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

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.

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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. 

Food - Powerful Medicine or Slow Poison

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.

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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!

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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:

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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.

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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.

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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.

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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. 

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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. 

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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. 

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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. 

cure patient with food

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

** Amanda – TooTallFritz **

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Skinny & Co. Coconut Oil Review & Discount Code

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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!

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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!!!

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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. 

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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!

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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!!!

20 Percent Off

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 ……

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.

Nutrition

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.

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  • 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. 

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  • 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. 

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  • 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! 

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  • 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.

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  • 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!

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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.

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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 Matter of Healing Thru Rest, Strength Training & Healthy Eating ….

I’m in a lull between The Go! St. Louis Marathon and the Pittsburgh Marathon.  Three weeks between the two races.  The timing was a strategic calculation to allow my body to heal up a bit from St Louis.  It was a good call. But with this being Boston Marathon week, I’m just restless.  I want to run.  I want to run fast. But alas my chiro body says, NO! 

So I’ll just keep thinking about running fast and well, doing what I’ve been doing …. taking care of myself, eating well, stretching, strength training and running easy. 

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But I can certainly think about running fast, right?  I’ve reset my Run Less Run Faster app and am ready to go with some targeted workouts once I get the green light.  I certainly don’t want to backslide and aggravate the Plantar Fasciitis DEVIL who is currently napping.  He certainly hasn’t left but I’m feeling better each and every day thanks to a lot of torture over the last 4 months from my new Chiro

So far, this year has consisted of rest, a lot of strength training and a little running.  There have been a lot of kettlebell swings, hand release push-ups, squats, lunges, weighted sit-ups, knees to chest, ab baskets, side to sides and short bursts of strength workouts both in and out of the gym.   All by myself.  I’m really missing my 5am CF crew in IL!   I also miss being able to swing a kettlebell and not have to worry about some unsuspecting gym patron rounding the corner right into my kettlebell improvised CF area.  I miss having certain equipment, like rings for ring rows, a box for box jumps, a wall ball, and a weighted ball for ball slams.  Yes, I actually miss those torturous things and so much more!  But I’ve improvised and been good about doing a minimum of 2 strength workouts each week.  Even if that means I have to skip a run to squeeze it into my day.  I know that a strong body is essential not only to a healthy life but also injury free running.  So strength training is a priority.  In and out of the gym.

CF at Home

I’ve also made a few changes on the food front.  I’ve always been decent about my food choices but things took a turn south last year.  While I normally favor fruits & veggies, my love of carbs took over and I was eating WAY too many cheese quesadillas & flavored Triscuits!    I tried to balance out my carb intake with exercise.  You know that never works but a carb lover can hope, right?  Then I tried to decrease my carbs and up my protein.  That helped temporarily but I quickly tired of protein powders/shakes/smoothies.  And my body didn’t love all that protein either.  Plus I was still craving those junky carbs!   Then one of the books I was listening to last month (Born to Run by Chris McDougall) mentioned a change he had made that helped him control appetite and lose weight.  Salads for breakfast.  What?  Yep, salads for breakfast.  I figured it was worth a try.  I bought some fresh produce, developed an obsession for kale, and started making a humongous salad every morning after I returned from the gym.  I filled my salads with nutritious items, healthy fats, plant proteins and tons of veggies.  Not a wimpy, “diet” salad but real food that would fill me up!  Every day.  Today’s salad below.  Kale, red onion, avocado, yellow pepper, northern beans, tomato, chia seeds, olive oil, balsamic vinegar & sea salt.

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I eat as much of my hearty salad as I want for breakfast and then put the rest in the fridge for lunch.  Guess what.  I’m on week 3 of salads for breakfast.  And I feel good.  Like really good.  I can’t tell you if I’ve lost weight cuz I “Threw Out the Scales” before I started my salad for breakfast regimen.  But I feel good.  And my tummy is happy.  And I’m full.  I’ve replaced most of the cheese quesadillas with healthy carbs like baked sweet potatoes.  Or in a pinch, I eat the Brown Rice Sweet Potato Triscuits.  Smile  Cuz my love of Triscuits goes beyond the scales!  But overall I’m pretty happy right now and feeling way better than I have in about a year.  So I’ll be buying ALL THE PRODUCE and eating lots of greens with a variety of veggies going forward.  I’m not a vegetarian but I’m certainly going to do some more research about food and specifically plant proteins.  And most importantly, I’m going to enjoy feeling good. 

