with diseases due to dense populations. Secondly, farm raised fish are usually fed a kibble type product that is a combination of soy & corn, among other things. The majority of soy & corn in the US is contaminated with GMOs. Lastly, farmed fish, salmon in particular have up to 50% less Omega 3s, the healthy fat that you’re looking for in the first place. PLEASE NOTE – If you shop at Costco or places that sell “fresh” fish, look at the ingredients label. I noticed awhile back that most of the “fresh” salmon at a major retailer, has dye injected into the fish, along with preservatives, to keep the salmon looking pretty as it sits on the shelf. I buy frozen Wild Caught Sockeye Salmon now.
Olives – Check ingredient labels. A lot of olives have extra “stuff” in the ingredient list that we don’t need.
Oils – Avocado, Coconut, Nut/Seed Oils (Walnut, Pine, Cashew, etc), Extra Virgin Organic Olive Oil. Be careful with Olive Oil, many of those sold in the US are not a good quality or contaminated with GMOs. I tend to use Avocado Oil as my default. Good reputation. Nice Consistency and great flavor.

See the graphic below for additional healthy fat options:

Image Source

2. Why Healthy Fats? This was certainly a BIG question for me personally after avoiding fats for so many years. The idea of buying full fat milk and real butter was just almost more than I could wrap my brain around. However, the science is there. Real science that’s waiting to be read, shared & acknowledged.

Supports brain function. Our brains are made up of fat themselves, almost 60% actually. Healthy fats stimulate new brain cell growth and improves memory. Helps the absorption of key nutrients that are required for cognitive health. Protects the brain from toxins. And improves mood & alleviates depression.
Supports Metabolism. Increase fat burning and energy production.
Keeps us full between meals. Fats are burned at a slower rate. They also trigger the release of hormones to tell our body we are full. Keeping us satisfied longer.
Helps the body absorb key nutrients.
Improves body composition thanks to increased fat burning capabilities.
Builds muscle faster.

Image Source from The ChalkboardMag.com

3. How Much Healthy Fat Do We Need? THIS is the million dollar question. I think we have a bit of a “fat” craze going on right now. Many of my friends are super skinny after adopting a ketosis type diet. Terms like Metabolic Efficiency and Fat Burner are becoming common. Carb Cycling is happening at every gym in the area. So what’s normal, for someone who just wants to be healthy? It looks like the the average dose of healthy fats for a normal person is 2-3 servings per day. What’s a serving? 1 TBS of a clean oil or a thumb size chunk of an avocado. Or a few nuts in the palm of your hand. If you have salmon for dinner, plus a veggie & half of a sweet potato with butter, then count that as 2 servings of fat. The salmon & the butter on the sweet potato. When its broken down like that, its not so hard.

4. Warning About Healthy Fats. Super easy to overeat. Fats taste GOOD! Yum!! I’ve been eating healthy for years but just consciously added healthy fats into my diet over the last year & a half. Initially I did too much! I even used a Metabolic Efficiency program once but the guidelines were very loose. The participants kept asking “how much fat do we need?”. The program designers would just say, “eat some with every meal”. Some? How much is that? So I’d eat 3 eggs with a side of avocado & bacon. Or Avocado Mayo Egg Salad with a side of Avocado. Salmon, 1/2 sweet potato w/ butter & a salad with avocado oil dressing.

Everything tasted AMAZING but I suffered from free styling the program. There weren’t set guidelines. No macro counting. Not enough information for me & I was doing it wrong. I didn’t feel awesome. I gained weight. Yep. Too much healthy fat!

I’m currently doing a carb cycling program with HiggsLifestyle. Lots of info. We were told exactly what to eat, in what portions & exactly how much fat. Our current fat percentage is about 50% of our daily diet. THIS is working for me. I’ve dropped all my weight that I’ve been holding onto for the last several years. However, this may not be the right combo for everyone. My sister is currently doing a carb cycling program with her gym & they are using 70% fat for the day. I know from past experience that this would probably be too much for me but its working for her and the participants in that program. Bottom line, there are lots of different programs currently focusing on healthy fats & how to kick start the metabolism as a result. Be careful & don’t get stuck in one that doesn’t work for you. Be dedicated to yourself, your health and finding what works for your body. And know that if weight loss (better body composition) isn’t something you need, then 2-3 servings of healthy fats each day will lead to optimal health. Adjust as needed based on how you feel, that’s just the guideline.

As always, the healthiest eating plan is one that is focused on natural, organic, whole foods. Eat a rainbow of colors. Each color of fruit/vegetable has different nutrients. Make food a priority in your life, not just an afterthought on the way home from practice or a sporting event. Incorporate all aspects of foods: Lean proteins, lots of veggies (some fruit), healthy carbs (legumes, brown rice, quinoa & sweet potatoes) & healthy fats. Drink water. Keep your daily added sugars under 24g per day (36g for men). Limit or avoid alcohol & sugary beverages/treats. Good luck, all. We have one life. One body. Let’s do the best for it that we are able.

** That’s the Skinny On Healthy Fats ** Amanda – TooTallFritz

Healthy Living 101 … Comprehensive How To Guide For Busy Families

Posted on February 8, 2018 by tootallfritz

At a point in time when families are becoming busier every day, there are a lot of excuses floating around as to why we don’t have time to be healthy. Why we don’t have time to make real food for ourselves and our families. Why we can’t exercise. Why our bodies are tired and broken. The majority of people are becoming more tired, sicker and heavier. The food, medical & pharmaceutical industries are booming businesses, becoming wealthier every day. Lets think about this for a minute. How do you feel? How do your kids feel? Is it possible to make some small adjustments that will pay huge dividends in regards to the health of you and your family?

Image Source

Let me help you by sharing some of the things I have learned over the years. Disclosure: I’m not a nutritionist, registered dietician, health coach or have any certifications to my name. I’m a health & wellness enthusiast who has spent countless hours ~~and dollar~~s researching food and nutrition. Feel free to use any information provided to make the best life possible for you and your family. Know that nobody is perfect. That’s not the goal. Overall health, making the best choices possible and FEELING GOOD is what’s really important. Side effects may include: weight loss, happiness, enhanced performance, more $$ in the bank for vacations, less $$ going out to healthcare.

