Friday, March 30, 2012

Trivia Thursday Answers

Happy Weekend!

I apologize for making you all wait for the answers to yesterday's trivia.... with all the guesses that were made, I'm sure there were quite a few of you up all night in anticipation to find out what exactly that hockey puck means....

So without further sarcasm... here are the answers....


Mrs. Oliver guessed correctly! The everyday objects you saw on the previous post were actually representations of proper portion sizes for the foods we eat!

Cooked Pasta:

    Picture of cooked pasta
Leafy Greens:

    Picture of raw leafy spinach

    Picture of cheddar cheese

    Picture of baked skinless chicken

Lucky for you guys, Connie lives all the way up in Cleveland, so while she did bring a smile to my face (as always) I'm still going throw that free appointment out there for anyone who has any additional tips or strategies they use in order to keep their portions in control. Take advantage of the free appointment.

Stay Healthy and Stay in Portion, 

P.S. for those of you dying to know what the little man with the baseball head represents.... it's my favorite baseball team! Go Reds!!!! 

all pictures courtesy of RiversideOnline

Thursday, March 29, 2012

"Thursday Trivia"

Good morning guys!
I'm still attacking this whole "interactive blog" concept with a positive attitude... so here goes attempt number 3... or probably more like 7.... 

I'm making Thursdays trivia day. Participation is we go!

If you scroll down, you'll find 5 objects. 
What do you think these objects represent?

Cincinnati Reds

Leave your answers in the comment section along with your name.
If you guess correctly, or are heading in the right direction for at least 3 out of the 5... you can come on in for a FREE nutrition consultation and analysis.... people NOT located in Columbus... I'd still love for you to guess... your prize will be knowing that you put a smile on my face!


Stay Healthy,

p.s. answers will be revealed later this evening - once you get back from the free workshop we're putting on here at the office (4000 Indianola Ave Columbus, OH 43214) 7:00pm. 

Tuesday, March 27, 2012

Drive and Determination

As of lately, I've been feeling a little sorry for myself. I've been dealing with a running injury for quite some time now and it's finally starting to mess with head a little bit - as any athlete (I use this term very loosely) can relate, it's just a tad frustrating when just a few months back you ran 26 miles and now can't even crank out 1 lonely mile without stopping due to pain and discomfort. But at the risk of getting too personal, I'll leave my little sob story at that.

I bring this up because instead of venturing out for my standard long run Saturday morning, I found myself indoors, on a bike, warming up for an 8am spinning class at my local gym - not the first place I wanted to be, but definitely not the last. Depending on the instructor, the class typically begins with a brief rundown of what sort of ride we would be doing - in most cases it's an interval ride with absolutely no rhyme or reason for doing hills or flat road besides the fact that it goes along with the beat of the newly released, and already overplayed,  Ke$ha song, so I was more than surprised when the instructor began explaining each interval, and how our heart rates were going to increase then decrease then hit our max.... etc, etc.

S, after already surpassing my expectations as a spinning instructor, minutes into the ride, the instructor did a 180, took her fitness hat off and launched into a motivational speech:
"Just think... everyone else is either at home still in bed, or drinking their coffee and reaching for a second bagel, but you are here, strong and ready to work.... why? because you have drive...... and you have determination."

Drive and determination. I loved it.

And I loved it because it is applicable to so many different aspects of our lives.
It takes determination to finish a race.
It takes drive to wake up early and workout.
It takes determination to not give in to that 3pm candy bar.
We must be driven and we must be determined to make healthy choices in order to live a happy and healthy life.

Now. Listen carefully. I'm very reluctant to do this in light of the lack of commenting from everyone who read this - however, because I'm determined to make my idea a success, I'm going to go ahead and follow through with my "aha" moment of the week....

Up at the top of my blog - where the recipe tab is - you will see a brand-spankin' new tab that reads "Drive and Determination."

Everyone with me?
Good. Super.

This tab will serve as a source of motivation for you guys, the readers, to brag and announce about what you did to make your life healthy and positive that day because you had drive and you had determination to do so. This can be as huge as finishing a marathon or as small as taking the stairs instead of the elevator at work. I don't care. As long as it is something healthy, and something positive and something that took you a little extra work and determination to get it done.

