Snack ATTACK.

I gave a presentation last week at the hospital on Eating for Energy at work.

It was amazing.

Or something like that.

One of the things I talked about was healthy snacking and keeping an 'emergency stash' of snacks at work.

An ideal snack should roughly fit into the following "SUPER" standard:

• Simple to find
• Under 200 calories - simply to avoid a small snack from becoming a full blown meal
• Protein is included (about 6-8 grams)
• Energizing nutrients (fruits/veggies/whole grains)
• Ready to go and packed!

Plan ahead and bring 5 pieces of fruit to work on Monday, stock the fridge with individual greek yogurt, boil eggs to grab, and pre-portion out servings of nuts.  A little work and you're set for the week.

It's helpful to keep some items on-hand either at work, in your car, and of course at home.

• Nuts, pre-portioned 
• Trail mix with dried fruit, nuts, pretzels, etc.
• Granola bars - I like LaraBars (esp good pre-workout), Kashi Chewy Granola bars, and Kind Bars which all have minimal ingredients/added sugars.
• Peanut butter  
• Individual oatmeal packets
• Whole grain crackers

Want a salt fix?

     - How about popping some popcorn the brown bag way and topping it with with parmesan cheese or other topping

     - Grab some popchips dipped in hummus or tortilla chips with salsa
     - Trail mix

Have a sweet tooth?

    - Go for that piece of dark chocolate.

    - Mix cocoa powder into your greek yogurt for a chocolaty treat.  

    - Top your almonds with some cinnamon.

Not sure what you want?
   - Maybe you're not really hungry.  Get up from your desk and go for a little walk or grab some tea instead.  Then see if you were hungry or just bored!

Hope you find this tips helpful!

Beit Bari xo Anna

Week 4 Goal!

Hi Health Challengers!

It's hard to believe that it is almost the start of week 4 which means we are almost half way done with the Challenge!  But before we jump ahead of ourselves, we do have to get through this week.

New Goal : Add a new goal to your checklist that has nothing to do with food.  

Ideas Include:

• Meditation.
• Sleep at least 8 hours a night or get an additional 15-30 minutes per night.
• Floss daily.
• No tv/phone in bed!
• No tv/phone/magazines while you eat.
• Daily prayer.
• Stretch daily.
• Repeat a daily mantra.  

I'll be adding in meditation daily (which I've kind of started doing lately but not consistently).  I've been reading an section from Wherever You Go, There You Are: Mindfulness Meditation in Everyday Life by Jon Kabat-Zinn every morning (no its not quite as cheesy as it sounds..but its close).

One of the biggest things I work on with my clients is getting them to see beyond a set diet plan and more about the habits and emotions behind their food choices to create a less stressful lifestyle.  Creating small goals towards health is incredibly important!

Need a new workout idea?

Maybe get out there and prancercise? :)

My week has looked a bit different than most.  I have not worked out in 4 days!  I think that is a new record for me...maybe not ever, but certainly awhile.  Thankfully it looks like I don't have another stress fracture but rather extreme shin splints.  Who knew?!  I won't be running for awhile but I'll get back on the bike tomorrow.  Can I count prolonged rest as a new form of exercise?

I hope you all have had a good week so far!

Beit Bari xo Anna

Week 3 Goal - Try Something New!

Week 3 has almost begun in the Beit Bari Health Challenge.  Hard to believe!

This week's goal is about trying new things.  Hopefully at this point you are getting into an exercise routine, including lots of veggies/fruit in your diet, and drinking water regularly throughout the day.  To keep things interesting, let's have some fun!

Week 3 Goal: Try a new exercise class or workout this week.

Especially if you are new to working out regularly, it can seem redundant if you haven't found something you enjoy.  You never know what you may like doing until you try it!

How about a bike ride?

Or a bike class?

Head out for a run...

Or a trail run!

Maybe a hike with friends.

Swimming?

Water aerobics!

Or a new aerobics class.

 Anything with friends is better!

As you can see, I've had my fair share of trying new workouts...which is why I still like to keep active and hardly ever get bored.  Get a new workout DVD from the library.  Try yoga.  Go to Crossfit.  The possibilities are endless.