1. Clean Proteins & Veggies. Most of my audience resides in the United States. Therefore, the majority of our food is contaminated with chemicals. Pesticides. Growth Hormones. Genetically Modified Organisms (GMO). Antibiotics. Etc, etc. Although we’ve been told our entire lives that these “additives” are not harmful to our health, there are studies that prove otherwise. Whether you agree or disagree about the necessity of “clean” foods, you may want to do some research on the topic. There is a reason why organics, “non GMO”, antibiotic/hormone free is now showing up on signs and packaging at the supermarket. What can you change?

Buy Organic
Read labels if you are buying processed foods. Look for ingredients that you recognize. Short, simple ingredient lists.
Find your local Co-Op (click for a list of some co-ops per state, mine isn’t on there so list is not complete, just a reference) for clean foods and info on local farmers.
Buy in bulk directly from the farmer. This may require investing in a chest type freezer for the garage but clean grass-fed beef, poultry, pork and wild caught seafood will go a long way to keep the family healthy.
Local Farmers Market. While many of you may not frequent the local co-op for fresh veggies year round, most do have local Farmers Markets with seasonal fruits & veggies! Make it a weekly stop for the family. Let the kids pick out new fruits & veggies they have never tried!

2. Be prepared. Yes, FOOD PREP is a must! As life gets busier, the pizza delivery man knows most of us by first name. What kind of night is it? Pizza, Chinese, Fast Food? Let’s be honest. How many times a week do you eat or carry out food? Is it really necessary? Sometimes, yes. Most of the time, no. A little thought goes a long way. As I started this post, I went to my fridge to see exactly what I had prepped and ready to eat, now. Yes, like right now. Or within a minute or two of plating.

This is what I pulled, ready to go from my fridge. I’m not even counting the leftover ham & mashed potatoes from last night, the chili from Super Bowl Sunday OR the pizza that hubby ordered on Monday while I was in Chicago for work. This is food I personally eat. Starting from left top: quinoa, ground turkey, roasted broccoli & asparagus. Left bottom: roasted sweet potatoes, shredded chicken, and two individual portions of sautéed veggies & turkey with 1 TBS avocado oil (full meal, ready for me to consume without any additional time unless I’d like to warm it up). My lunch from today is below. Chicken, broccoli & asparagus, all from above.

Is that overwhelming? Probably as a whole, yes. But I’m a normal person too! I didn’t do this all at once. I don’t believe in “meal prep Sunday” where people spend an entire day prepping food for the week. It does not have to be that time consuming. I toss in an XL baking tray of veggies when I notice I’m getting low on veggies. I’ll use whatever I have on hand. I like the colorful shortcut carrots, precut broccoli & cauliflower, brussels sprouts, zucchini, green beans. Really anything I can get easily. I buy in bulk at Costco. One giant bag of precut broccoli, yes please! I rinse, then toss on an XL baking sheet. Drizzle with Avocado Oil, Himalayan Pink Sea Salt & garlic powder. Mix by hand to coat veggies with a little oil/seasoning. In the oven at 410 for 30 minutes and walk away. Cut veggies pictured below. I cute up 3-4 zucchini (big chunks) & threw a bag of multi colored shortcut carrots on the baking tray. Probably took me 2 minutes once I had the zucchini cut & everything tossed with a little oil/salt/pepper/garlic.

Yesterday, I threw a bag of frozen chicken in the crockpot on high. I added spices. Sometimes I add a jar of salsa. Sometimes, I use taco seasoning (non gmo, gluten free). Sometimes, I go with Italian spices. Cook on high a couple hours. Shut off. Let cool. Shred. If you aren’t home during the day, use a crock pot with a timer. Your crockpot can be your BEST friend when it comes to preplanning meals and food prepping.

Over the weekend, I browned 2#s of turkey with a box of mushrooms & various spices. Last week, I dumped an entire bag of frozen shrimp (tails off!) into a pan, added butter, lemon, Cajun seasons & a bag of frozen green beans. Let cook down, pour off liquid, put in a container for future meals.

I cook in bulk. If I make stir-fry, I do 3x the veggies & protein that I want for one meal, then immediately divide upon cooking into containers for other days. I frequently do these things when I’m already in the kitchen cooking something for the family. Or when I’m making lunches. Time management. Use your time to the best of your ability. Stir-fry below: Various veggies & ground turkey (any protein will work, use whatever you have prepped in the fridge).

Enough about food prep. I’m sure you get the picture. If you don’t already hate me because I’m firing the pizza delivery guy, then just wait!

3. Protein Powder, Shakes & Smoothies! Say hello to a very controversial topic. We all have to decide for OURSELVES what we want to put in our bodies. Maybe you have clear cut guidelines for yourself, maybe you don’t. Regardless, beware of what Jane Doe & her friends are selling you. A few suggested guidelines are listed below:

Ingredients matter. Look at the ingredient list. Can you recognize what’s listed? Can you recognize sugars & fake sugars alike? Did you know that women are only allowed 24g of added sugar per day (36g for men)? How many grams of sugar per serving? Did you know that ingredients are listed in descending order. Meaning the ingredient with the LARGEST quantity, is listed first. So if the first ingredient is xxxxbitol or xxxxulose, that means the biggest ingredient is a fake sugar. Be informed.
Artificial anything in a shake or protein powder is not desired. Jane Doe may tell you that some of the deadliest things on Earth are found in nature. That is true! But at least I know what I’m up against (and not to eat it!). I don’t know or understand what that artificial ingredient, made in the lab, is going to do to my body.
If it tastes like a milk shake, then it’s a milkshake. I’m tired of hearing complaints on the taste of a decent protein powder. Grow up. Clean up your diet. Cut the sugar. Then you’ll get your taste buds back and realize that real food actually tastes good. You shouldn’t need sugar, fake sugar and/or artificial flavors to be able to swallow food. This is about nutrition, what your body needs, YOUR health.