You can do this by either tweeting, facebooking or emailing me your accomplishment or simply just making a comment in one of the posts. This is your chance to brag about yourself and your chance to help motivate others.

Let's do it guys.

Stay Healthy,

Monday, March 26, 2012

An Eggcellent Food

I'm not a big one for daytime talk shows, but lately I've been finding myself routinely tuning in to the Ellen Show. I'm not sure whether or not to blame my new habit on Zac Efron's recent appearance, or the humor she brings to the show.... but at any rate, it keeps me entertained and more importantly, it sparks ideas for good blog topics.

[enter in blog topic sparked by recent Ellen Show]

So, the other day, while enjoying a perfect sized snack of apple and almond butter, I was watching the Ellen Show (didn't see that one coming, did ya?!) and she invited author, Kathy Freston, on the show to talk about her new book, The Lean and Simple,
which lays out an easy and do-able plan to become vegan. Long story short, she talked about her book, about being vegan and shared her experience in a recent project that consisted of converting a family vegan. To begin the "conversion" (if you will) she visited their home and basically raided their kitchen... gasping in horror over the sugary cereals, the sodium-laden frozen meals and the eggs in the refrigerator. "There's more cholesterol in 1 egg than there is in a Big Mac!! Never eat eggs!" 

What? Seriously? 

My nutrition defense immediately went up. I gave a look to my roommate that closely resembles the look I give people when they say they don't eat breakfast.... a look of shock. Don't eat eggs. Hmmm....

Well, lucky for you guys, you have me and my stellar writing skills to set the record straight when it comes to eating or not eating certain foods, and today I'm here to set the record straight on the egg. The highly nutritious egg. Prepare to be enlightened...

Before we chat nutrition stats, lets briefly get back to why author, Kathy Freston initially said not to eat eggs - high cholesterol. 
I would be lying if I told you all that eggs are not high in cholesterol, because eggs, do in fact, have a high amount of cholesterol. However, while they are high in cholesterol, they are also high in lecithin. Lecithin  is the antidote to cholesterol, which in layman's terms, basically means that it helps to lower our body's cholesterol. Pretty cool, eh?
And to further wow your brain this morning....the word lecithin is derived from the Greek word, lekithos, which means........... drum roll please...... yolk of an egg!

Choosing an egg is not only a wise choice because of it's cholesterol-fighting capabilities, but also because it's a complete food and super easy to digest. They are high in protein, high in choline (which is necessary for  brain development) AND provide all the essential amino acids for humans - need I say more? Nope!
Okay. So what did we all learn today?

  • Eggs are an awesome choice in your weekly food plan. 
  • Eggs are high in cholesterol, but are also high in lecithin.
  • Lecithin helps control and lower cholesterol. 
  • Eggs provide all the essential amino acids for humans
  • As with everything - moderation is key. Eating a whole carton of eggs for breakfast isn't the wisest of choices. 

Additional information - It just so happens as I was beginning this post, Runner's World magazine tweeted a link as to why eggs are the best food for runners. Since I've already rambled on enough for 1 post, I'll let you guys do the reading - Eggs: Best Food for Runners

Stay Healthy,

How do you guys eat your eggs?
I love frying an egg or two, chopping it up and throwing it on my salad. 

Friday, March 23, 2012

Oats in a Jar

Morning guys!

Hope everyone is having a fantastic start to their Friday!

I started mine off with a terrible 1 mile run (injuries are THE WORST) but managed to salvage the morning by enjoying this delicious jar of goodness:
Yep. That's a jar of peanut butter. 
Nope. It is not full of peanut butter. 
but it is....
....full of banana oatmeal!

In past years, I've been known to have meltdowns over discovering that my jar of peanut butter was just about gone (slight large exaggeration) but now I do a small victory dance in my kitchen at the thought of having an almost empty jar of peanut butter... why you ask?

Because. Pouring your morning serving of oatmeal into the jar is the perfect way to finish off that last little hard-to-reach bit of peanut butter you always would throw out. It's genius - not only are you getting your money's worth by literally finishing off the entire jar, you are also saving yourself one less dish to clean. 

