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Slim By Design

12 Oct

How do slim people stay slim?

Right now I am reading Brian Wansink’s new book, Slim By DesignI’m only about halfway through, but I can already tell it is a recommendation-worthy book. Brian’s theory is that it’s much easier to change our environments to be healthier than it is to change our brains (Amen, brother). Brian observed the habits of slim people in their native environments: their homes, restaurants, grocery store, workplace, and schools and discovered that everything from where you store your cereal to the size of your dinner plates can predict your weight.  Some of Brian’s strategies are already standard protocol in my home (fruit bowl front and center!), some are newly implemented based on his compelling research (check out my fridge below).

All of his advice revolves around one main concept:
Make unhealthy food less convenient and less visible, and make healthy food more convenient and more visible.

A few easy things you can do right now to design a slimmer home:

1) Store all of the snack foods out of sight and put a bowl of fruit on the counter.

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2) Move all of your produce out of the produce bins and on an eye-level shelf in your fridge.

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3) Mummify your treats! Simply opening the freezer and laying eyes on that carton of ice cream can trigger a craving, so wrap the carton in aluminum foil so it doesn’t catch your eye so readily. Every time I open my freezer our wedding cake topper taunts me. Although I would never consider digging in to it for fear of cursing our marriage (but mostly because I’m too lazy to undo they 10 layers of plastic wrap), it does trigger a craving for something sweet. So I mummified it in aluminum foil. Craving conquered.

If you want to know more about Brian’s Slim By Design tips, watch and read here and here.

It doesn’t have to be complicated. Simple steps can make you slimmer!

 

And now for that LARABAR giveaway: Congratulations Stephanie Day! Email me at kayli@truefoodco.com with your mailing address to get your LARABAR goodies!

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Thanks for reading!

Breakfasts and Lunches on Repeat

3 Aug

Hey there! Hope you are okay with a bit of randomness today…

I’ve been quite the creature of habit when it comes to breakfasts and lunches recently.

Breakfast has looked something like this:

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Some combination of old-fashioned oats/cereal, yogurt, soymilk, fruit, and nuts/nut butter. It’s been hitting the spot!

Lunches haven’t been much more adventurous…

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Between our garden, JWD’s parents’ garden, and the farmer’s market , we’ve been struggling to keep up with the constant bounty of produce on the counter. Easiest way to utilize your produce- chop it up into a giant salad! Crackers and hummus have been accompanying most of my salads. 

On the life front, it’s business as usual with the exception of a few things…

We celebrated JWD’s and my sister’s birthdays last week! They have the same birthday 🙂

This has been happening…

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My mom and I took trip to Chicago for an extravaganza of bridal appointments. It was a blast! Apparently the legend of the “bridezilla” really exists because each place we went was well-equipped for her- plush dressing suites, cold beverages, fluffy robes, and a sound system with an iPod dock. You know, just in case you happened to bring along a special playlist specifically for trying on wedding dresses 😉  I have my eye on the first dress of the trip (not the one you are peaking at in this picture). 

We’ve also been enjoying some pool time in the unusually mild midsummer weather. 

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I’ve discussed a lot of interesting topics with clients lately that I’d like to address soon including gluten-free diets, vegetarian protein sources, and the oxymoron of healthy restaurant food. Stay tuned for that!

Thanks for reading 🙂 

Friday Favorites

19 Jul

Happy Friday! Thought I’d pop in and share a few things that I’ve been groovin’ on this week…

1. Running skirts!

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These have become a summer staple. Since I’m in workout clothes for both work and play, it’s fun to mix things up with something girly 🙂 Running skirts- love ’em or hate ’em?

2. Cereal

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Ice cold breakfasts are a necessity on smokin’ hot STL summer mornings. Even before 7am the air was thick and sticky this week. I enjoyed my cereal in many ways- with milk and yogurt, parfait style, and on top of a thick smoothie (the last one is my fave!). I don’t have a go-to cereal, but I try to stick with these rules:  

  1. At least 4g fiber
  2. At least 3g protein
  3. Less than 8g of sugar (I’m willing to flex on this one if #1 and #2 are stellar)

This week I went with Kashi GoLean Cinnamon Crumble because it was on sale. Great in the fiber and protein department, but 12g of sugar will keep it off of my “staples” list.

3. This salad

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I ate this salad at Companion this week and it was INCREDIBLE! A HUGE bowl of spinach topped with tomatoes, edamame, sunflower seeds, avocado, and feta with lemon vinaigrette and a hunk ‘a crusty bread on the side. Definitely recreating this at home!

4. Circuit training

The heat makes me feel like a slug and completely “melts” my motivation 😉 So most of my workouts have been indoor circuit-style workouts that give me  a good sweat and sore muscles. Look forward to more gym and at-home circuit workouts!

