Texture and veggies plus 11 Surprisingly Healthy Recipes for picky eaters

idontwanna

Have you ever heard any one say they don’t like a certain food because of the texture? Maybe you’re the one giving that excuse.

All I hear when I hear that is a 4-year-old saying “I don’t wanna”

Not because they do not have the right to genuinely dislike something but because there are so many ways to cook now a days. You most likely just don’t like the food cooked the way you tried it.

A lot of people are traumatized because they were forced to eat soggy over boiled broccoli when they were younger by their mothers. So they say they hate broccoli because of the texture. Hmmm hello? Who wouldn’t? Lol
What kind of sense is that? There are so many ways to cook foods these days that is just an excuse.

If you don’t like it boiled, try it raw, baked, grilled, sautéed or stemmed. just FYI they all have different textures. You can also put your favorite seasonings, sauces or oils on them after they cook to enhance the flavor.

I dare you to try a food you don’t like cooked differently then you have ever tried.

Below are a few links to recipes that I am sure will make you rethink some of the most commonly hated vegetables.

Oven Roasted Garlic Cauliflower

 http://oneperfectbite.blogspot.com/2011/11/oven-roasted-cauliflower.html

Cheesy Garlic Cauliflower Bread Sticks

http://whatsfordinner-momwhatsfordinner.blogspot.com/2012/06/cheesy-garlic-cauliflower-bread-sticks.html

Cauliflower Pizza Crust

http://www.fatgirltrappedinaskinnybody.com/2011/06/basil-cauliflower-pizza/

Crispy Baked String Beans

http://www.cinnamonspiceandeverythingnice.com/crispy-baked-string-bean-fries/

Roasted Brussels Sprouts With Bacon And Onions

http://coleensrecipes.blogspot.com/2009/12/roasted-brussel-sprouts-bacon.html

Easy Cheesy Crockpot Cauliflower

http://thefrugalgirls.com/2013/11/crockpot-easy-cheesy-cauliflower-recipe.html

Easy Cheesy Crockpot Broccoli

http://thefrugalgirls.com/2013/11/crockpot-easy-cheesy-broccoli-recipe.html

Pumpkin Brownies

http://www.sixsistersstuff.com/2013/08/2-ingredient-pumpkin-brownies-recipe.html

Creamy Cauliflower Soup

http://www.livecrafteat.com/eat/creamy-cauliflower-soup/

Maple Glazed Carrots

http://www.kalynskitchen.com/2010/04/recipe-for-maple-glazed-roasted-carrots.html

Garlic Roasted Parmession Green Beans

http://www.asweetpeachef.com/sides/garlic-parmesan-green-beans/

Let me know what you try and what you think by commenting below!

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4 Awesome fitness tools that will jump-start your fintess routine

4 fitness tools

Below are 4 amazing apps / tools that will jump-start your weight loss or fitness routine. To find them go to your app store on your mobile phone and search for the name of the app then press download.

1. Fitness pal
Fitness pal gives you a calculated calorie goal based off of your goals and current weight. Logging in everything you eat really helps put things in perspective and you see what’s working and what’s not.

2. Pact
Pact is like making a bet on your health. Make a bet to log your food, eat healthy and workout then get paid!It also keeps you accountable because no one likes loosing money.

3. Bodyspace
Bodybuilding.com is an awesome website that has tons of workouts, recipes and tons of the fitness industries secrets. It also has a great way to keep track of your measurements, and a community of other fitness addicts. Their app is called body space and is perfect for keeping track of progress and finding new workouts.

4. Instagram
Instagram has tons of fitness pages that you can follow to keep you motivated and post fitness tips! You can follow me at @AutumnLeighFitness

visit Autumnleigh.com for more fitness tips and motivation.

WOW #2

wow #2

This workout is a full body circuit designed to burn fat and create lean muscle. You can do this workout anywhere although You will need a pair of weights or something to lift.

Warm up

10 push ups
:30 arm swings
10 squats
:30 jumping jacks
10 reverse lunges
:30 jogging in place
x2-3

Squat Press with dumbbells ( 12 with heavy weights or 15 with lighter weights)
Front Deltoid Raises with dumbbells (15 light weight)
jumping jacks 1:00
repeat 2-3x no rest

:30-1:00 rest

Push ups 15-20
toe reaches 30
90 degree crunches 25
spider planks 1:00
x2-3 no rest

Stretch for 5 to 10 minutes to cool down your body

Make this workout more difficult by:
Adding more weight to the weighted workouts
Doing extra minute of cardio between exercises
Doing decline push ups(feet on a bench).

Make this easier by:
Using lighter or bands
Doing incline push ups (hands against the wall)
Holding a regular plank

 

 

Use the hash tag #fitnesswithautumn on your social media post so I can see your progress! 🙂

What do you think of this workout? How much weight were you able to use? Comment below or find me on Instagram under @AutumnLeighFitness

To learn more about training with me personally visit AutumnLeigh.com

WOW #1

wow1

In this new series every Monday I will be sharing a new workout for the week that you can do anywhere

Work Out Of The Week 11/10/14

Todays circuit is a full body workout.