Some great protein powders that I’ve tried are below, these 3 are vegetable based (Vega One, SunWarrior, & Aloha – I have no affiliation with any of these products). Also a peak at how my smoothies look. I change up the ingredients but they always taste great. My two favorites: 1 Scoop Chocolate Protein, 1 TB Natural PB, 2 Handfuls of spinach, Ice, Water. Or 1 scoop Vanilla Protein, 1/4 cup blueberries, 1 TB Coconut Oil, 1-2 Handfuls of Spinach, Dash of Cinnamon, Ice, Water. Both produce green smoothies but I can’t taste the spinach. I swear. If the green color grosses you out, try it with your eyes closed. Good, I promise!

Fruit in your smoothie! Fruit is better than sugar, right? Yes. But fruit converts to sugar and some fruits are inflammatory. I’m not going to tell you to never eat a banana but if you are looking for weight loss as a side effect of your healthy eating, then you need to drop the banana & grab the blueberries. See the list of anti-inflammatory foods below from LiveLoveFruit. Inflammation may lead to Heart Disease, Cancer, Diabetes, Anxiety, Allergies, Brain Fog & Excess body fat, to name a few.

4. Supplements. Another million dollar question. Do you need them? NOT a one size fits all answer. If you are eating a CLEAN, anti-inflammatory diet with lots of leafy greens, then you don’t need a lot of extras. A few items that may be beneficial, depending on your lifestyle are listed below. But once again, ingredients matter. Use reputable companies!

D3 – I’m sure you’ve heard of the benefits of being outdoors in the sunlight? D3 is the answer if there is no sun. Some call it the “Sunshine Vitamin”. D3 can increases immunities, increase bone/joint/teeth health, regulate mood, help the absorption of calcium & phosphorous (imperative for bone health) & fight cancer.
Probiotics – Healthy Bacteria! Focus is gut & immune health. Lots of natural probiotics so you don’t need to automatically grab for a capsule. Use active live culture yogurts (if you can do dairy), Keifir, Sauerkraut or Kimchi. You’ll specifically find the ever popular Kombucha missing from this list. It contains a small amount of alcohol which turns to sugar and its relatively controversial.
Omega 3 – Commonly known as “fish oil”. Omega 3 is the ONLY Omega you need. Don’t get pulled into the supplements that offer 3, 6 & 9. Your body only needs “extra” of the 3. We get enough 6 in our diet. And our body makes enough 9 that we don’t need to supplement. Omega 3 helps to fight inflammation (and related diseases), helps improve cognitive function & brain health. I’ve also read that it’s good for skin health. If you eat a lot of fatty fish, like salmon, you can probably skip this one. Its also found naturally in nuts & seeds.
Magnesium. If you’re an athlete, have trouble with constipation, get frequent headaches, have PMS cramps, or you can’t sleep, then Magnesium might be your new best friend. Magnesium comes in a couple different forms. Magnesium Citrate is what you want if you are constipated. Magnesium Glycinate is what you need for everything else: help getting to sleep, help in muscle repair, headaches, eye twitches, PMS cramping, sore or twitching muscles from physical activity, and it helps calcium absorb. Its also reported to help with anxiety and increase energy. If I only had one supplement in my cabinet, it would be magnesium. You can combine the Magnesium Glycinate & the Magnesium Citrate to get the desired result(s).

I don’t know about you but my brain is about ready to explode. That’s all I can personally process for one post. That’s probably MORE than most can process at one time, if they haven’t been studying this stuff for a long time. BUT, I wanted it all here, for reference. You may also be interested in some of my related articles below. My level of education on nutrition has increased over the years but one thing remains, passion. I’m passionate about being healthy. Learning as much as possible. And living the best life I am able. I know this isn’t easy, especially if you work, have kids, and are busy. But its worth it. I wish each and every one of you the HEALTHIEST life possible.

** Go Forth & Be Healthy ** Amanda – TooTallFritz

How to Guide on Homemade Bone Broth …. Liquid Gold for our Bodies!

Posted on December 8, 2017 by tootallfritz

I’m currently sipping on a cup of bone broth. This has been my project of the week. A labor of love which I started on Tuesday. Just finished. Actually, not exactly finished but I’m in the final stages so that counts, right? My beautiful bone broth below.

Very recently, someone in the house had to go gluten, dairy & sugar free (realistically low sugar, as in low added sugar, not natural sugar). There is an issue with leaky gut and an imbalance of several hormones, vitamins & minerals in the body. We also have a history of digestive issues for myself and the maternal side of my family. So anything that can help with digestion & healing is a win in my book. The bone broth was the next step for us in this journey. I have spent years studying nutrition and its effect on health & wellness. This knowledge has transformed my lifestyle and changed the types of foods that I buy and feed my family. Disclaimer: I’m not a nutritionist or a dietician, just an enthusiast who wants the best for myself and my family.

So why bone broth? Here is an excerpt below from Whole 9 LIfe:

What kind of nutritional benefits does bone broth offer?

Bone broth is a source of minerals, like calcium, phosphorus, magnesium, and potassium, in forms that your body can easily absorb. It’s also rich in glycine and proline, amino acids not found in significant amounts in muscle meat (the vast majority of the meat we consume). It also contains chondroitin sulfate and glucosamine, the compounds sold as supplements to reduce inflammation, arthritis, and joint pain. Finally, “soup bones” include collagen, a protein found in connective tissue of vertebrate animals, which is abundant in bone, marrow, cartilage, tendons, and ligaments. (The breakdown of collagen in bone broths is what produces gelatin.)

What are the benefits of consuming a properly prepared bone broth?

Proline and glycine are important for a healthy gut and digestion, muscle repair and growth, a balanced nervous system, and strong immune system. In fact, a study of chicken broth conducted by the University of Nebraska Medical Center found that the amino acids that were produced when making chicken stock reduced inflammation in the respiratory system and improved digestion. (There’s a reason your mom always made you chicken soup when you were sick.)