Unfortunately my workout routine this week might be limited due to one of these fancy things...

Ugh, the dreaded boot.  I might have another stress fracture in my right tibia (unfortunately, I can tell from previous experience).  I'll see what the doctor says but I'm still sticking to the Challenge goals.  I can still eat healthy, drink water, and hopefully lift some weights and maybe get back in the pool this week!

Have a great start to your week and let me know what new workout you are going to try!

Beit Bari xo Anna

Ask Anna - avoiding the "All or Nothing" Mentality and a Chocolate Recipe

Dear Anna,

I am so happy I am doing the Beit Bari 8 Week Challenge.  I've been doing pretty good with the goals most days but I've had a few slip-ups.  Ya know, that doughnut calling my name in the morning?  Well then I feel so bad about it.  And then my slip-ups seem to turn into a whole day of bad decisions!  Any suggestions?!

From,

A dedicated Beit Bari challenger


Oh man, the dreaded all or nothing mentality.  I am totally guilty of this, especially lately, and have tried to get myself out of this habit.

First off, nobody is perfect.  You are not (and sorry will never be) perfect.  Therefore, you will not always reach your goals 100%.  Planning for failure can actually be a great way to succeed.

Then you might want to take a look at how you are going about the rest of the challenge...

• Are you being too strict on yourself?
• Are you eating enough throughout the day for your activity level?
• Are you enjoying foods you eat or feeling deprived?

Maybe you need to incorporate a few more 'indulgences' into the week.  Focus on these and enjoy them...don't feel guilty about it! Food and health should be enjoyable and without a positive attitude during this Challenge you probably won't be successful.  

So next time a slip-up happens, give yourself credit for all the other goals you're meeting and give yourself a break.  Reach out to others in the Challenge and unload your guilt...they should be able to put things in perspective (one doughnut/cookie...heck even one week of bad eating doesn't ruin everything!!) Decide to continue on with these changes and move forward.  You have a lifetime to 'be perfect' and achieve good health.

One of my favorite ways to beat cravings when they come up and 'indulge' on a daily basis is with this gem...

No-Sugar Added Dark Hot Cocoa

Ingredients

• 2 T dark cocoa powder
• 8 oz water
• optional: unsweetened almond breeze/milk, cinnamon, instant coffee packet, stevia

Directions

1. Heat water in the microwave.  Add cocoa powder.  ENJOY.
2. Optional:  add in splash (or more) of almond breeze/milk, dash of cinnamon, packet of instant coffee (morning boost!), or stevia packet.

I love having this at night before bed or in the morning on the weekends with coffee added.  It's a great way to get your chocolate fix for under 30 calories (depending on toppings).

Well almost 2 weeks of the Challenge done!  Keep up the good work...and keep any questions coming!

Beit Bari xo Anna

Mid-Week Check-In

How is everyone's week going?  Hard to believe it is already Wednesday.  Did you know what else today is?

National RD Day!

Yes, that is an actual thing.  No, I am not just making it up for my benefit.  March is National Nutrition Month, a great time for a health challenge if you ask me.  This year's theme is "Enjoy the Taste of Eating Right"  you can learn more here.

We celebrated at work today with t-shirts!  

Please excuse the selfie.

I ordered t-shirts for all the Food and Nutrition staff to wear as a team.  But I digress...

I hope you've found ways to 'enjoy the taste of eating right' over the past week of the Challenge.  Maybe even tried some new vegetarian recipes for our week 2 goal?  I ate meatless Monday and today...and even tried a new recipe Monday!

It went something like this...

wake up. Crossfit.  Protein shake. Oatmeal.  [teach Diabetes Education Class] Snacked on hard-boiled eggs. [screened inpatients for those at nutrition risk] Ate a salad with beans and quinoa for lunch. [did nutrition assessments on those in the hospital]  Snacked on yogurt and blueberries. [planned nutrition presentation for Tuesday in Denver and other fun work like that]  Made a delicious dinner of spaghetti squash with broccoli and this Creamy Cauliflower sauce topped with parmesan.  

 I posted it to our Facebook Group.  (Are you a member yet?!)  

So meatless/healthy does not have to mean boring. 

