Encouraging Health and Happiness

Diet

Many Ways to Build Fitness

BodyBreakthrough_130712_0050

Check yourself out in the mirror! Are you proud of what you see?! If you don’t love what you see and you want to change your physique read on! Drop pounds and see a more tone reflection. To get there you must give your body challenging work and burn more calories. Exercise is obviously a great way to do this. When you exercise regularly, you build stronger muscles, especially if you work out with weights. Muscles use more calories than fat throughout the day, even while you are resting. This contributes to a faster metabolism.

(more…)


Calorie Counting for Cinco de Mayo? Try these Mushroom, Corn and Poblano Tacos

CincoDeMayoCinco de Mayo is just around the corner. Celebrating with traditional Mexican food can be delicious but also a real diet-buster.  If you are counting calories, these Mushroom, Corn and Poblano Tacos can keep your meal festive but still under calorie control. (more…)


4 Oatmeal Nutrition Facts You Need to Know

By Matthew Kayser

 

In your continuous effort to eat healthy and provide a good diet for your family, you have probably considered making oatmeal an essential part of your daily diet. You should now commit to the food that is often considered one of the healthiest choices available.

The oatmeal nutrition facts reveal even more benefits than previously thought.

The facts are these: if you are looking for a delicious way to eat healthy, and you want to entice your children into eating well by offering them something that is quick and tasty, you need to consider oatmeal. (more…)


Skier’s Diet: Surprising Muscle Building Foods

Super foods that will make you super fit this ski season. Garlic anyone?

By Kellee Katagi

posted: 09/05/2012

 

As you coax your muscles back into ski shape, fueling them well can add heft to your training. Your instinct is likely to reach for a steak (and rightly so: A 2009 study in the Journal of the American Dietetic Association found that eating four ounces of steak after a workout built muscle 50 percent better than a placebo), but these other strength-building foods may surprise you.


Superhero’s for your Gut

I recently saw the new Batman Movie ” The Dark Knight Rises”   Christian Bale once again struggles to keep Gotham City safe from Crime and Harm to citizens.

  • Did you know that certain foods you eat, destroy your gut and it’s ability to fight off infections, weight gain and zapp your energy and moods?

Get  some Superhero’s in there to kick some bad guy booty and clean up your gut!

They’re called Pro-Biotics ( they mean  literally “for life”)

The best and most powerful enzymes – are found in fermented foods

EAT FERMENTED  VEGETABLES!

Get  thinner, gain energy,  reduce bloat and digestive issues, and boost your immune system! (more…)


Olympic Foods – What world class athletes need

I decided to celebrate the Olmpics this year with an Opening Party!

My husband and I had some friends over and watched the Opening Ceremonies from London with some amazing foods!

OLYMPIC FOODS!  – stay tuned this week for recipes!

1.  Jicama Watercress salad with citrus vinagrette

2.  Black rice and mango salad

3.  Cinnamon beef

4.  Fish

5.  guacomole (avocado)

6.  corn on the cob

7.  pickled onions

8.  corn tortillas

Foods world class athletes eat.  Why?

 

These foods increase

  • circulation
  • energy
  • heart health
  • cellular metabolism
  • immune system
  • mineral absorption
  • bone density
  • digestion

they also decrease

  • inflammation (overtraining induced)
  • weight gain
  • oxidation (from bad foods and pollution)

Jicama Watercress salad with citrus vinagrette 

Why athletes eat it:

Jicama Anti-inflammatory, high in B vitamins, potassium, iron, magnesium, increases cellular metabolism (a must for endurance athletes)

Why you eat it:

it’s loaded with all sorts of healthy benefits including vitamin C, lots of iron, and a dietary fiber called inulin that speeds up your digestive system!  The best thing about eating it?  Virtually no calories!

Watercress 

A study published in the British Journal of  Nutrition reports that eating a small amount of this leafy green each day raised  levels of key antioxidants that fend of damage caused by exercise. – Overtraining causes stress on the body and inflammation

Why you eat it :

Decreases inflammation and oxidants from bad foods and environments.

This salad is chock full of nutrients and deliciousness – Read on for recipe!