The gelatin in bone broth can help to heal a leaky gut, which may be of specific benefit those with inflammatory or autoimmune disorders. These compounds also reduce joint pain, reduce inflammation, prevent bone loss, and build healthy skin, hair, and nails.

For me, I wanted to make the bone broth verses buy it. One, its easy to make. Two, its inexpensive. Three, it makes a large quantity and I’m hoping I won’t have to make it again for awhile. Smile However, it does take time, which means it might not be a project for everyone. Steps to homemade bone broth below.

You might be wondering where to get the bones for the bone broth. You can use bones from any clean source. If you, your husband or parents are hunters, have them save the neck bones from the deer they tag during hunting season. If you are getting ready to butcher a cow from a local farmer that specializes in grass fed, hormone free beef, then have the butcher save the beef neck bones & oxtail. Or call your local co-op or butcher to see what they have or can save for you. Chicken carcasses, necks or feet are great too! If you buy from a source like the local butcher or the co-op, then you’ll need to pay for the bones. I paid $0.89 per pound for the beef neck bones. And then I also used chicken necks from my local co-op.

After obtaining the bones, first roast them in the oven. 425 degrees – 1 hour. Turn half way thru.

While the bones are roasting, cut veggies and add to your slow cooker. Any veggies will work, they are used to flavor the broth and will be discarded later. I used carrots, celery, leeks, garlic & ginger (small chunk). The fun part about this is that nothing needs to be prepped or peeled! Just wash, cut into reasonable chunks and toss in the crockpot. If you are using an onion or garlic cloves, no need to even peel those. The skins from the onions & garlic add to golden color of the bone broth. So fun! Even the kids can help!

I also added pink Himalayan sea salt & ground course pepper (or peppercorns), plus a tablespoon or 2 (splash) of Apple Cider vinegar. Don’t forget the vinegar, it helps leach the minerals out of the bones!

Once the bones are roasted, add to your crockpot. If you’re overzealous like me, your crockpot might look like this:

Thankfully my friend Sara P was on standby and told me that my crockpot was WAY too full! So I split my very full crockpot (hey, I got the lid on, so it looked good to me!) into a second one. Therefore, I advise this to be a 2 crockpot project. Smile Bones need to be completely covered with water and water should be to the top of the crockpot. Then cover & cook on low for a minimum of 24 hours. I did about 30 hours. That’s what worked for me and I wasn’t in a hurry.

12 hours into the cooking, I added a bit more water, increasing the water level to the top of the crockpot …. cuz Sara P told me to do it. This is what it looked like at 12 hours before I added more water.

At 30 hours, I turned off the crockpot and let cool. At 36 hours, I drained the liquid from the veggies, meat & bones. Instead of tossing everything, I fed what I could to the pups for breakfast. They were in heaven! I gave them the carrots, cut up the beef pieces that came out of the neck bones and gave them some of the chicken necks too because I was able to crush the neck bones between my fingers (which I did for each neck before I put into their food bowls). However, beware if you do this: 1) If your dogs aren’t used to a rich diet, this may give them digestive distress. I have 3 dogs. I split the meat & carrots from one crockpot between the three of them for breakfast yesterday. 2) Don’t give your dogs onions, chives, garlic or leeks, this is a poisonous category of foods for them. 3) Don’t overfeed them since this is more dense then a kibble. I put the veggies & meat from the second crockpot into the fridge for this morning’s breakfast. The first two photos below are what was pulled off of one crockpot. Then the resulting broth in the third photo.

After I strained off the meat/veggies/bones, I put in the fridge to cool. The purpose of this is so that a layer of fat forms on the top and can be easily skimmed off. I left it in the fridge for 24 hours. A time issue for me, I couldn’t take care of it sooner. If you are on top of it, you could pull off the fat layer much sooner. Save the fat for cooking or discard.

After the fat layer is pulled off, then the broth needs to be strained with a wire strainer to remove the tiny chunks of meat that might remain. I actually just strained the bottom of the batch. I wasn’t worried about perfection.

After removing the fat, how are you going to store your bone broth? It will only last for 3-4 days in the refrigerator. Some people can it. Others freeze it. Since mom just had surgery yesterday, canning wasn’t an option cuz I would need help with that. Freezing was what I chose. Mom had read on the all knowing Google, that the broth could be frozen into cubes for ease of use. 2 cubes equals a 1/4 cup and easy to add to recipes, etc. So thanks to the Dollar Tree, I secured some inexpensive ice cube trays for this project. I also saved a gallon water jug that I had emptied. I’m not super coordinated and I didn’t want to lose any of my broth! So I funneled the broth from my giant pot (hubby calls it my “Witches Brew” pot) into the gallon jug, then poured it into the ice cube trays. I’ll freeze, then store in freezer bags in the freezer.

The 2 crockpots yielded about 2 gallons of bone broth. This was a combo of beef & chicken bones. Using different types of bones in your broth is beneficial, so mix it up and use what is readily available. The result is a rich, dark colored broth that is thicker than traditional broth found in the store. You can then drink it straight or cook with it. Super fun project. Amazing health benefits.

Well, my first batch of bone broth was a success thanks to the help from Sara P, my mom and the ladies at the Fresh Food Hub in Auburn. Thankfully the Fresh Food Hub had some chicken necks on hand that I could buy and LaOtto Meats saved some beef neck bones for me. Hoping this bone broth helps aid in happy, healthy digestion in the future.

Happy Friday, all! Hope you have an amazing day & enjoy the upcoming weekend.

** Amanda – TooTallFritz **

GoMacro THRIVE Bar Giveaway Winner & Discount Code ……

Posted on October 31, 2016 by tootallfritz

The winner of the Assorted Tray of THRIVE bars from GoMacro was drawn via a Random Number generator. The generator selected #30. Number #30 was Amy Lauren! I cut off your FB name, Amy to give you a bit of privacy. I think you know who you are from this snip.

Please email me at amanda@tootallfritz.com with your full name & mailing address so that GoMacro can send you the THRIVE bars!! Congrats!