Have you gone meatless for a day yet?  Or found ways to eat more meatless meals this week?  Getting in your workouts for the week?  Today is a great day to recommit to your goals.  I know I am.

Beit Bari xo Anna

Week 2 Goal - More Veggies, Less Meat

Hi Challengers.

I hope you are having a great weekend!  It was rainy and snowy Friday night and today will be up to 75!  Gotta love that Colorado weather.  I took advantage today to go out on the River Walk for a run/walk.  My runs have been no bueno this weekend...I had some *ahem* GI issues yesterday and my lower legs are bothering me.  I think I need new running shoes or that is what I am telling myself.  Getting on that asap.

With my extra time today I am getting some food prep in for the week.

Simple pot of hard-boiled eggs and quinoa.

Both will be useful for Week 2 Goal: Make at least one day meatless.

Why?  Because I said so.

And because incorporating more meatless meals (hopefully) allows you to incorporate more vegetables into your diet, a wider variety of protein like beans or nuts, has been shown to be cheaper....a diet high in fruits and vegetables has been shown to reduce risk of cancer, diabetes, and obesity.  Of course, I am not saying you should go meatless all the time but lets give-it-a-go at least one day this week.

So what will you eat?!

Breakfast:

• Loaded oatmeal with nuts/nut butter/dried fruit/etc
• Egg burrito with salsa and cheese in a whole wheat wrap
• Yogurt parfait with granola and fruit
• Smoothie with fruit, spinach, yogurt/protein powder

Lunch:

• Big salad with unlimited veggies, whole grain (like my prepped quinoa), beans, nuts
• Wrap filled with hummus and veggies
• Snack platter with fruit, low fat cheese, whole grain crackers, and some yogurt
• Sandwich with avocado, goat cheese, and beets

Dinner:

• Veggie chili with baked potato
• Whole wheat pasta with marinara and ricotta cheese
• Oven roasted salmon with broccoli and brown rice
• Veggie fajitas with beans topped with guacamole 

I made this Vegetable Curry last week in the crockpot that would be great for the week!

Source

You can get more ideas on my Pinterest Board Vegan & Vegetarian Eats.

Alright guys.  Learn from the successes and hardships of last week and make week #2 a good one!

Beit Bari xo Anna

Friday = weekend = no more challenge?

Well it is finally Friday which means we are done with our first 'work week' of the Challenge.

Congratulations!

Did you meet week 1 goal to tell others you're doing the Challenge?  If not, week 1 isn't officially over yet!

Now that you are done celebrating, its time to bring up the tough subject...the weekend ahead.  If you are anything like me the weekend can bring a whole host of fun, relaxing, food, drinks...aka forgetting about my health goals...

The best way to stick to your goals and still enjoy yourself?  Have a plan.

1. Decide on your exercise for the weekend.  Its a great time to do something out of the ordinary.  Recruit your friends and family.  Do something outside.  Try a new class at the gym.
2. Plan a healthy meals and invite others to enjoy.  
3. Take a break from the kitchen and try a new restaurant - research the menu ahead of time so you know what fits into your meal plan for the day.
4. When you're out on the go, pack snacks so you'll always have healthy options on hand and keep ahead of your hunger.  Don't forget your water bottle too!
5. Remember to think beyond the weekend and meal plan, shop, and prep anything for the week ahead.  A great reminder of your goals.

On my agenda: group run with Team in Training, hitting up my favorite grocery stores in the Springs (nerd alert), dinner with my friend Jamie (shes making a new crockpot recipe)...maybe baking, hiking .. you definitely don't need to plan out the whole thing ;)

So how did your first week go?  Things I can help with for the weekend/week ahead?

Check in this weekend for more posts and information about the Week 2 Goal!

Beit Bari xo Anna

Challengers UNITE

Hi everyone,

Just a heads up that I've created a Facebook Group for the Beit Bari Challenge.  I'll be posting blog updates there, articles I find, fun facts?, AND you can post there too..motivation, recipes, etc.

Find it on Facebook Beit Bari 8 Week Challenge!

Hope you're having a good week.  Look for more posts and fun this weekend!

Beit Bari xo Anna

Mid-Week Check In and Overnight Steel Cut Oats

Hi Challengers!  