5. Cha-cha-cha-chia!

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We were out of flaxseed this week, so I pulled the chia seeds out of the depths of the freezer for my omega-3 fix. Just like flax, you can put them in smoothies, on cereal, and salads. My seeds made their way into my green juice and smoothies.

Have an excellent weekend! Thanks for reading 🙂

Current Favorites

3 Jul

This was a short week for me- today is my Friday! Weeee! Nothing too exciting to share on the work/life front, so I thought I’d share with you 7 things I’m digging at the moment. Enjoy!

1. Blue Diamond Toasted Coconut Almonds

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I don’t usualy buy stuff like this (the ingredients list contains a few unpronounceables), but they are delicious. Since I consume them in such small amounts, I consider it a lesser evil 🙂

2. Lululemon Speed Shorts

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I am obsessed with these shorts. I run, lift, yoga, and lounge in them. I basically only remove them from my body on laundry day- yep, they are that great. The waistband is thick, comfy, and muffin top-proof. I sized up for a more relaxed fit. 

3. Seagram’s Key Lime Seltzer

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I love my sparkling water! Seagram’s is extra dry and fizzy, and the Key Lime favor is so yummy! (side note: has anyone tried the La Croix coconut flavor? I want to try it, but don’t want to commit to an entire case. Opinions, please!)

4. HIIT (high intensity interval training) cardio workouts

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Lately I’m opting for fast and intense cardio workouts in lieu of long, slow, and steady. It’s time efficient and effective! Try this one, this one, or (if you dare!) this one.

5. My Pinterest wedding board

Pinterest is the epitome of lazy bride wedding planning because pinning is much easier (and more fun) than actually doing. Check out all my boards here.

6. The Fire Starter Sessions

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Literally every sentence of this book can stand alone as good advice. It is so thought-provoking that I can only read a few pages at a time.

7. Nutritional yeast

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From popcorn to pasta, this stuff makes everything taste better! I buy mine in bulk at Whole Foods. It seriously goes on everything I cook.

So those are the 7 things on my daily rotation right now. What’s on yours?

Have a Happy 4th of July and thanks for reading 🙂

Holiday Gift Guide 2012

26 Nov

Happy Monday! Hopefully your food hangovers have subsided by now 🙂 We got back to STL Saturday night after our Thanksgiving travels and I promptly hit the gym to squeeze in a workout and a glorious steamy shower just before they closed (I was literally the last person to leave). Yesterday’s workout was a hot yoga practice where I was able to shake the last bit of that groggy, sluggish feeling from too much celebrating 🙂

Did anyone shop on Friday? As much as I love shopping, “Black Friday” is a day I choose not to leave the house. I think it may be my many years of working retail in the past. Observing the crazed shoppers from the other side and occasionally being the target of their manic gives you a new perspective on the day 🙂 I’m much more of a Cyber Monday kind of girl!

In light of the recent kick-off of the holiday shopping season, I put together the 2012 Running on Sunshine Holiday Gift Guide. Things I already own and love and things that made my wish list this year. For more ideas, check out the 2010 Gift Guide here.

2012 Running on Sunshine Holiday Gift Guide

1. Yogitoes Mat Towel

A must for any hot and sweaty yoga practice. They are super absorbant and keep you from slipping and sliding on your mat.

2. The Gift of Yoga (Giftcard)

Both newbie and seasoned yogis alike would love a giftcard to their favorite studio to support their rather expensive habit 🙂

I love these Lululemon long-sleeved tees for running, to-and-from gym, and errands. The thumb holes are awesome 🙂 Not sure what size? You can’t go wrong with a Lululemon Athletica giftcard!

4. Garmin Watch

This is by far my favorite running gadget. Keep track of time, pace, and distance. Also, I love that you can use it with a heart rate monitor.

5. Foot Massager

A perfect stocking stuffer! This little foot massager looks heavenly. Good gift for runners, people who are on their feet all day, or your friends who wear sky-high heels.

6. DIY Painted Wooden Spoons

How cute is this fun DIY Pinterest find?!

7. New Forks Over Knives Cookbook

I don’t own this vegan cookbook yet, but I’ve borrowed it and every recipe I’ve made has been delicious!

8. & 9. Tiffins and To-Go Ware

My nerdy lunch gear gets a lot of attention 🙂 So much more fun (and environmentally friendly) than a throwaway bag!

10. CSA Membership

A Community Supported Agriculture share is a local foodie’s dream! Buy a “share” directly from a farmer and receive a box of local, seasonal produce each week during the growing season. Check out localharvest.org and type in your zipcode to find CSA offerings near you.

11. Up

This fun little gadget is new to me. The wristband tracks your activity, sleep, and food. You access all the information from an app on your phone. The wristband comes in a bunch of fun colors including my favorite- mint!

12. TRX

TRX is an awesome new suspension training tool. Many gyms have it, but the great thing about TRX is that it can be used in your own home. Because you are using your own bodyweight, it can be adjusted to be as easy or as hard as you want it to be. I take TRX classes at my gym as a great alternative to traditional weigh training!