For the rest of us, we can use the 30% discount code: THRIVE30 for our first order at GoMacro.com. Thrive bars can be found HERE.

** Happy & Healthy Eating to All ** Amanda – TooTallFritz

GoMacro THRIVE Bar Review, Giveaway & Discount Code

Posted on October 23, 2016 by tootallfritz

I recently received a box of GoMacro THRIVE bars and was pleasantly surprised. I don’t eat many pre-made bars. I watch my sugar content and do my very best to keep it under the recommended 24g of added sugar, per day, for women. And well, most bars alone surpass the 24g of sugar. So I’ve basically said goodbye to protein & snack bars. Huge undertaking since I basically owned stock in one of the more well know protein bar giants. On occasion I’ll now do a low sugar Kind Bar while traveling, but that was it. THEN I met THRIVE bars!

The Thrive bars have 5-7g of sugar per bar. They taste good, like a sweet treat. Less than 200 calories. Plant based protein source. Essential Fatty Acids. Prebiotic Fiber. USDA Certified Organic. Non-GMO Project Verified. Kosher. Gluten-Free. 100% Vegan. Soy Free.

All that is well & good but what about the ingredients? Here is my favorite Thrive bar, the Chocolate, Nuts & Sea Salt. Cuz well, Chocolate & Sea Salt = perfection.

Print too tiny on the label? Better pic below.

Excellent ingredients for a pre-made bar. I’ve now added the THRIVE bars into my travel routine. I enjoy the variation and a change from what I’ve been doing for months. Super happy to have found this bar! If you would like to try the THRIVE bar, they have agreed to give one lucky reader a free Assorted Tray – 12 bars, 2 of each flavor, $26.28 value. To enter the giveaway you must comment below & tell us what your “go to” bar is for snacking or added protein intake. You can gain “extra” entries by following GoMarco on Facebook, Twitter, or Instagram! That’s 4 possible entries. Let me know in the comments if you liked Go Marco on any of their social media outlets. I’ll give you credit. If you win, I’ll ask for your social media “handle” to verify.

If you want to try the THRIVE bars now, you can use the discount code: THRIVE30 for a 30% discount at GoMacro.com. The Thrive Bars can be found HERE. Or you can find the bars in the Auburn & Ft Wayne IN areas at Kroger, EarthFare, Fresh Thyme & the 3 Rivers Co-Op. In the Chicago area, you’ll find the Thrive Bars at Whole Foods & Trader Joes. If you’re in the burbs & have a Kroger, they will be there too. Go try them!!

Giveaway starts now. A winner will be drawn on Monday, October 31st at 11am EST. Good luck!!

** Food Is Fuel ** Amanda – TooTallFritz

Skinny & Co. Coconut Oil Review & Discount Code

Posted on August 26, 2016 by tootallfritz

When Skinny & Company first contacted me to review their coconut oil products, I ignored them. I get a decent amount of opportunities to review products but I don’t accept very many. I have trust issues. I don’t want to accept something and be obligated to write about it when I don’t know if I will like it. In fact, once, a couple of years ago, I accepted products from a new compression wear company and ended up having to send the items back. For that reason, I go after the stuff I want to review and don’t accept many new products unless I’ve heard good things. I hadn’t heard of Skinny & Company. And I was really put off by the name. I believe in “healthy” not “skinny”. The second, or maybe third email came to me in July. I was in the middle of the Swim Bike Fuel program, I was very focused on what I was putting into my body. I had eliminated most of the chemicals from my diet and the next step was finding alternative products for skincare & health/beauty. Enter Skinny & Company. A company with all natural products that are vegan & gluten free. 100% Raw. Cold pressed. Any scents or flavoring is added with essential oils. Products are all edible because they are natural & raw without harmful additives. Sound good? Yes!

I’d been wanting to try coconut oil for its many health benefits, I just hadn’t gotten around to buying any. I figured accepting the Skinny & Company package would be a good intro to coconut oil without much of a “cost” to me per say. Then if I like it, great. If not, I’m not out much. I was shocked when the packaged arrive. More than just coconut oil!

They sent five 2oz jars of pure goodness. Very similar to their travel kit HERE minus a few items. Pic of the travel kit below with its reusable bag. I really want that bag!!!

My sampler contained:

2 oz Coconut Oil

2 oz Facial Oil

2 oz Oil Pulling

2 oz Whipped Body Butter

2 oz Sugar Scrub

To be honest, I didn’t know what to do with all this stuff! Oil Pulling, what?!?!? I was so excited that I immediately hit the net to figure this out.

I devoured the info on the Skinny & Co page. Read all the blog posts. Looked up all the products and was very happy to see a video available for many of the products, including one demonstrating oil pulling. Then I dove in & started testing products. I soon realized that I was doing more than testing. I was instantly smitten with all of these products. I can honestly say that I’ve used most of these products every day since I’ve received them. And I just made an order today purchasing more of everything, plus the Shampoo Bar & Lip Balm. Shhhh, don’t tell hubby!!

Products were liquid when I received the shipment but the consistency of the oil changes depending on the temperature of my house. They solidified almost immediately in the air conditioning, which is actually easier for use. I dab my fingers in the face oil or the body butter and am able to better control the quantity with the product solidified. It softens up with the heat of my skin so its easy to apply & smooth out without feeling oily. Note that a little goes a long way. Below, the coconut oil upon receipt in pic 1 & now (today) in pic 2. Kinda cool!

I’ve been adding the raw coconut oil to my green tea every morning. I just spoon some into my hot tea and don’t really worry about the amount. It melts immediately and doesn’t flavor my tea abnormally. I haven’t yet tried cooking with it or using it in my hair but will once I get a larger quantity from my new order. There are so many uses for coconut oil from eating it with a spoon purely for the health benefits (I know several people who do this), skin/hair moisturizing, sex lube, weight loss, metabolism & energy booster & it increases mental clarity. Not sure I’ve found another product quite as diverse.