Wednesday is here which means you are well into the first week of the Challenge.  That is something to cheer about.  

Now might be a good time to assess how your weekly goals are going.  Getting in your strength training? Cardio?  Plenty of fruits and veggies?  If not, do not fear!  Today is the perfect day to recommit, get in the gym, and start prepping some healthy food.  Do not let the past hold you back.

I wanted to share with you my recent go-to breakfast. 

Overnight Steel Cut Oats

..benefits: the least processed of oats, steel cut oats contain 5 g of dietary fiber per 1/4 cup dry with 1.6 g of soluble fiber and 3.4 g of insoluble fiber, 7 g of protein, and 10% of your daily iron needs.  They offer pretty similar nutrition benefits as regular rolled oats but have a bit chewier texture and a slightly lower glycemic index.

...downfalls: take forever to cook.  seriously.  simmer for 10-20 minutes.  Ain't nobody got time for that.

...Solution: either cook in the crockpot - make a big batch to heat each morning during the week OR be picky like me and want freshly cooked oats every morning using the overnight cooking method.   

Ingredients for One (can be double/tripled/etc for more)

• 1/4 cup dry steel cut oats (I use Gluten-Free Bob's Red Mill Steel Cut Oats)
• 1 cup water
• salt to taste (optional)
• Toppings of choice

Directions

1. At night while making your bedtime snack, combine oats, water, and salt in pot and heat over medium-high heat until the water boils.
2. Let it boil about a minute (or like five if you accidentally forget about it like me).  Then simply turn the stove off, cover the pot, and get your beauty sleep.
3. In the morning (after your workout), stir the soggy mess and reheat for a few minutes over medium heat.  At this point, I usually add a little unsweetened almond breeze for that extra creaminess.
4. Once heated, serve it up with toppings of your liking.  

Topping Ideas: bananas (could be cooked into oats in the morning too), nuts, flax seed, chia seeds, milk/almond breeze, a little yogurt, raisins/dried fruit, cocoa powder, coconut flakes, pumpkin, a hard-boiled egg, peanut butter, cinnamon...literally I could write a book about it.

Need a visual?

 prepare the oats.

 mix. 1/4 cup oats + 1 cup water.

 boil.

 wait. but not at the stove. go to hed.

 ta-da! looks...not that good. reheat + add toppings.

 ahh. finished product. delicious.

I hope you've enjoyed my obscure and vague cooking lesson.

So how are you doing so far this week?  Any areas you are struggling with?
Whats your go-to breakfast so far?

Beit Bari xo Anna

Ask Anna: Protein

Dear Anna, 

Challenge task #5 is to get protein at every meal.  What's up with that?  Is there a certain amount I need to reach?  Should I be eating pounds of meat or slamming protein shakes?

Thanks,

A loyal Beit Bari Challenger


....Good question! A mini-nutrition lesson...

Protein is a macro-nutrient (along with fat and carbohydrates).  All three are important in a healthy "diet."

Carbohydrates are good quick energy and the body's main fuel source.  They are especially good fuel before exercise (as the body can use them quickly), during periods of endurance exercise and to refuel the body after exercise.

Fat gets a bad reputation because a. its synonymous with 'being fat' and having excess weight and b. there are some modified fats that aren't good for you.  It is however a very important nutrient for the body and can provide long-lasting energy, long after your carbohydrates have been used up.

Back to Protein.  Protein, like fat, maintains satiety (ie feeling full).  It preserves lean muscle mass (which you'll start building when you're doing strength training at least twice a week, right?!), prevents spikes in insulin, and helps build muscle.  The body also must work harder to digest protein so its like getting an extra workout eating protein (kidding but it could have a small affect on your basal metabolic rate).


To maximize proteins effect:  Get protein in regular intervals.  The body can only process about 30 g of protein at one time so going without protein all day and then eating a huge steak for dinner doesn't quite cut it. That's why I recommend some with every meal/snack.

How much should you be getting?  Aim for 1.2g/kg body weight  (1 kg = 2.2 lbs... math time!)

What are good sources?  