Warm up

*Do each exercise in the warm up for :30 seconds

Arm swings
Squats
x3
10 seconds rest
Marching in place
Push ups
x3
10 seconds rest
lateral lunges (stepping to the side)
Jumping jacks
x3
10 seconds rest

WOW

15 walking lunges
10 burpees
1:00 wall sit
1:00 jumping jacks
plank hold 1:00
40 bicycle crunches

As Many Rounds Possible in 30 Minutes

There are many ways to adjust this workout to your fitness level. For beginners do :30-:40 seconds on your exercises or amrp in 20 minutes instead of 30. for the more advanced use some weight / increase the time or work with a BOSU ball.

Comment below and tell me how many rounds you completed!

Tips to Drink More Water And Prevent Dehydration

water

You are your very own body of water.

The average adult males is about 60% water.

the average adult female is about 50%.

Where is all this water?

Every part of the human body contains water. For Example:

  • Lungs: 90%
  • Blood: 82%
  • Skin: 80%
  • Muscle: 75%
  • The brain:  70%
  • Bones:22%

*Muscle contains more water than fat.

What happened when you don’t get enough water? Dehydration

Dehydration is when the body is lacking vital fluids. This occurs more often in the warmer months when people are working outside in the heat and don’t drink enough water but it can happen in many other scenarios. In some cases dehydration can be deadly.

There are several types of dehydration. The three main types are hypotonic dehydration, hypertonic dehydration and isotonic dehydration.

Hypotonic dehydration occurs when the body is lacking electrolytes and sodium.

Hypertonic dehydration occurs when the body is lacking water.

Isotonic dehydration occurs when there is an equal loss in both, which is most seen in human beings.

Signs of Dehydration

There are many different signs and symptoms of dehydration. The first sign is typically a severe headache, followed by dizziness. Another one of the first signs of dehydration is sever thirst, discomfort, and loss of appetite. Next, the muscles begin to cramp, particularly the muscles in the legs. Visual difficulties’ including fussiness, along with hypotension (decreased blood pressure), are also common symptoms. When the dehydration worsens, the symptoms increase and worsen as well. Respiration and heart rates will begin to increase as dehydration gets more severe. Patients often experience constipation because there is not enough water in the bowel. Clammy skin and fainting can also occur. People who are dehydrated may also appear as if their skin is a yellow tone, and their eyes may appear as if they are sunken in or dark. Blood pressure drops, and patients can go into a dangerous state of hyperthermia in hotter temperatures, which combined with dehydration can be deadly. Without enough hydration, the heart can stop beating, resulting in death. Dehydration symptoms normally start to become noticeable after the body loses about 2% of its normal water volume. When the body gets to a point where it has lost 10% to 15% of its normal water volume muscles start to become spastic, urination becomes painful and is greatly reduced, and the skin starts to shrivel up and wrinkle. When the body loses more than 15% of its water volume, it is usually fatal.

While the most common cause of dehydration is simple lack of proper hydration or consumption of water and other liquids, there are also other causes. Stress-related issues can also cause dehydration. Some examples of stress-related causes can include blood loss, diarrhea, shock, too much alcohol consumption, vomiting and burns to the skin. Infectious diseases can also be a cause for dehydration. A few examples of these diseases include cholera, yellow fever, and gastroenteritis. Malnutrition as a result of a high rate of weight loss, fasting, or diabetes related problems can also cause dehydration to occur. Too much weight loss can also take important electrolytes with it, which is why it is important for people who are diabetic or on a diet to stay properly hydrated.” http://www.freedrinkingwater.com/resource-guide-to-prevent-dehydration.htm

Here are a few tips on how to drink more water through out your day so you can prevent dehydration.

1. go to this simple water calculation page to find out how much water you should drink today. http://nutrition.about.com/library/blwatercalculator.htm

*The average is 6-8 8 Oz glasses a day

2. Wake up and drink a big glass of water. Starting your day off with a glass of water is great for your body and will help you get  a jump-start on your water goal.

3. Keep a water bottle in the fridge. If there is a cold water bottle in the fridge then there is no excuse of I don’t have any cold water. and you can just pick it up and go when you in a hurry.

4. Always keep a water bottle with you.

5. Get a reusable water bottle to cut down on cost and waste of the plastic bottles.

6. Don’t drink other liquids when you drink coffee, soda or juice you are Just giving your body empty calories plus making it more likely that you wont drink as much water. If you need to stick to something like green tea, 100% juice or milk.

7. Drink a glass of water with every meal.

8. Eat more water based veggies.

*IF YOU HAVE A AWESOME WATER TRICK YOU WOULD LIKE TO SHARE WITH US PLEASE LEAVE A COMMENT BELOW OR CONTACT ME AT ALB@AUTUMNLEIGH.COM

7 Day Fitness Challenge

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I invite you to join my seven day challenge if you want to make small changes that will add up to make big differences! Are you in? Forward this to a friend who you would like to take this challenge with, after all the journey is way easier with support! Use the hashtag #fitnesswithAutumn on social media in your photos so I can stay with you during your journey.