I’ve been using the oil pulling 3-4x a week. Initially I only pulled for 8 minutes but I’m now up to 20 minutes. I do it when I’m drying my hair, putting on makeup, or writing blog posts. Smile I love the way my teeth & mouth feels after the pulling. The coconut oil has a bit of peppermint essential oil added for the pulling to freshen breath. It leaves my mouth feeling clean & refreshed. That being said, I always brush my teeth after oil pulling to get rid of the toxins and bacteria that are released during the pulling.

The sugar scrub is awesome. It smells great. Its edible (although I haven’t eaten it cuz I’m limiting my sugars). It’s coconut oil with coconut sugar and vanilla bean. Thicker consistency. I put some in my hand, then add a little water to use. So far, I’ve mostly used it for my face. It would be a great full body scrub in the shower but since I only had the 2oz sample, I wanted to save it ~~& won’t even let my kids look at it~~. I love the way it leaves my face feeling clean & fresh. My face is soft but not greasy. So nice.

The facial oil is one of my favorites from this group. If I had to pick just one product, I’d be sad but I’d pick this one. This also contains organic almond oil. I’ve struggled with moisturizing products for years. I don’t like my face to be oily or greasy from a product but I do need some type of moisturizer. Then add in the chemicals and perfumes in conventional moisturizing creams and I’m always less than pleased. My skin, particularly my face, takes a real beating between the pool and lake water that I swim in, plus the sun that gets me while running and biking. I have a lot of sun damage despite the usage of sun screen (don’t get me started on sun screen!!). The coconut facial oil leaves my face feeling soft & smooth without the grease. If it’s greasy, I used too much & need to rub it in better. Plus, it may just be that time of year where I’m starting to get less sun, but my sun spot are looking a little lighter. I don’t know if that’s from the coconut oil but I’m sticking with it. Plus I just read that coconut oil blocks up to 20% of the suns rays. Huge win, I can use the facial oil as a moisturizer and still get some sun blocking benefits without any chemical additives. Please note that the facial oil can also be used to remove make-up!

The body butter is another one of my favorites from the Skinny & Co line. For years, I’ve been using the pure cocoa butter “for stretch marks” as my body lotion, not because I have stretch marks all over my body, but because my skin is sensitive to fragrance & if I use a scented lotion, then my legs break out in hives. After a couple trips to the ER, I gave up chemical scented lotions but I can’t give up moisturizing my body. I use the body butter now for massaging my tired legs. And I also apply as soon as I shave my legs. The body butter is know to reduce the inflammation of razor burn and it just feels great overall. Totally different feeling than a thick lotion. This leaves the skin feeling soft and clean. Not greasy. Once again, a little goes a long way. No need to slather it on, like you would a traditional lotion. Just a dab will do the full lower leg without leaving a residue.

You’re in luck, if you want to try some of the awesome Skinny & Co Coconut products, they are currently offering a 20% off code thru 8/27/16, code: TREATYOURSELF. I made my order today!!!

If you want to wait til next pay day to make the splurge & miss the 20% off code, then Skinny sent me a 15% off code that’s good at any time: SKINNYCO15

Hope you enjoy learning about Skinny & Co as much as I have over the last month. And even if you aren’t interested in Skinny & Co products, I encourage you to look into the health benefits of coconut oil. Could be the ace in the hole that your missing from your regimen. Smile

** Focusing on HEALTH, Wellness & Fitness ** Amanda – TooTallFritz

Nutrition, Food & Health ……

Posted on June 24, 2016 by tootallfritz

Several things have happened this year that have really made me take a closer look at nutrition. I’ve realized that most people have no idea what it means to eat healthy. I’ve realized that many people who want to eat healthy struggle with food addictions that derail them at every turn. I’ve realized that food companies are not our friend. I’ve realized that the entire concept of nutrition has become muddied by people/companies who want to sell us something without regard to our wellbeing and overall long term health. The bottom line is that if you want to be healthy, and I mean really healthy without just going thru the motions, you need to do your own research. Invest the time. Make your own decisions. Health is not a one size fits all proposition but if you put some time into your nutrition, you can be healthy. And please don’t confuse being healthy with being the “perfect” dress size. While for some, that my go hand in hand, that’s not the case for all. The focus here is on nutrition and ultimately health.

Confession. This post has been in queue for months. First paragraph drafted & left to sit. Why? Not because I didn’t think it was important but because I didn’t feel as if I had enough knowledge to bring it to you. I’m not a nutritionist. I’m not a coach. I’m not a trainer. I’m not the person with all my ducks in a row with regards to food or fitness. I’m not anyone other than a regular person who is passionate about food and exercise. I want to be healthy. I want my kids and family to be healthy. I want you to be healthy. So I’m going to share some of the things I’ve learned. Give some tips on a few things you can do that might help you to feel a little better. And I’ll leave you with a list of documentaries that might peak your interest and help you get started in really thinking about yourself, your food and where you want to be health wise in the years to come. How’s that sound? I’m not selling anything. I’m advocating for real food, real health & a real future.

A few things I do that help me to feel good are listed below. I don’t have my nutrition 100%. I’m still tired sometimes. I’m grumpy a lot (especially now that schools out for the summer & full blown chaos has ensued). I don’t recover from workouts/races the way I used to but for the most part, I feel pretty good.

Cook real food. Avoid take outs & fast food when possible.
Eat less meat & more fruits and veggies (aka: freggies). Lunches should be fresh and appetizing! I usually have one or two “meatless” meals each day.

Drink water. Avoid soda, processed fruit/veggie juices, caffeinated sugary drinks & alcohol.
Prep dinners (Hello, Crockpot!!) and snacks ahead of time so that good choices can be made when everyone is starving.

Traveling? Pack a cooler with snacks & bottled water.
Try to avoid processed snacks: chips, bars, juice boxes, cookies. Embrace snack baggies full of your kids favorite freggies. Or make your own granola or energy bars as a family project.
Buy local via the local farmers market or food co-op. Buy organic, non-gmo foods. If that’s not an option, shop the outer aisles of the grocery store and try to pick as many fresh options as possible.