I topped mine with some amazing strawberries (2 for $4 at Kroger this week) and a little sprinkle of granola.... divine I tell you....just simply divine. 
Now before you go off pouring oatmeal into a half-full jar of peanut butter... watch out for some hidden dangers....
  • Yes, peanut butter is the best food ever consumed in history, but do be mindful that it is a high calorie food. When it comes to topping oatmeal with peanut butter, stick to 1 tablespoon for 100 calories (do your best to judge 1 tablespoon when using the empty jar method)
  • A lot of peanut butter jars are plastic. Oatmeal is very hot. Do the math. Let your oatmeal cool a bit before pouring it into a plastic jar. 

Are we all on the same page? 
Awesome... now I better not see any almost-empty jars of peanut butter in Columbus' dumpsters... or empty jars with added sugar in the ingredients.....

Stay Healthy,

Monday, March 19, 2012

Happy Belated St. Patrick's Day!

Good morning all! Hope everyone had a fantastic weekend and was able to get outside and enjoy the nice weather! I'd love to say that winter is over, but I'm still afraid of jinxing myself and waking up to 5 inches of snow tomorrow morning... you can never be so sure about central Ohio weather!

I would have loved to get this post up sometime over the weekend... Saturday in particular, but you know how life goes.... so that's why here at Everyday Eating, we're celebrating St. Patrick's day a few days late! 

I had all intentions of getting in a good 10 mile run to start off my weekend, but my physical therapist crushed those dreams early Friday morning. So instead of enjoying a post-run smoothie this past Saturday morning, I enjoyed a post-spinning class smoothie instead:
This smoothie contained:
  • 1/2 cup plain yogurt
  • banana
  • strawberries
  • ice cubes
  • almond milk
  • lots of spinach for the green!
  • and a sprinkle of pumpkin granola for some added crunch 
Ever tried eating a smoothie with a spoon? It's great, if you have the time of course... I strongly suggest you don't try this method while speeding to get to work on time in the morning. 

Here's another shot of my St. Patty's day breakfast: (check out those clovers. pretty skilled with the 10 year old point and shoot if you ask me......)

And because I'm a firm believer in everything in moderation.... here is the obligatory "green beer" picture of the weekend:
Yep. I have absolutely no desire to know how much green dye was used in the making of this St. Patrick's day beverage, hence the reason why I only chose to splurge on one.

I ended my Green weekend with a nice little Sunday afternoon lunch that included this bad guy below:
Looks gross, right? I read about the original recipe here: TwoPeasandTheirPod.
Basically all you do is smash up some avocado along with some chickpeas and some cilantro and spread it between two pieces of bread for a sandwich, or roll it up in a wrap with some spinach, as I did. 

Avocado and Chickpea Salad
the below measurements will yield about 3 or 4 sandwiches. if making for one, you can easily use enough ingredients for one serving
  • 1 (15 ounce) can chickpeas or garbanzo beans
  • 1 large ripe avocado
  • 1/4 cup fresh cilantro, chopped
  • 2 tablespoons chopped green onion
  • Juice from 1 lime
  • Salt and pepper, to taste
  • Bread of your choice 
  • Fresh spinach leaves or other sandwich toppings: lettuce, tomato slices, sprouts, etc. 
How did you guys spend your St. Patrick's Day? Did anyone celebrate?

Stay Healthy,

p.s. how about 4 teams from Ohio making it to the sweet 16?!

Friday, March 16, 2012

National Nutrition Month

Happy Friday!

March is National Nutrition month....

What is something healthy you plan on doing this weekend?
If I wasn't told today to run 0 miles, I'd probably be out at 7am tomorrow morning knocking out 10 miles, so instead I'm going to go to a morning spinning class at my gym then come home and make a festive bowl of heart-healthy oatmeal....

Stay SAFE this weekend, 

Has everyone gone to THIS WEBSITE.... and more importantly, has everyone signed up for the free detox class we're having March 29th?! 

Thursday, March 15, 2012

Maintaining Your Weight

Hi Guys and Gals!

I hope everyone is having a fantastic day week - with the type of weather we're having here in central Ohio, I'm not sure how you couldn't! I have a number of different friends and family who are, or have already, embarked on spring break trips to the sunny ocean or out west to Vegas, but I can honestly say, and with a genuine smile, that I'm A-OK with staying in Columbus. Who needs to spend hours traveling to reach warm weather when I can walk right out my door!

