Where has the time gone??

Happy New Year to everyone!

2015 was a struggle! But a beautiful one!


So what is up in the Dowell Land?

Well Brian in the past year changed jobs, and  left mine due to mental health issues. And in all that commotion we stopped taking good care of ourselves. As a result I have done damage to my back and body.

So what are we going to be up to in 2016?
Taking care of ourselves and our health. With doctor care I am able to do walks everyday. And as for nutrition? I re joined Weight Watchers.. This was a surprise to most people. So why did I sign up again? I have the workout part covered pretty well with my doctor but needed something to get my eating under control. And for me it just made since to go back to where I was successful in my eating habits. I'll have a blog up about Why weight watcher soon!! Hope Everyone reaches their dreams in 2016!!

Tasty Tuesday! Proteins and Amino Acids

We are taking Tasty Tuesday on an adventure into education.

Lets talk about Proteins and Amino Acids. What are they and why do we need them? What foods should you eat and how much?! Well first lets look at what foods contain the best for optimal health! Whey protein, brown rice protein, pea protein, sacha inchi, quinoa, chia, flax, amaranth are just a few of the highest quality Proteins and Amino Acids.

Ok Erin what do they DO? Well here is a small list of things that they do for your body!

• Help build and repair muscles 
• Reduce hunger and food cravings 
•  Help keep blood sugar steady 
•  Promote healthy skin, hair, and nails 
•  Support brain function to help promote alert thinking and well-being 
•  Support your immune system to help you stay healthy and strong

Lets look at the  sacha inchi, Also known as sacha peanut, mountain peanut, or Inca peanut.
Why is it so powerful? What makes it a "super food"? Well Sacha inchi is said to help promote weight loss. Sacha inchi in some countries is used to fight depression, reduce cholesterol levels, prevent heart disease, and help with diabetes management.

Here is a link to learn more Sacha Inchi

One of the easiest ways to get all of these  Proteins and Amino Acids is finding a nutrition dense Shake that contains these at its purest and natural form like shake listed here. Click the hyper link to learn more!! or simply click this link as well :
http://shakeology.gettingfittogether.com/EDOWELL2011/

Turkey Burgers That ROCK!

I Love a good turkey burger! such a healthy alternative!!! Would Love for you to share what you think of the article!!

By Alice Conradt

Many people are used to DRY pre-made Turkey burgers that have no flavor and are nothing to write home about! Well this recipe will make you revisit (and re-think) picking up a frozen bag of burgers again! By making your own homemade Turkey burgers, you will get more protein, more flavor and a great juicy turkey burger in less time than it takes to thaw those frozen patties out. Plus, no preservatives, processed grains and fillers! We left out the breadcrumbs and substituted egg whites to bind the burgers together.

Turkey Burgers That ROCK!

In this version, I serve it on a sandwich thin but my favorite way is to eat it as a lettuce wrap. Pile leaves of bibb or butter lettuce together to make a top and bottom “bun” and you will get additional veggies and extra crunch too!

I like to make extras and freeze the burgers after I cook them. They are easy to thaw and take for lunch or dinners in a pinch!

Turkey Burgers        (Serves 4)

• 20oz Package lean ground turkey
• 2 Cloves garlic – finely minced
• ½ of a small yellow onion (finely diced)
• 1 Tbsp balsamic vinegar
• 1 Tbsp Worcestershire sauce
• ½ Tbsp Sriraccha (these will not be hot)
• ½ tsp Salt
• ½ tsp black pepper
• 2 egg whites

Combine all ingredients in a bowl and mix thoroughly. Take a small amount of mixture out and fry on griddle to make sure it is seasoned to your liking… taste. (I always do this before making the whole batch).

**Adjust seasoning if necessary. Divide mixture in 4 to make (4) 5oz patties. Fry on griddle until cooked through (approximately 6-7 minutes per side).

 Burger toppings:

• 4 Oroweat Sandwich Thins (or) bibb/butter lettuce wraps

Bibb lettuce, tomato, onion slices, pickles and favorite condiments. (Be careful to limit your condiments to a few teaspoons, as they can add significant calories to your meal quickly).

To really top off this meal, bake up some Sweet Potato Fries! 

  http://www.gettingfittogether.com/turkey-burgers-that-rock/#!298

Friday...... Mind Games

Well folks we just completed week one of our new workout. And I got to thinking about how this is all really a mind game. Losing weight.

I will get into the details of the workout on Wednesday. But this program is about constantly battling your mind. So in weight loss in general we are always fighting the urge of should I eat this or that and do I really want to workout.

I love the saying "losing weight is hard, being overweight is hard, maintaining is hard, so choose your hard"

For me the working out isn't the tough part it is the nutrition. I use food to cope. When I was a kid it started with a coke, anytime parents would fight or I would fight or feel sad I reached for it. Now as an adult I reach for any kind of food.