(more…)


Breakfast Club, Final Meeting!

Are you eating breakfast?  Could it be better?

Last week I posted options for rushed days, to keep your sanity, energy and pant size (or DROP ONE!)

This is the last of the breakfast club!   I have given you two more options.
For more relaxed days and in-between days.    Get on the breakfast train!

All Olympic Athletes eat breakfast!  Be awesome and beautiful, join the club!   Read on

(more…)


Join The Breakfast Club

Last week I posted an entry on beautiful people (surfer’s) and what they eat.  One big component to a great body is BREAKFAST!

Listen to your mother – Eat your breakfast!  If you would like

1.  Clearer thinking

2.  Weight Loss

3.  Better mood  thourghout the day

4.  More Energy

5.  More Money and Friends

Allright – # 5 is not guaranteed, but if you  are thinking clearer and have more energy and better mood at work – you definitly should be in the running for a raise and people should be flocking to you !

If you’re not eating breakfast  within the first couple hours of your day  I challenge you to

Check yourself before you wreck yourself!

Smart and Gorgeous people eat breakfast!

Read on for easy ways to join the club and get results!

(more…)


Get a surfers’ bod!

  Surfer’s bodies are gorgeous!  They are long and lean and strong!

 

With nice defined muscles and not bulky – also these wave riders are glowing!    Yeah this could be the sun and surf – But they also fuel up for this demanding sport – for that they need energizing grains, high vitamins and minerals and protein!

 

Keep your Energy high and waist line down with these great meals. 

Make ahead and keep on hand for great take to work or travel options!

I have found two great recipes- both chock full of anti-oxidants, fiber, nutrients, metabolic boosting and energy boosting!

1.  Bon Appetite- Surfer Granola  July 2012

2.  PCC Indonesian Rice Salad – tons of beautiful color and flavor!  I can’t wait for lunch tomorrow!

Read On for recipes!  

Oh – and if you need a guide to your getting to your kick ass physique and eating habits to brag about – contact me!  New workshops in both group training and nutrition this Sept!

Bcurran@macseattle.com

(more…)


What’s Cooking! July 6th

Hello!  Currently I am sitting at a coffee shop at Greenlake – looking at the beautiful weather and happy people.  Cooking in a hot kitchen does not sound so delightful – so I have chosen a  great Summer salad

I got this recipe out of Bon Apetite magazine – it’s got everything I love ;  Bursts of color, Asian flavor , heartiness without heaviness.

This dish will satisfy your belly and make it presentable for summer viewing as well!   i’m gonna double it and use it for lunches next week!

Click on my profile for more great  Recipes and tips!

Breanne Curran

Health Coach, Nutrition Specialist, Personal Trainer

or … your arsenal to a kick ass body and  eating habits you can brag about !

Cold Sesame Noodles with Summer Vegetables

We like vegetarian mains in summer; for a heartier dish,  add shredded rotisserie chicken or sliced grilled steak.


Stay Lean! Eat Clean – Grapefruit!

Burn Fat and Keep Healthy!

Did you know that  anti-oxidants are found in colors?  Any naturally colored food has anti-oxidants.  Grapes, kale, eggplant – the darker and denser the more anti-oxidants and nutrients. This July eat more Grapefruit!

Nutritional Benefits of Grapefruit are many.  Packed with vitamins and anti-oxidants. Grapefruits are loaded with all kinds of vitamins (namely vitamins A, C, Calcium and Magnesium) Grapefruit also contain lycopene, an antioxidant pigment that’s found red fruits and Vegetables.  Lycopene is llinked to reduction of prostate and breast cancer as well as cardiovascular disease. Naringenin is another antioxidant found in grapefruits. It’s actually what gives the grapefruit most of its flavor.

Naringinen keeps you slim and Burns Fat!

  • Increases the body’s sensitivity to insulin
  • Studies show naringenin forces the liver to burn fat rather than storing it

Email me at Bcurran@macseattle.com for my monthly newsletter with this and other great info !

Read on For Delicious Recipe !

(more…)


Healthy Travel Foods

Breanne’s pant size saving snacks for on the go.