• Meat - chicken, turkey, pork, beef
• Eggs
• Tofu/tempeh
• Seafood/fish
• Yogurt (especially Greek), milk, low-fat cheese, cottage cheese
• Beans
• Nuts/nut butters
• Avocado

You don't need to eat meat to get your protein in.  For example from my day yesterday...
   Breakfast = whey protein after workout
   Snacks = Greek yogurt, hard-boiled eggs, cottage cheese
   Lunch/Dinner = beans, quinoa (grain high in protein), almonds, avocado

I hope this answers your questions about protein foods.  Anything else I can answer for you?
Feel free to comment below and let me know!  More "Ask Anna" posts to come...

Beit Bari xo Anna

Being Accountable

Hey everyone!

For many of you, day 1 is wrapped up.  I'm winding down here so thought I would check in with you to let you know how I did on the goals...

1. 5 servings of fruits/vegetables a day - DONE
           Spinach in morning protein shake
           Apple with morning snack
           Cauliflower, kale, and cabbage in my stir-fry lunch
           Banana/blueberries with greek yogurt as a snack
           Cauliflower, sweet potatoes in curry for dinner

    love it.  I'd like to see some more greens in my day.

2. 64 oz+ water daily - DONE.  As my mom says, I always drink water like a horse.  (And pee like one...TMI?)

3. Limit alcohol *at your discretion -  - Did not drink today, don't usually drink during the week.

4. Limit added sugars - No packaged snacks for me today.  Had a piece of dark chocolate after dinner, hit the spot.  

5. Protein at every meal (eggs, tofu, beans, meat, seafood, nuts, etc) - DONE.

            Breakfast: whey protein in smoothie

            Snacks: Hard-boiled eggs, greek yogurt

            Lunch/dinner: beans, quinoa, avocado, nuts

6. Strength train/circuit 2x/week - Got one of mine in today!  Started the day with Crossfit.  

7. Cardio x3/week - Also got one session in today (overachiever, I know).  I went for a 30 minute run this afternoon.  I'm training for a half, and now full, marathon so I had to get this in. 

8. Do something to make you smile everyday - Yes.  Check my instagram Bananasadvntures - coming home to fresh flowers did the trick.

So now that you know ALL about my day in the Challenge and that I was a huge overachiever..tell me about your Day 1.  Biggest success?  What are you struggling with so far?

Beit Bari xo Anna

Week 1 Challenge - Spread the Word

Congratulations!  You have made the decision to take on the Beit Bari 8 Week Health Challenge.  

We'll feature weekly challenges to keep you motivated and having fun.  

When self-motivation starts to weaken, it can be helpful to have the support of others to keep you on track.  Let your friends, family, coworkers, random strangers...anyone...know that you have committed yourself to being healthier.

What's better than just telling them?  Invite them to join you!  This whole challenge started with a group of ladies who realized they all wanted to improve their health.  They can provide motivation, support, and make the whole experience a lot more enjoyable.

Don't have anyone to join you?  Remember this blog community is here to help!  We'll do our best to help you out!


Beit Bari xo Anna

Day 1

There is no time like today.  Give it all you've got.

source

Hit the Store

One of the best ways to start eating better is to get in the kitchen and start cooking some delicious meals at home.  Fast food meals are full of fat, sugar, and preservatives while many restaurants load dishes with butter, oil, and carbs to make them taste better.  If you prepare meals yourself at home (no -  Hamburger Helper does not count) you'll already be on your way to better health.  Of course, to cook healthy meals you must have a stocked kitchen!

Attached you'll find a grocery store template with foods and products for a healthy kitchen.  Again this is just a list to get you started!  This week I'll be adding ideas for breakfast, lunches, dinners, and snacks that build off this list.

Beit Bari Grocery List

Don't forget about the checklist to print off here too!

Beit Bari 8 Week Tracking Sheet


Everyone ready for the start tomorrow?!

Dos and Don'ts

DO aim for success.
DON'T be afraid to fail.

DO hold yourself accountable.
DON'T be afraid to rely on the support of others.

DO focus on the challenge daily goals.
DON'T freak out if you need to modify them.

DO make health your priority.
DON'T make health your obsession.

DO have FUN.
DON'T forget to enjoy the process.