On a brief side note - If I were a super mean person, it was snowing outside and if it wasn't the start of March Madness, I would be fairly angry about the lack of comments on what the best breakfast is to start your morning. But, since none of the above are applicable, I'll go ahead and end this brief side note with a slightly disappointed sigh, (siiiiiigh......) 

Alright, back to business.

So I had all intentions of putting this post up yesterday, but in between posting up flyers for my FREE informative detox class (Thursday, March 29th for all those out there who need to put it in their calendar or high tech iphone), making handouts on how to read nutrition labels at the grocery store and crying over my inability to run 10 feet without crying in pain, I never got around to doing so. So if you guys can forgive me for not posting yesterday, I'll forgive you guys for not commenting.... deal?

I read an awesome article yesterday on how to maintain your weight. It's called, "Everyday Ways to Maintain Your Feel Great Weight." You can find it on or by clicking right here. Not only does it have some awesome advice but I especially love it because it's written by one of my favorite bloggers. I'll let you guys do most of the reading, but for those who are still trying to predict first round upsets on your bracket, here is the article in brief:

Everyday Ways to Maintain Your Feel Great Weight
Weight Loss and Motivation
  1. Eat often
  2. Say no to extras (sometimes)
  3. Get cooking with your oven
  4. Set Reminders
  5. Create a motivation board 
  6. Drink up (water, people, water)
  7. Think 50/50
  8. Eat REAL food
  9. Plan ahead
  10. Dance your butt off (or just move around a lot in my case)
  11. Snack on hard-to-eat foods
  12. Finish eating last
  13. Make a grocery list
Get it?
Got it?

Stay healthy,

Anyone out there maintaining their weight? If so, what tricks or tips do you have?

Tuesday, March 13, 2012

A Brief Lesson in Twitter

Morning guys!

Per usual, I started my morning off with a cup of coffee and catching up on my social media buzz.

Anyone out there a fellow Twitter user? I have to admit I was very skeptical about the whole concept in the beginning, but after my sister showed me the ropes, I quickly fell in love. Not only is it a great way to spread information (i.e. like a business.... i.e. like Kinetic Nutrition.... i.e. follow me........i.e. now, please.) but it's an endless source of information and news.

So, this morning, in between gulps of hot coffee and laughing hysterically over comments about last night's Final Rose Ceremony on the Bachelor (yes, I watch the bachelor, and yes, I am mildly upset over who was chosen) I caught an interesting tweet from the Columbus Marathon crew:

Hmmm... any guesses as to what the #1 food you should eat for breakfast is?!

Well, I don't want to promote any sort of lazy behavior on the blog, so I'm going to go a head and let you do the clicking and reading... so click on this link that says "CHECK ME OUT": CHECK ME OUT! 

Just for your own personal information, if you are on twitter or you are about to create an account after reading this blog post, some other great sources to follow include:
  • Columbus Marathon
  • Eat This Not That
  • Runner's World
  • Kinetic Nutrition (this is the 3rd time the same link has been in this post, if you haven't followed me yet - here is another chance Kinetic Nutrition)
  • Whole Foods
  • Run Addicts

Also.... definitely check out if your favorite restaurant or store has a twitter account - a lot of times they will tweet special deals and specials... which isn't a bad way to save some money :)

Stay Healthy,

P.S. Do anything and everything within your power (and within legal limits) to spend as much time outside this week as possible:
(my apologies for abusing my screen shot shortcut on my mac... it's just too cool not to use)

P.S.S First 5 people to comment on what the best food to eat for breakfast is will get a virtual fist bump from yours truly. 

Monday, March 12, 2012

Apple Cinnamon Oats

My ideal start to the day is a bowl of oatmeal... er, and coffee, but that should be assumed by now, yes? When it comes to my oats, I typically go down the banana-peanut butter route, but every now and then, I like to throw caution to the wind and really spice things up by going for an apple-peanut butter combination... what can I say... I like to live life on the edge.

So this morning that is exactly what I did... 

Full-Proof Directions:

  • Pour 1/3 cup milk of your choice (I'm on a big almond kick) and 1/3 cup water into your pot
  • Chop up small apple into pieces and gently toss into pot of liquid
  • Oh yeah, turn your stove on...
  • Toss in 1/3 cup of oatmeal and let it all boil until your desired consistency 
  • Add cinnamon and a small pinch of brown sugar - being mindful of course that we consume, on average 170 pounds of the sweet granules per year .... (for those of you who are bad with averages and numbers: that's a lot)
  • Scoop in a scant tablespoon of peanut butter and enjoy!