These are my favorite go to snacks for myself and clients when  traveling. For most of us – this means decreased activity. We are most likely not going to be hitting the gym for an hour everyday on vacation(or work trips), and we are probably going to find ourselves indulging in some added treats throughout the day. So – to keep you from undoing all the hard work you put in the week before:  Take these great snacks along with you. You will regret it if you don’t – Trust Me! If you can – prep up some snacks and breakfast go-to’s  at home before your trip. Taking 1 hour to make these  will save you a lot of grief and pounds!  Plus – you’ll save money !

1.  Homemade Granola

Double this and take some for travels.  Any coffee stand can give you a tall cup of milk to add the granola and some fruit too.  Boxed cereals have more sugar, less protein and more carbs = hello tight pants!

(more…)


Father’s Day Thoughts

I tell all my clients to do yoga – any type.  It basically forces your body and your mind to unwind and calm.  For Type A people like me (who have a hard time holding still) it saves you.  Your body and your mind, forces you to hold stretches and keeps your monkey brain quiet for a bit, always after a class – I am renewed, relaxed and have better and clearer thinking.

SO tonight- I left thinking about my Dad.  How I spent a great father’s day with him and how great it is that we now have open conversations as two adults, not just as parent and child.  He has definitely instilled in me many of my traits I carry now.  Some of these are 1.  Have a strong sense of self  2. Never turn down an adventure 3.  Don’t be afraid to leap… just look where you’re going.

My dad is a wanderer (he literally has a business card stating this) He wanders the world, most often from the Northwest to the Far East to the Beaches of Mexico.  He doesn’t carry much — because he knows that less is more (in every way), and quality is much better than quantity (which is why he has a nice new backpack for his flight  tomorrow)

(Dad on recent Mule expedition in isolated Baja to see cave paintings thousands of years old)

My father has made me great at what I do and keeping myself challenged to always do better.  As a trainer, nutrition specialist and health coach I keep in mind (for myself and my clients)  to know what is possible and not be afraid to leap to get there !  If we pack our bags right for the journey ahead  and  look where we are going  – we will not only get further but land sure footed (for more leaps) – so Thank you Dad!  Here’s to many more challenges, adventures and leaps

Oh – and please read below for a great kale, beet, walnut salad my dad made last night – it was in direct competition with my miso cabbage salad.  I think his won 🙂  Both recipes below.

I am adding some avocado and salmon to the miso salad tonight – it is delicious!

(more…)


What’s cooking!- June 15 2012


Asian Salads. 

These 2 salads are both high in anti-inflammatories, protein, iron, magnesium and happen to be delicious!

As previously promised.. I post every Friday, what I am cooking up this weekend for healthy eats and for a great set up for the next week.  This helps keep me on track with healthy choices and it makes my week a heck of a lot easier.

I’ve got one breakfast item planned (Grainola)

And 2 salads – 1 with some grains in it for more substantial eats.

I also am gonna cook  up some yellow squash with Kale and red pepper (to combine with rice or other grain for easy dinner… I love egg and kimchi on top of cooked grains and greens for dinner)

Read below for the Chopped Miso Salad recipe and  Wild Seaweed Salad

These are both anti inflammatory, cleansing and alkaline meals.. as well as great flavors I love – more thai/ japanese

tastes.  Some people crave burgers.. I crave seaweed!  It’s high in protein, iron and magnesium. (more…)


Tips For Lowering Cholesterol Naturally

By Jordan Richardson
Maybe your life-long love affair with bacon is finally taking its toll and your doctor has told you you’ve got to lower your cholesterol. You’ve heard horror stories of folks eating flavorless food and rising at dawn to jog. But never fear! Here are some less painful remedies …

There are many tools for lowering cholesterol naturally you may want to consider if you have high cholesterol. Many people go on crash diets or change all sorts of things about their lives, taking drastic measures to lower their cholesterol.

You do not need to do any of these things to lower your cholesterol, however. Using natural products, changing your lifestyle gradually and introducing healthier foods are some of the best ways of lowering cholesterol naturally.