Food You Eat_Ann Wigmore

The point of this post isn’t to start a movement where everyone should eat salads for breakfast but rather to suggest that if you’ve been doing what your doing for a long time and it’s not working  ……. maybe it’s time to try something new.   Be open to change.  If you are tired and run down, what type of food are you using for fuel?  Exercise will always help us feel and look better but the FOOD that goes into our mouth is the main source of our energy and health.   I’m trying to make sure that I’m eating what my body NEEDS rather than what it immediately wants.    As a result, I want less and less of the foods that are “not so good for me”.  I’m still not perfect.  Never will be perfect.  I mean, we have a standing order with the pizza guy for Monday nights but now we get a salad with that pizza too.  Winking smile

If you are struggling, don’t give up.  Cuz that will put you further back than where you are now.  Keep fighting the fight.  Change things up.  Don’t’ forget to Hide the Veggies from the family and yourself in some of your favorite meals.  And please, try to find a way to fall in love with good, clean foods.

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** Eat Your Veggies ** Amanda – TooTallFritz

Keeping Things Fresh…

I’m pretty simple and could do the same thing just about every day.  However, my body goes into a holding pattern and if I have any desire to change the way my body functions, then I have to change my diet activities.  Okay, both diet and activities.  Once I put on a few pounds, they don’t want to leave.  Like never.  I fully admit that it’s part laziness where I just want to run, not eat like an herbivore unless they also love jelly beans!!!, not give up alcohol and basically do whatever I want but on the other hand, I also have time restraints which have nothing to do with my overeating.

So I’ve been trying to change things up, keep my workouts fresh, force my metabolism to MOVE without adding too much additional time to my workouts.  I think it’s been positive thus far.  If you follow me on DailyMile, Facebook or Twitter then you may have seen me tag things “Operation Lose 8lbs”.  That 8 lbs is the bit of weight I put on during last summer’s injury and a “little” extra that I’ve picked up over the last 2 to 3 months.  Good times.  So I’m serious now and I need fast results so that I won’t have to carry the extra 8lbs through the Lansing Marathon.  I mean really, 8lbs over the course of 26.2 miles is a lot and I only have 44 more days so there’s no time to waste. 

First thing I added was push-ups.  I have a love/hate relationship with anything strength related.  I’m weak.  I have a weak core.  I start a routine and its always dropped within a couple week regardless of my good intentions.

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So 50 pushups every day.  The first two days, I was super sore but things are starting to get better and I already notice my core firming up a bit which is my weakest area and where I gain weight first so I’m happy.

I’ve also added in random StairMaster workouts.  I did 2 last week.  Duration of 30 to 40 minutes each depending on my available time slot.  Old pic but same machine!   The StairMaster really helps me lose!

I’ve split my workouts so that I can get in something, even a short something, a couple times a day.   Trying to get the metabolism moving and then moving AGAIN before it totally goes to sleep.  This may mean a short run and a short Stairmaster workout  or possibly two runs like yesterday.   I’d like to think this snowy run on Old Plank Trail burned a few extra calories last night!

Snow OPT_black white_3-6-13

I’m also stretching.  One to two times daily.  Not because I think it will burn “extra” but because I know I need it.  Oh, and I’m chugging water, eating my fruits and veggies, focusing on lean proteins and trying my hardest to avoid processed sugar and NOT overeat.  Not overeating is the hardest part. 

So I’m focused.  I’ve lost 3 lbs.  I have 5 more that need to hit the road.  44 days.  That’s 0.11 lbs per day.  I’d like to think I can manage that but only time will tell.

Where is your weak spot?  Overeating, eating junk, or not hitting the gym? 

** Operation Lose 8lbs ** Amanda – TooTallFritz **

Right Vs “Could Have Been Better” on Refocusing….

We all admit to having good days and bad days when it comes to food intake and workout plans.  Since I specifically called myself out yesterday and promised to refocus my efforts to “do better”, I figured it would be good to review yesterday and acknowledge what went well and what could have gone better.  This is all about accountability, right Lisa E?

Today the scale read 165 but it had to think about it.  I don’t have the tenths position on the scale so it wavered a little bit flipping between 166 and 165 but it finally settled on 165!  Whooooop, I’ll take it!  One step at a time, right?

Right Vs “Could Have Been Better”

RIGHT

COULD HAVE BEEN BETTER

4 mile run before work 2 shortbread cookies with Michael while packing his breakfast
ProBiotic from my Cleanse kit before work Starbucks Skinny Peppermint Mocha after a chilly walk to work
Banana & Greek yogurt for breakfast Cheese curds (non-breaded) as a snack while “warming up” dinner
Baby Shortcut Carrots for AM snack Leftovers for dinner, which were from a restaurant, did not include any fresh “green”  ingredients
Salad with fresh veggies & 2 low fat cheese sticks for lunch Late dinner – 8:30pm since I worked late
Protein Drink for PM snack since I worked late No PM workout since I worked late
Tons of water throughout the day More time between dinner & bed
Herbal caplets from my Cleanse kit before bed  

I’ll never have a prefect day and that’s certainly not my goal but it would be better for the columns to be imbalanced, in favor of the good.  As a general rule, I focus on drinking my water,

water Eating fresh fruits and veggies,

Consuming lean proteins,

image

Focus on whole grains and avoiding processed (canned, packaged foods).  I do my best to use fresh ingredients, even for cooking.  I also change up recipes that call for “frozen” veggies and use fresh and I normally steam fresh veggies to serve as a side dish for dinner (thank you Ziploc Steamer Bags!) rather than using canned or frozen options.