Cook seasonal fruits & veggies in new and different ways. Just because the kiddos don’t like red peppers raw, doesn’t mean they won’t like them as the base for crockpot fajitas! Asparagus or Zucchini anyone? Let’s try it on the grill, you’ll find it in abundance at the local farmers market for the next several months!

Experiment with getting nutrients thru real foods. I’ve been taking in less supplements and utilizing more vitamins/minerals in real food. Anyone try juicing? Its fun. Its easy. I’ve taken in a lot of nutrients thru the juicer that I wouldn’t have consumed previously.

If I have extra or don’t like a particular veggie in the juicer, I roast them in the oven. Sea Salt & Olive Oil will make anything yummy!

I’ve changed a lot of things this year and its mostly about my food. I buy as many local organics as possible. I don’t like to go to the supermarket. I go to the co-op first, then supplement at the grocery. I still struggle with the fact that my kids are not on board with my fruit & veggie movement. They still want pop tarts for breakfast & cheetos in the afternoon. But I’m making an effort. They complain a lot about there being “no real food in the house”, so I know I’m making an impact. If they choose an apple or strawberries one time over something processed, then that’s a mini win for me. Smile

Everything in moderation, right? That’s the saying but overall, I think eating real food, without chemicals & hidden ingredients will lead to better health for me and my family. There are many who believe that overeating, in conjunction with consuming processed & “fast” foods are killing this nation. Each year, the pharmaceutical & food companies are making a killing. Healthcare conglomerates are growing bigger and bigger. Yet, each day people are dying from cancer, heart disease, diabetes and a plethora of other diseases that never used to exist. Maybe we should think about getting back to basics. If you can’t grow your own food, make sure you know where your food is coming from and whether the person growing it actually cares about their consumers. That’s why I buy local. I want to know who is growing the food that I’m eating. And I’ve even started growing a few things myself. Normally I plant flowers. This year, Michael, Aby & I planted non-gmo veggie plants. Red peppers, cucumbers, zucchini & tomatoes. We’ll see what kind of yield this brings. We’ve already seen some decent growth over the last month.

So, that’s a little bit about what I’ve been doing lately. I know nutrition and food isn’t interesting to everyone. I’ve had friends specifically tell me that they do NOT want to know where their food is coming from and/or how it gets to the supermarket. That’s certainly their prerogative. If you want to know more about food, how it relates to health, nutrition and what’s in the supermarket, then consider watching a few of the documentaries listed below. All are on Netflix and available for streaming.

If you have any other documentaries that you think would be helpful for us to learn more about food & nutrition, then please share! I have several others I’ve heard are good but I haven’t watched because they aren’t on Netflix. I need to expand my streaming capabilities!

** Eat REAL Food ** Amanda – TooTallFritz

A Personal Investment ….

Posted on February 19, 2016 by tootallfritz

Bet on yourself. For life. And don’t be afraid to throw down a little cash to protect that investment. Buy new running tights. Keep your run shoes fresh. Pay for a gym membership. Register for a race. Get a nice juicer. Buy organic and locally grown produce. Spending money on your health, wellness, and making goals is not throwing away money, it’s investing in your personal wellbeing.

If you think you can’t afford to workout, run, or race, then think again. Can you afford Starbuck$? Can you afford to order out? Can you afford that fancy handbag that you’ve been eyeing? How about designer pumps, that you can’t even wear to the office because they hurt your feet so badly?

The excuses are endless. Stop. If you don’t take care of yourself, nobody else will either. Taking care of yourself is a sign of respect. A sign of intelligence. A sign that there is more to life than all the material things that so many focus upon. At the end, nobody is really going to care what kind of car you drove, whether you had an amazing designer wardrobe, or how much money you had in the bank. It’s time to really be honest with yourself and figure out what is important.

Too harsh? Maybe. Maybe not. So many people are struggling each and every day and just can’t commit to investing in the single most important thing, themselves. It’s time to educate ourselves. Exercise. Health. Nutrition. What different fruits & veggies can do for the body. How exercise effects not only your body but your life, and those around you. How can we feel good, each and every day? Everyone wants to feel good, right? Why don’t you feel good? Too much bad food making your feel bloated & sick? Too much stress leaving you an emotional mess? Too much alcohol to combat the stress? Too much sugar making you tired? How do you feel? I mean, how do you REALLY feel?

Now go grab a glass of water and figure out a plan. I want you to feel good, tomorrow. I want you to feel GREAT, next week. If you don’t feel great, and I mean REALLY great, then figure out why. Invest in yourself before its too late. Exercise and get the blood flowing. Eat foods that nourish the body and fight sickness and disease. You get to choose where to spend your money. Bet on YOU.

** I’m Betting & Investing on ME ** Amanda – TooTallFritz

Marathon Training IN THE WINTER …..

Posted on January 14, 2016 by tootallfritz

How hard is it for you to stay motivated thru the winter? If you have a spring marathon on the calendar like the Garmin Marathon or the Flying Pig Marathon, then you don’t have many options other than to keep yourself moving. But that doesn’t mean you have to pound out the same hard miles, in the same hard way that you would do in the spring and summer months. Maybe change it up a bit and try something new? Something that might get you out of the cold and onto the treadmill or indoor track when the wind chill slips below zero or the snow is flying so hard that those oncoming cars can’t even make out your reflective vest?

Don’t get me wrong, I love my snowy runs but I can’t run a quality workout when I have to worry about my footing. So I save my easy, fun, social runs for outdoors when the snow is flying. Then I take my hard, fast runs inside where it’s safer. I also shorten my training cycle and lower the number of days I run each week. I focus on power and speed and strength. This does a few things. 1) Helps me to avoid burnout. 2) Makes me FOCUS on the runs that I have on the schedule each week. 3) Allows me some free time for cross training and/or weight work. Winter workouts are important. This is the time to work on the areas of your fitness that need extra attention. Strength? I need more of this and it’s definitely something I’ll be focusing on this winter. My goal is 2 strength workouts each week.