Cholesterol is a type of fat made by your liver. Some of that fat comes from the food you eat, while some of it is already in your body.
All of the foods that come from animals have some form of cholesterol in them, whereas plant foods do not have cholesterol.

Foods that are high in saturated fats can raise your cholesterol level considerably, so having a balanced diet is really the best way to approach the cholesterol situation.

(more…)


Eat Slow, Drop Pounds!

Get Slow, Drop Pounds

Last Week, at my Cover Shot  Workshop we talked about eating slow,  how this is one of the necessary foundations for weight loss.  This is also homework for the participants to do at every meal, through the program.  While this is about consistency and integrating healthy habits.  I thought I’d give some further science behind this.

And there happens to be   a recent article in Yoga Journal,  June 2012 that touches exactly on this.

By Katherine Guthrie

Sweet and Slow    mindful eating enhances weight loss naturally

Eating out can lead to excess.  But a new study shows that women that practice mindful eating can lose weight without dieting!  Even when continuing to dine out regularly.  Women who used these techniques which include taking the time to savor the appearance, smell , texture and taste of their food, ate roughly 300 fewer calories per day then those who didn’t and lost an average of 3.7 pounds over six weeks.  ” The goal is to maximize the pleasure of eating out”  syas lead author Gayle Timmerman, a nursing professor  at University of Texas, Austin.

” If you are paying more attention you can be satisfied with less”  The mindful eating skills transferred to the women’s own kitchens, leading them to eat fewer calories at home.


Cover Shot – Clear Eyes, Full Hearts!

You, Unleashed!

ROAD TO THE ULTIMATE COVER SHOT!

This is my 3 month group Weight Loss Group Series.  I’ve got a full group with Big Goals and the Best of Intentions.  Now, Intentions will only get us so far… we’ve got to have the skill power with that will power!

To keep this group dropping pounds, inches, stress and feeling fabulous – I’ve got an arsenal of pros for Support and Accountability, not to mention some kick ass tips and workouts. Last week in review:

Last Wed and June 20th =  Meghan Smith – RYT – Local Yogi – check out her classes at www.meghanjoyyoga.com

Meghan brought us info on how Yoga kickstarts Weightloss and the many benefits along with this.

She’ll be back next time for a powerful sequence to charge us up and make us sweat!

Did you know?   Cortisol is the number 1 reason for weight gain and belly fat.  Yoga incorporates intense core work and body stabilization, along with breathing techniques that calm the body and releases stress (#1 cortisol increaser) .  A double whammy to blast belly fat!

Jimmy Curran – Chef and coffee shop owner – Bustle – 6th and McGraw – Queen Anne

Jimmy presented easy meal prep tips.  If you hate preparing meals at the end of a long day – or you think it’s not worth it for just one person to do – Think again!

Jimmy brought his expertise to demo how you can prep up vegetables to keep stocked, for easy meal additions to cooked grains, proteins .  Great for Stir Frys, salads, additions to cooked rice or quinoa.

Dinner in 5 mins- sans the work!

Did you know?  If your have things portioned out and prepared you are 80% more likely to include healthy items in your meal.  Also – Red Bell Pepper is extremely high in Vitamin C.  Chop it up baby!

Me – Nutrition Specialist, Health Coach and Personal Trainer

All these tips add into buiding a strong foundation to weight loss.  With some yoga prep exercises, and great core building exercises – along with daily diet steps  and vision exercises –

We’ve got the recipe for Success!  Eat better, Get Kick Ass workouts and results!

Did You Know:  Digestion Takes over 70% of your total energy?  Need more energy?  Slow down when eating and stop at 80% Full.  Fully chew every  bite and put away your food when apporaching full. You will feel lighter and lose weight!

I am thrilled to keep participants reaching  to their Ultimate Cover Shot with Clear Eyes and Full Hearts!


Surviving weekends with the Fam.. while eating well!

Every Weekend I post – What’s cooking !  This weekend it’s foods  (and activities) to keep me on track and focused while enjoying family time and having fun!