As many times as it clicks that I have the power not to eat or binge and that I want to be healthy and honor my mom, it seems like the mind and food wins.

But the cool thing is every minute is a chance to get it right and everyday when you wake up you get a clean slate. So here is to mind over matter today!!!

XOXO Erin

Coconut Oil… Is It a Good Oil?

So as being on my health and fitness journey I love learning about new ways to improve my overall health and I read this article written by a friend of mine Mel Batterman and I thought I would SHARE it with you! What do You think of coconut oil? 

By Mel Batterman

It seems daily I have people contacting me about my thoughts on coconut oil… Is it a good oil?I am sure that you have seen coconut oil be more prominent in nutrition articles and other nutritional information. You may have also seen in be incorporated into nutritional shake recipes and specific nutritional plans.

Since I get questions often and there is so much information flooding all aspects of media, I thought I should set a few things straight by providing some proper information.

Coconut Oil…Is It a Good Oil?

Coconut oil is one of the only oils that could be classified under the “Superfood” Category. Coconut oil has a unique combination of fatty acids, which have been found to have positive effects on the body, brain function, and more.

In the past coconut oil has been classified as not being a nutritionally sound food because it is 90% saturated fat. Recently studies have changed this thought process because these saturated fatty acids are so different from the standard saturated fats found in red meat, cheeses, and other high saturated fat foods.

The saturated fats in coconut oil are actually MCT’s (Medium Chain Triglycerides). Since they are medium versus long, like most other saturated fats the body processes and metabolizes this fat differently. Which means that when digested they go directly to the liver to be used at energy versus being processed just as a fat that could potentially cause artery clogging issues.

Knowing that coconut oil metabolizes into energy and may potentially increase your overall energy expenditure by 5% over a 24 hour period makes this oil a cut above the rest. Research has also suggested that this overall heightened energy expenditure may help the body burn off more stored fats both in the adipose tissue (external fat), as well as the visceral fat (internal fat).

Another interesting feature that has been found with coconut oil is that is seems to have a hunger depressant quality to it. In a recent study done of men consuming a teaspoon of coconut oil at breakfast per day over a fourteen day period, found that on average their consumption of calories decreased by 256 calories per day.

Both of these studies can be very promising when many nutritional plans are starting to implement coconut oil into the overall plan.

The truth is coconut oil can really provide some extra advantages when added appropriately to your nutritional plan, and is clearly a much better oil choice overall for cooking and consumption.

 These reasons and more is why you may see coconut oil in some of our Beachbody nutrition programs that are associated with some of our top fitness programs. A couple of examples of programs that you will see coconut oil in the nutrition plan is the 21 Day Fix and 21 Day Fix Extreme. In the 3-Day shred portion of the 21 day fix, coconut oil is consumed 4-5 times per day. In the 21 Day Fix Extreme Count Down to Competition you will see coconut oil as a part of the program daily.

http://www.gettingfittogether.com/coconut-oil-is-it-a-good-oil/#!298

Thoughts on a Thursday: Why is There so much Processed Food on the Market

There is one thing I am learning more and more about and that is processed foods. The food industry as it has grown has increased the amount of processed foods on our shelves at the grocery store and can label it healthy. Why? Because it today's food market it is about profits over people.

But here is the thing, we can change that! There are many things we can do but the most important is a home cooked meal! It can be really simple it doesn't have to be elaborate. When my husband was working 80 hours a week the crock pot was our best friend. It is also better for all of us as families to have a home cooked meal, simply because it can lead to a healthy relationship with food! Have a happy and blessed Thursday!

Friday Favorites: Meal Planning

I think I might be in the minority of people that love to meal plan. I love it!
Why meal plan?

Planning first of all helps you to stay organized and on a schedule. It also if you make it work can help to save you money. How? Here is my list of how.

1) You shop with a budget.
2) With the budget comes you shopping list. Stick to your list.
3) You are only shopping for that week!

My husband, Dad, and myself live on $100.00 or less budget for groceries.

So here is a quick way for first time planners!!

 What you need first in a calendar, I use a weekly one without dates.

Second two of your favorite cookbooks

Pick your favorite 2-3 recipes,  use the calendar and pick you days where you want to eat them . Why 2-3? The common misconception is that everyday should be a different meal. To me that is wasteful spending. So we generally stick to 2.

I also, because of our weight loss journey, meal prep. Which is something I strongly recommend for busy families, I grocery shop on Saturday's and prep on Sunday's. It makes it so much easier for us. And having a specific day in which I do each activity is helpful.

Lastly I want to leave you with this. It is Important that as a family you sit down and eat with each other. At a table. This is really important for parents with young children, because of the lesson if social behaviors, that are learned from the simple act of being together. Also let them help in the process of planning. Make their relationship with food positive. Also there are so many benefits of cooking your own food on a nutritional level!!!    