  • Nutritional Breakdown for 1/3 Cup Measurements:
    • Small Apple - 80 calories
    • 1/3 cup unsweetened vanilla almond milk - 14 calories
    • 1/3 cup water - 0 calories
    • 1/3 cup Quaker Old Fashioned Oatmeal - 100 calories 
    • Cinnamon - 0 calories
    • Pinch Brown Sugar - 5-15 calories
    • Tablespoon of Peanut Butter - 100 calories
    • Total = 310 calories 
So not only is this an excellent breakfast on the nutritional side of things... it is mighty tasty as well. Yep, I said mighty, so go try it!

Stay Healthy,

Sunday, March 11, 2012

Healthy Versions.

Hey guys! I hope ya'll had a great weekend, but I hope even more that it was spent outside... was today beautiful or what?! Even yesterday was fantastic... perfect running weather.

I'm really excited for this post because I have pictures that actually came from my camera and pictures of actual food that I made.

Since graduating college, and subsequently graduating from terrible eating habits, I've always looked for ways to "healthify" the foods I ate, and this weekend was no exception.

Example #1:
Tuna Melt:

Example #2:
Potato Salad:

So while I'm super pumped about remembering to take pictures and upload them to my computer, I'm also very disappointed that I don't have actual recipes for the above dishes. Blogger fail.

But anyway, the basic gist of making healthy versions of tuna and potato salad is to replace half the mayonaise with plain yogurt. This allows you to still keep the taste of a traditional salad recipe, but you get the added benefit of cutting back on fat and calories. You can then continue to add whatever additional ingredients the recipe you are using calls for.
For my above dishes, I kind of just went with what I had in the kitchen, which is a total shock (get ready for this mom) because I am an organized, lets make plans, give me a time, I need an exact measurement type of gal, so for me to just throw things together... let's just say it doesn't happen often..... so I apologize for no exact recipes.

The tuna salad had yogurt, a touch of mayo and a couple second squirt of honey mustard - with the cheese and bread of course. The potato salad contained potatoes (another shock) yogurt, mayonaise, BBQ sauce, chopped up celery and some generous shakes of onion powder and ground black pepper.
So there ya go! Ways to make traditional dishes a tad more healthy!
If anyone has any other ways to make things more healthy without compromising too much on taste, please, share the knowledge!

Did you guys take advantage of the warm weekend? What did you do?
I got out and did lots of running and dug up all the dead plants and flowers on the back patio - in between lots of basketball - #hoosiers #musketeers

Stay Healthy,

Friday, March 9, 2012

Songs that Motivate

Hola and happy Friday!

I'm in a particularly good mood today. I'm not sure if it's the fact that I found out my apartment building is replacing our back patio door and windows next week, or the fact that I can officially throw my hair into a messy bun... but since this is the least of any of your guys' worries... let move onward and talk about what gets you moving or what pumps you up.

As I've said before - eating the right foods is key to a healthy body, but so is exercise. And if you don't have the luxury of a good looking, male personal trainer on a weekly basis to get your butt into gear, the only person who can really get you movin' is yourself. And while there are SO many different ways and methods to do so, only you know what it is you need to work up a good sweat.

How do you motivate yourself to workout?

Music is the one thing that will always fire up my motivation to work out. Whether it be while I run, during a spinning class or even at a gym while doing torture moves to help my ankle... I love it.

I've been listening to my ipod for many, many miles in the past couple years and there are still songs that always seem to make the cut.... here are my
Top 5 Workout / Motivation / Inspiration Songs:
(please take note that you are entering a judgement-free zone
  1. Heart of a Champion - Nelly 
  2. Firework - Katy Perry
  3. Till I Collapse - Eminem 
  4. Extraordinary - Liz Phair 
  5. Shut Up - Trick Daddy

Fitness Magazine has several different "Best of..." playlists for working out to... here are their top 10 picks for "Best Workout Songs of ALL TIME...."
  1. "Get Down Tonight" - KC and the Sunshine Band
  2. "Rock and a Hard Place" - The Rolling Stones 
  3. "Dancing with Myself" - Billy Idol 
  4. "Eye of the Tiger" - Survivor 
  5. "Burning Up" - Madonna 
  6. "Beat It" - Michael Jackson 
  7. "Walk This Way" - Run-DMC 
  8. "Strike It Up" - Black Box 
  9. "Seven Nation Army" - The White Stripes
  10. "Stronger" - Kanye West

Thoughts? Comments? Agree? Disagree? Gettin down tonight?
Or are you so motivated already that you've stopped reading my blog and are already out the door and in your car on the way to the gym?