So this weekend what’s cooking is easy foods that keep me balanced and cool.  Why?  the in laws are in town.  No , really I enjoy my time with my in-laws, but this also means nieces and nephews and cousins.. lots of family. This means lots of events with lots of different foods, that may not be my first and healthiest choices.

So.. to keep my healthy eating in check and feeling energized and good.. I am making these two recipes.  These will be my back ups to eat before not so healthy functions ( and not give into the less healthy temptations around me.. or just have less of those tempting treats)

Also – it’s important to reset yourself, when you’re zapped and feeling overwhelmed.  I make sure and take some time for myself, before hanging out with family, this way I get to clear my head .. and have more energy and better mood for loved ones.  This morning it was a jog around greenlake and Kettlebell class at kettlebility!

Tomorrow am – it’s Spin and Yoga at Live Love Flow (12th and cherry- Cap Hill)  folllowed by delicious green smoothie at  Heleo!  What a way to start the day!  (seriously) wish I could do that every day.

Read on for

1.  Hijiki and edamame salad – Protein packed and cleasing!

2.  Roasted Yams and Kale – filling and nutritious! – no headaches or belly aches

(more…)


Cooking for Therapy

Image       I find cooking to be therapeutic.  It doesn’t demand from you, you can be loud and messy  and in the end you get a great product that makes you feel great.  I have a much better week if I have healthy options on hand, and don’t have to think about what I’ll eat after a busy day- or for lunch.  To get set up for the upcoming week, I have a process, on Thursday evenings I watch some brainless sitcoms, while I thumb through our many recipe books and magazines – and plan out a few dishes for the following week.  Then after work on Fridays I gather my goods, then when inspiration hits me over the weekend, it’s all there.  Check weekly for what’s on my menu

So what’s cooking this weekend? (more…)


Healthy Snacks For Work

Dry Roasted Edamame with Cranberries – delicious and nutritious, packs a protein and anti-inflammatory kick to your day!

Get more delicious snack ideas @ http://www.wholeliving.com/136112/best-snacks-take-work/@center/136761/healthy-snacks

Ever noticed that when an urgent project at work comes up, so do cravings? Reach for one of these healthy options rather than those M&M’s in the conference room, undoing your morning workout.

Learn more belly and health saving tips from the Pro’s! Check out the COVER SHOT – your health magazine in real life!

REGISTER BY TUES MAY  15TH  FOR BIG SAVINGS!

email Breanne for more info :  bcurran@macseattle.com

FYI:  Anger, Stress and Anxious feelings increase your metabolism and cause hunger.  Sadness and Fear decrease metabolism and lowers hunger. 


Top 10: Power Meals Every Man Should Be Able To Make

Break out of your usual dietary routine with some orange-marinated pork tenderloin.

By Shannon Clark,

If you want to maintain an active lifestyle and perform your best, it’s vital that you feed your body the quality nutrients it requires. Preparing your own classic standby meals is a great way to not only increase your enjoyment from eating but also treat your body right.

In a world where far too many men are dining out or relying on convenience or fast food for sustenance, it’s time to revamp your cooking skills and create your own dishes.

Here are 10 great power meals that every man should be able to make.

 Szechwan Shrimp (more…)


Love the Earth, eat great Real Foods!

Today is Earth Day ! Get out there and enjoy it. Also, try going meatless today.
Try reducing your meat consumption this week – check out my blog for Curried Millet and Spring Panzanella salad to get you set up with a full plate of nutrients! Take the challenge! no meat Earth Day!
there are facts we cannot ignore :
Random facts from journalist Mark Bittman

… In terms of energy consumption, – serving a typical family of four steak dinner is the rough equivalent of driving around in an SUV for three hours while leaving the lights on at home.

60 billion animals are raised every year for food, 10 animals for every human on earth. The only way to reduce factory farming is to demand less meat,

40 calories of fossil fuel are required to produce 1 calorie of beef protein
more than 50% of corn grown in US is fed to animals

Get out there and take advantage of the Spring Produce!  Asparagus, peas, basil and a hearty healthy delicious grain bread make this a hit!

Spring Panzanella

Spring Panzanella Recipe

The bread I used also had walnuts and dried cranberries in it, but I think I’d prefer a seeded whole wheat version. Use whatever you like.