Tasty Tuesday! Asian Garlic Talapia

 What you need!
EVO
half a red onion
jasmine rice 1/4 of a cup per filet
Soy sauce 1/2 tsp per filet
Talapia
Aluminum Foil
garlic ginger seasoning Which can be found here

 Put seasoning, EVO, Onion, and soy sauce on the filet and create a pouch with the foil. cook rice.

 Preheat oven to 400 and bake for 15 min
 Take out of foil and enjoy!

21 Day Fix Extreme Preview Erin dowell Review

This program is amazing! in 21 days you can change your life. Thank you for the detailed info!

Confession

This is ME.

I weigh 198.6 after a really bad week with my eating choices and not working out. I was out on a work thing. I am doing some small jobs nothing full time. And I was out of town. I was going to do a whole blog post on how I did what everyone say's they will do, workout when on a business trip or on vacation. But the truth is I wasn't part of that 2 % that does that. And this at first made me depressed, disappointed, angry at myself and all of those emotions, I have been fighting a depressive episode all week, and I gave into it. So what are my plans moving forward? 

My goal is 3 pounds this week. Which means sticking with my plan. No pop, which I had plenty of last week. The first in many months. Also sticking to my eating plan and my workout plan. Next Sunday I will have my week 1 results and photos to help keep me accountable. 

What i love about my career is that being human shows my ability to relate to others. If you too are struggling and looking for accountability please don't hesitate to give me a shot to help you. That is my job, my passion, to help others who struggle just like me. Email me at dowellfitnes2011@gmail.com or click this link below to learn more!

·        http://challenge.gettingfittogether.com/EDOWELL2011

Tasty Tuesday: The Vito

So the hubs and I are obsessed with the #5 at Jimmy John's. We love it. But one we need it to be slightly healthier but without losing the awesome. So I decided to make one myself. Here is how that went.

what you'll need
2 1/2 cups self rising flour
2 tbs of regular flour, more if dough is sticky
1 large container of plain Greek yogurt
Salamis
Shredded lettuce
pepperoni the big kind
sweet yellow Onion
A vinaigrette dressing
Mayo  1 tsp

1) combine yogurt and self-rising flour in mixer using a dough hook. mix until it forms a ball, ad regular flour if it is sticky.

2) Tear dough in to small little balls. and place them in a mini loaf pan and bake for 25 min.

3) once the are done and have been cooling just simply make your sandwich with the rest of your ingredients (side note: we sliced the onion thin and put some dressing on them instead of directly on the sandwich) Add 2 of each meat.

Hope you all have a blessed day!!!

xoxo Erin 

Friday Favs

Time of the week to show you my top three things I'm loving this week!

First up!

Fabletics! I love these workout clothes. And let me say I mean it when I say I need to feel cute when I workout! Why mansweat that's why. I sweat like a man! And these clothes have almost everything, from bold to basic, but I said almost. Miss Hudson I need som leopard print in my fitness clothing please and thank you. The cost is high $49.99  but what is great you can skip the month if you want to!

Number 2!

The Mathew 17:20 necklace from Premier Jewelry. I love it! simple and keeps my faith in everything in sight!!!

Jesus said to them, Because of your unbelief: for truly I say to you, If you have faith as a grain of mustard seed, you shall say to this mountain, Remove hence to yonder place; and it shall remove; and nothing shall be impossible to you.

And 3! Hourglass lip gloss/stain in rouge! Its red lip color and I love it. Need I say more? Available at Sehpora  

Easy Eating! 10 minute fajitas

"I'm to busy to cook"

"I have a no time when I get home" 

Cooking is the thing that holds most people up when they are trying to become healthy. To some it is really is a stress filled chore. In fact my sister needs some wine to drink while cooking. So I want to show you how simple it really is! 

After our evening workout, I came home, like most people, tired and not wanting to cook! But I, to quote Zombieland, "time to nut up or shut up"

 So with out anymore jibber jabber, here is my 10 minute chicken fajitas.

To start you will need to grocery shop on your normal night or day.

 Things you need

Chicken fajita strips

Pre-cut veggies, these are available at Kroger and Walmart, sometimes Aldi.

Olive oil 

Some type of citrus seasoning

Garlic

Celantro 

Rice

Lime juce

Tortillas 

(Sorry for the crap picture)

The tortillas I bought were these, they are awesome! They are shaped like a bowl!

Optional items are pico, and sour cream

In a pan put some olive oil, garlic, cilantro, lime juice, and what seasoning you have chosen.

Right before they are done put in your bag of chicken and cook it until warm

Meanwhile, I cook the rice. I for reals bought the ready serve cups, today I didn't feel like brown rice. They take a minute and thirty seconds for both, in the microwave.

Turn the burner on low. 

Now you get to make your own quick chipotle rice. 

Combine in a bowl the rice, cilantro (to taste), and lime juice (to taste)

Then add that and the meat and veggies, and make your self a damn taco! ;)

And enjoy!,