What are your favorite songs to workout to?

Have an awesome and safe weekend!

and stay healthy,

Thursday, March 8, 2012

Sports Drinks vs. Water

Before I bust out a blog post, I typically like to take find pictures for the blog that relate to the topic I'm about to enlighten ya'll on... so this morning, in attempt to do so, I found this hilarious, however, mildly inappropriate picture that is perfect for this post.... and while I would love to add some lively color and language to the blog... I'm afraid it might corrupt my perfect, I never do anything wrong, Catholic-school girl image... so this will have to do.... for now at least.
drink more water
props to pinterest for finding me a suitable photo for the general public. 

Did you guess what I am going to type about??!

I hope so... because it's pretty cut and dry in my ever-so creative title, but just to cover my bases, continue reading for further information regarding the topic on which is better for you: sports drinks or water. 

I'll be the first one to admit that when I see Vitamin Waters (zero) on sale 10 for 10 at Giant Eagle, Kroger or my best-friend Target, I get a little smile on my face... come on, let's be honest... they are easy on the taste buds, am I right? (I am, yes, but if you don't believe me, ask my roommate... she just bought 14)

So anyway, enough small talk... 

I'll let you in on a little secret.... drink the water. 
true story - my roommate once forced me to try smart water out of a wine glass, what a bully, and what a nerd for taking a picture of it...

Water hydrates the best. 
It's cheap. 
It's almost always available. 

Sports drinks may taste good, but they also contain sugar, or in some cases, artificial sweetener.

So unless you are about to embark on a 20 mile run, just got finished with a 3 hour outdoor tennis match or are recovering from a 72 hour stomach bug, water is your best choice.

Replenishing lost electrolytes becomes an issue during long and intense workouts... not after a half hour rendez-vous on the treadmill... I don't care if you are talking on the phone, watching Ellen and at a level 6 incline - stick to the H20.

On that note, go fill up your water bottle and have at it...

Stay Healthy,

Wednesday, March 7, 2012


I love snacks.

They are the perfect way to get you from a 12:00 lunch to a 7:00 dinner...
They can help you to power through a lunch-time workout...


They can also be the contributing factor to unwanted weight gain..
Or wreck havoc on your diet...

The good thing about snacking is that, like everything, we have the option on how they will affect our bodies.

For example...
  • choosing a sprinkled donut brought in by your diabetic co-worker  - bad.
  • choosing a small handful of almonds instead - good

 Not a hard concept, is it? Of course not... it's the execution part of it that we all seem to have trouble with! Lucky for you I have some great rules for snacking that I found on :

  1. Keep snacks between 150-200 calories. This depends on your activity level. Someone training for a marathon could get away with eating 300 calories in between meals... but for the average exerciser stick to 150-200 range. 
  2. Choose a healthy mix of nutrient combinations... something with protein and fiber to keep you satisfied and full.
  3. Stick to whole and natural foods. A lot of people gravitate towards the 100-calorie snack packs which are often loaded with trans-fat, preservatives and high fructose corn syrup. (And seriously, how many of us stick to eating just 1 pack?)
  4. Time your snacks. If you find yourself ravenous and cranky at 4:00 you'll be more likely to reach for vending machine Butterfinger. Plan ahead and time your snack around 3:30 to avoid that 4:00 candy bar scramble.

   Smart Snack Ideas:
  • Small handful of nuts (almonds, walnuts, pistachios)
  • Whole grain bread or fruit smeared with some nut butter 
  • 6 oz of greek yogurt
  • Hummus and veggies
  • Cheese and fruit

 What is your favorite thing to snack on?
-mine probably is from back grade school when my mom would feed us whatever holiday hostess cupcake was on sale at the grocery store upon getting off the bus  I mean apple and peanut butter.... !!

Hostess Cupcakes are bad for you,