Nutrition? How is this going for you? I was doing GREAT before the holidays. I had lost 12#s, then I got sick, did the holidays, ran a 50K & a couple marathons, now I’ve gained 5 of those lbs back and am facing down 16#s which I need to lose before I crush the Garmin Marathon in April. So part of my winter marathon training is focusing on my nutrition AND making sure I am getting adequate water intake each and every day. Lean proteins. Fruits & veggies. Healthy fats. Whole grains. Water.

Rest? You betcha! I’ll be honest; I’m tired. So freaking tired. I know I’ve ran a lot of miles lately but I’m also just a poor sleeper. And I’ve been sick. I’m definitely run down in more than one way. I’m good about getting my vitamin c and other vitamins that help strengthen my immune system but nothing makes up for sleep. Maybe the winter nights are longer for a reason? Take advantage of the darkness and get some extra shuteye. Sleep repairs your muscles, helps build your immune system and makes you feel better! Don’t skip the sleep or you’ll pay for it later. This week I’m dragging. Do I need to swim in the mornings? Yes. Do I need to rest more than I need to swim this week? Yes. So I’m sleeping in and I’ll worry about how fast (or slow) I swim next week. Priorities.

Marathon training is about so much more than the miles you log. As you age, you may also notice that your body just can’t take the pounding that was once the norm. That’s when you start to develop aches and pains that lead to injuries OR you can shuffle the deck and change the way you train. Change can be for the better. I’m mixing things up this winter. I’m going to step back on my miles a bit and focus more on quality. One long run, one tempo, one speed. I’ve mentioned it before but I use the FIRST Run Less Run Faster app on my iPhone to plan my workouts. It was a $2.99 download but I’ve used the program so many times that it’s paid for itself. This certainly won’t replace a coach if you can afford one but a coach isn’t in my budget, a $2.99 app I can justify. Smile I’m looking forward to picking up the pace this winter. It’s always hard for me when I start this plan. I can never hit the numbers initially but as I build strength, speed and confidence, I’m always amazed at where it can take me.

** Happy Running, All! ** Amanda – TooTallFritz

2016 Goals …. On Paper

Posted on December 30, 2015 by tootallfritz

I haven’t written about my goals for years. Not because I don’t have a clear set of goals going into each new year but because I’ve been doing this for a long time and redundancy is B.O.R.I.N.G. Plus my training is non-traditional, and my volume is sometimes ridiculous. I don’t want anyone to think they should follow my lead. I finally found a great chiropractor in Ft Wayne who has made a lot of money off of me this year because of my volume & race schedule. He keeps me running even when he thinks I should go sit on the couch. Together we have learned how to juggle races/ mileage & springboard from one set of goals to the next by sacrificing speed. That’s right. If my goal is volume, I sacrifice speed. I can’t have my cake and eat it too. I gotta pick. So let’s see how I will choose to lay out 2016.

The year 2016 will be broken up into 3 seasons. 1) Spring Marathon Season, 2) Triathlon Season and 3) Fall Marathon Season.

My goal race for the spring marathon season is the Garmin Marathon in Olathe, KS on April 16th. Please someone tell me that Olathe is flat and fast. Please. I’ve plugged the numbers into the FIRST Run Less Run Faster iOS app and if I can hang onto my treadmill this winter, I’m going to run 4:15 or faster on the streets of Olathe, in a sparkle skirt of my choosing, possibly dressed as Dorothy from the Wizard of Oz. Outfit to be determined. Goal time, established. 4:15 or bust.

My goal race for triathlon season will be the 70.3 at Rev3 Cedar Point on September 11th. Although, I applied for the Rev3 team/ambassadorship, I was NOT selected. No, I’m not mad. I apply for a lot of things and get rejected but that doesn’t stop me from going after my goals. I still plan to go to Cedar Point and annihilate the swim, bike & run and go under 6 hours for the first time ever. Now this is the main goal of the entire year, my “A” goal, if you will. I want to break 6 hours at the half iron distance and this is as much of a dream as it is a goal. I have a lot of work to do if I even have a chance.

My goal race for the fall marathon season is the inaugural Fort4Fitness Marathon on October 1st. This will be about fun and running with my friends and run club members. My goal here is not about speed but to get as many people as possible to the start line for the 2016 Fort4Fitness races. Marathon or not. It’s a party for the running community in the Ft Wayne, IN area and I’m excited to be part of it. I plan to run, walk, stroll and talk to everyone I see! I was there for the inaugural running the the Fort4Fitness Half Marathon in 2008 and I plan to be there for the inaugural running of the their first full marathon in 2016. Super exciting!

So what do I need to do to meet these goals? I need to stay focused on my healthy eating & get off the last 10-13 lbs that I packed on during the move to Indiana. I’m focused on this. Working on it daily. It will be gone before I hit the Kansas border in April.

In order to meet my “big hairy” goal for the triathlon, I need to become a better, more aggressive, faster, stronger swimmer. The term “just keep swimming” will eventually be replaced with something more aggressive and focused toward pushing the pace. I’ve never worked on my swimming, just basically showed up and swam. This will change. But first I have to get reacquainted with the water. I tore my rotator cuff in August after IM 70.3 Steelhead (race report HERE) and just went back to the pool today, for the first time. It wasn’t bad for a starter swim. I made it a mile in 45 minutes. But I need to slash this time by a lot to help achieve my goal.

I also think that strength work is integral to my performance related goals. I’m dedicating Tuesday & Thursday (before dawn) to my swimming & strength work. I thought I had my strength all figured out but the CrossFit Endurance class has been dropped. So I’m back on my own. But I can do this!!

We’ll start with these goals and build, adjust accordingly.

** Time to Get to Work ** Amanda – TooTallFritz

TooTallFritz

Running Toward: Health, Wellness & PEACE …………………………………….. Running From: Insanity, Screaming Children, Housework & a Big Ass

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Skinny & Co. Coconut Oil Review & Discount Code

Nutrition, Food & Health ……

A Personal Investment ….

Marathon Training IN THE WINTER …..

2016 Goals …. On Paper

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