1 lb loaf of hearty, day-old, whole wheat bread into 1-inch cubes
4 cloves garlic, chopped
1 shallot, chopped
1 tablespoon fresh thyme – just pluck leaves from the sprig
a couple pinches of salt
1/4 cup extra-virgin olive oil
1 bunch asparagus, cut into segments
2 cups peas, fresh or frozen
4 handfuls spinach
1/4 cup small basil leaves

In a large bowl toss the bread with the garlic, shallot, thyme, salt and olive oil. Turn the bread out onto a baking sheet and toast in a 350 degree oven for about 15 minutes – or until they are nice and golden and crunchy.

In a cold skillet pour in a splash of olive oil, a splash of water, and a couple pinches of salt. Dial up the heat and when the water starts to bubble stir in the asparagus. Cover, wait about twenty seconds, now add the peas. Cover, wait a few seconds, now add the spinach. Cover and cook just a few more seconds until the spinach starts to collapse just a bit.

Put the bread crumbs in a large bowl. Now pour the asparagus and peas and all the pan juices over the top of the bread.

Give it a good toss, add the basil leaves and toss again. Serve the salad family-style on a big platter.

Makes about 6 – 8 servings.  From 101cookbooks.com   Thank you Heidi Swanson!

(more…)


7 Foods that Burn Fat

By Cosmopolitan.com | Healthy LivingThu, Mar 22, 2012 5:46 PM EDT

These foods will help you burn fat.

 

These foods will help you burn fat.With rising temps come rising hemlines, bare shoulders… and eventually, bikini season. Add these metabolism-boosting foods and drinks to your shopping list, and you’ll score a leaner and sexier bod.

By Carolyn Kylstra

Chicken Breast
Meet the ultimate wonder food. Chicken is packed with protein, which is essential for maintaining muscle mass-and the more muscle mass you have, the more efficient you are at burning calories. Even better, protein takes more time to digest than carbohydrates, so you’ll feel full longer than if you ate the same number of calories in a carb-or fat-heavy meal. An ideal serving: the size of a computer mouse or a deck of cards. (more…)


Vitamin D and your Dairy Products.. not what you may think

Previous posting on the MAC blog was so timely… I am preparing for my workshop this week on Proteins (see below )

         

Nutrition Workshop   April 4th  6- 7:15 PM

Lions and Lambs

How much protein do you need?  What kinds are best? Feed yourself and Loved ones better! Get  the facts and leave with practical tools for your daily choices.

Discover Lifesaving Info !

$20 members and non-members.   register by email:   bcurran@macseattle.com

As  I  was printing out some materials for attendees.  Read on for some bone density saving advice.. come to my workshop on Wednesday to learn more about this and How to make smarter Protein choices,

One of these is entitled

Health Concerns about Dairy Products

http://www.pcrm.org/health/diets/vegdiets/health-concerns-about-dairy-products

P h y s i c i a n s   C o m m i t t e e   f o r    R e s p o n s i b l e M e d i c i n e
5 1 0 0 W i s c o n s i n A v e., n. w., S u i t e 4 0 0 • W a s h i n g t o n, D C 2 0 0 1 6
p h o n e ( 2 0 2 ) 6 8 6 – 2 2 1 0 • F a x ( 2 0 2 ) 6 8 6 – 2 2 1 6 • p c r m @ p c r m . o r g • w w w . p c r m . o r g

Many Americans, including some vegetarians, still
consume substantial amounts of dairy products—
and government policies still promote them—
despite scientific evidence that questions their health benefits
and indicates their potential health risks.
Osteoporosis
Milk’s main selling point is calcium, and milk-drinking
is touted for building strong bones in children and
preventing osteoporosis in older persons. However, clinical
research shows that dairy products have little or no benefit for
bones. A 2005 review published in Pediatrics showed that milk
consumption does not improve bone integrity in children.1
Similarly, the Harvard Nurses’ Health Study,2 which followed
more than 72,000 women for 18 years, showed no protective
effect of increased milk consumption on fracture risk.

(more…)