13. Anthropologie Multitude Hair Ties

Another perfect stocking stuffer! Because my hair is so thick, I constantly break regular hair ties. I’ve heard great things about this style of hair tie- seems like a good option for keeping your hair up during sweaty workouts. Bonus: they are cute too! 

14. Magazine Subscription

A great gift for any health-minded person. I used to be a magazine queen, but cancelled most of my subscriptions when I went to college. Now I’m ready to get back on the magazine train. You can also buy electronic subscriptions for iPad and Kindle. Some of my favorites:

15. Exercise Bands

I’ve always been a fan of bands for do-anywhere workouts. Simple and effective! Great for a traveller or at-home exercisers. 

16. Bicycle Tumblers

We bought one of these in Denver this summer and LOVE it! You can buy a whole set on this site. Such a fun gift for any cycle enthusiast!

17. Tea

I think tea is a fun gift. Many brands have holiday flavors to make it extra special. Some favorites:

Teavana

Harney & Sons

Republic of Tea

18. Larabars

I’ve tried a lot of bars and these are my favorite, hands-down. I trust the ingredients and love the simplicity. Larabar has tons of awesome flavors to choose from and make a great stocking stuffer.

19. Immersion Blender

Easily blend soups and sauces right in the pot with this hand-held blender. This is a great tool to add thickness to soups without adding extra fat. The best part: it comes in different colors including my favorite turquoise blue! 

20. Meal Planner

JWD and I swear by this little book. We use it to plan meals and keep track of grocery lists. Planning meals for the week will help you stay on track and prevent those spontaneous and soon-regretted runs through the drive-thru. This website allows you to customize and monogram the books however you want. So fun!!

Bonus: the planners are great too! I have several.

Happy shopping! Thanks for reading 🙂

Running on Sunshine Favorites List

6 Oct

Happy Saturday, everyone! Mine started out with coffee and computer work on the couch, a successful trip to the farmer’s market, and babysitting. JWD and I are about to have “date night”, but before we do I wanted to share with you ten things I’m loving right now.

Running on Sunshine Current Favorites List

1. Trader Joe’s Frozen Vanilla Greek Fat Free Yogurt

This is amazing stuff, my friends. For only 100 calories you get 1/2 cup frozen yogurt and 6 grams of protein. A great low-calorie dessert option!

2. Trader Joe’s Raw Crunchy Unsalted Almond Butter

This almond butter is addictive. I put it on everything from apples to rice cakes to oatmeal. It’s drippy, sweet, and crunchy. AND it only has one ingredient: almonds!

*Tip* Want natural nut butter but hate stirring it? Store the jar upside-down in the pantry and it will mix on its own.

3. Salt & Vinegar Popchips

I am a sucker for salt and vinegar chips. These Popchips let me get my fix without the extra fat and calories. If you aren’t a salt and vinegar fan, they make tons of other flavors to choose from. I love them all!

4. Nike Frees

I am on my third pair of these babies. They are a great “minimalist” running shoe. They’re light as a feather, breathable, and come in great colors. I wear mine for everything- to run, lift, run errands, and to work.

5. Coconut oil as moisturizer

I’ve always had troublesome skin and for many years focused on drying out my skin to prevent breakouts. I avoided moisturizer like the plague. As I’ve gotten older, I’ve realized that moisturizer is my ally in having good skin. I prefer something natural, so every night I slather my skin with coconut oil. It makes my skin soft, minimizes redness, and smells great. The Trader Joe’s brand is incredibly affordable!

6. Sunwarrior Protein Powder

I’ve been on a kick with Sunwarrior protein shakes. I’m constantly on the go, so I blend a shake in the morning and store it in an insulated travel mug with an icepack in my lunch bag. It makes a perfect post-workout or midmorning snack. We don’t often think of smoothies as “on-the-go” food, but it actually works great as long as you keep it cold!

7. Yogi Tea Pomegranate Green Tea

This tea is my after lunch staple. It gives me a little caffeine boost and keeps my tastebuds occupied so I don’t reach for my afternoon snack too early.

8. Sparkling water

I love my tap water, but sometimes it’s fun to have bubbles! To me, sparkling water is fun to drink and I find the carbonation very satisfying. If I’m feeling really crazy, I’ll throw some frozen fruit in it. You can get store-brand sparkling water at any grocery store and it’s relatively inexpensive. It’s a great zero-calorie option for those of you trying to cut down on soda!

9. Bob’s Red Mill 8 Grain Hot Cereal

I got a free sample of this hot cereal at a women’s health fair I worked at and its been a staple in my pantry ever since! It’s a nice alternative to oatmeal and I love the creamy texture.

10. Strength training

Strength training has been my workout of choice recently. It makes me feel strong, toned, and I love the satisfaction of bumping up my weights as my strength increases. Tune in next time for a full breakdown of my workout routine!

Thanks for reading 🙂

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