I do need help in identifying more lean proteins.  I don’t eat a lot of meat, mostly just chicken and pork and I rely heavily on dairy to pull in the protein that I need.  Do you have any suggestions for good lean proteins?

Do you try to avoid the “inner” section of the grocery where the processed foods are located?  I know it is difficult to eliminate all of that stuff with kids and a husband in the house but I personally TRY to keep from eating the processed in favor of fresh.

Please share any tips you have for eating fresh and/or let us know of those non-traditional lean protein options which you incorporate into your diet.

** Happy HEALTHY Eating ** Amanda – TooTallFritz ** amanda@tootallfritz.com

Refocusing……

Summer is hard for everyone but this summer has been particularly rough on me since I’m not marathon training running my “normal” amount of miles.  The torn tendon injury was a blow to me both physically and mentally.  I kept moving and tried to have a good attitude but biking and swimming is not the same for the body or the mind.  As a result, I’ve noticed the scale creep up higher than ever before during non-pregnancy fitness stages.  I was 168 a couple weeks ago and am 166 this week.  Not cool.  I tend to normally float between 158 and 162.  I know you are might be thinking, “that’s not that bad” but it is that bad because it doesn’t want to go away!  As a maturing mother, those extra few pounds creep up and keep piling on and it is harder each and every year to fight it.  This is why I haul my ass self out of bed in the middle of the night early morning to run/workout before Michael wakes up the day gets started.  Today was a rough one.  I didn’t want to get up…..but at least I had my BAMR shirt waiting for me!  I’m totally loving this shirt and have worn it several times without even washing it.  It’s a prefect fit & feel (SportTek brand).

Me_BAMR shirt

So I  hauled it up and out for 4.22 miles this morning.  The pace was somewhere in the 9:20s range which is decent for “in the dark” running.  I’m happy.  Now to just refocus and knock out those few extra pounds.

I started Kelly’s DietBet Challenge at the beginning of August and to be honest, I thought that it would be piece of cake.  I’m an AdvoCare distributor and immediately ordered a 24 Day Challenge bundle and I was ready to get started. However, I apparently didn’t “submit” the order, a mistake I have never made since I began my distributorship circa 2006, and the bundle never came.  I have now received it after “reordering” last week so I’m a little late to the game, in addition to the fact that August is one of my worst months with lots of travel, celebrations and the start of school.  Super overwhelming but fun month, each and every year!

Instead of busting my butt in the fitness and clean eating areas, I have instead been spending time with friends & family, drinking and eating out.

Olympic Marathon Brunch with champagne and lots of yummy food  Kate, Maggie, Me, Amanda, Susan;  Bottom:  Sara, Kelly, & Nicole.

Boating and drinking hanging out on the water with friends:  Me, Hillary & Nicki.

me hillary nicki

Amusement Parks and drinking more beer travel:

Cedar Point_Mick & Aby_8-10-12

 

       Cedar Point_beer_8-10-12

Indiana Dunes, beach play, hiking & fun with the kiddos:

Dunes_view of Chicago_8-11-12

   Dunes_Aby & michael_8-11-12

 

 Dunes_stairs_8-11-12  Dunes_stairs down_8-11-12  Dunes_me & michael_8-11-12 Dunes_stairs down lake_8-11-12 Dunes_Succession Trail_8-11-12

So while I refuse to miss an opportunity to put my toes in the sand with the kids,

toes in the sand

I can probably cut a few alcohol related calories, refocus on drinking my water instead of Corona Light and clean up my at home eating.  While I do well eating at work where I take my fruits, veggies, lean proteins & drink lots of water, I fail miserably in the evenings.  There is no need to eat a cookie, just because I give one to Michael.  There is no need to eat 30 potato chips just because I give some to the kids.  There is no reason to drink a beer just because it’s fun everyone else is doing it.   I will do better.

I’m refocusing NOW!  How about you?  Summer is hard but now is the time to get back at it.  I heard on the radio yesterday that 20% of American’s in EVERY state are obese.  I certainly don’t believe in perfection but also know that we all  need to work at it in order to be healthy, productive, positive examples for our family and children.  Refocus now and tell me what you will be changing immediately in order to get back on the healthy eating train. 

** Eat Well ** Amanda – TooTallFritz.com ** amanda@tootallfritz.com