 OMG this is the most delicious snack I have ever made! I was inspired by none other than Pinterest...typical Sunday night, eh? I paired the dip with whole wheat corn chips. The bonus is that this can be a GLUTEN-FREE snack! Layer the ingredients below as many times as you’d like at the level of thickness you want!
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 The experts are always pushing portion control and I finally figured out why!!! The less you eat, the smaller your stomach will get (internally and externally). SO when you're over-eating, you're actually expanding your stomach's size. Therefore, you're training your stomach to need more food to fill you up. Your stomach is a muscle and you can and WILL always be able to train it the way you want. Big or small - you decide. Smaller you say???? Ahhh yes - well then you must stop eating once you feel full. I know it's hard - trust me, I know. This tends to go hand in hand with my last blog "Chew Your Food People": the more you chew your food, the slower you will be eating and the easier it will be for you to feel your tummy saying it is full. Going out: When ordering a meal, either split the meal with someone, order a half order, a delicious little appetizer or push half the meal off the plate and onto the floor - your server will be happy to clean it up :) Kidding! Push it to the side, ask for a take away box and take it home for another meal. Noooo... not a midnight snack. This saves you money and belly! Order your food before getting your buzz on: having a drink prior to ordering my food always makes me order unhealthy food, or no food; depending on if I want to get drunk or not! Ha! I'm way too truthful on this blog... Regardless, the best menu choices are always made with a sober frame of mind. Not every salad is a healthy choice! Make sure you're reading the ingredients in the salad description before ordering. If there are 3 different types of cheese in the salad with breaded chicken and bacon bits, it's probably not the best choice of salad. - ALWAYS order the dressing on the side; - ALWAYS order the cheese on the side; and - ALWAYS say no to the garlic bread or toast that comes with the salad. At home: In your own kitchen, it's always easier to control your portions and control what you're eating. The smaller your meals, the more meals you will get to eat throughout the day! Think about how much fun that will be! Let me know your strategies for portion control in our comments box below!!  Chew your effin' food, people!!!!
Chew every bite you take 10 to 15 times before you swallow it. That's it! Now you try it! It's a lot harder than you think. This will actually make you eat slower and allow you to taste the food you're eating. I'm talking to all you people who eat while working, standing, and multitasking. Take the time to focus on what food you're eating to fuel your body! Why? Well think about it: your teeth are the only part of your body that can crush up food so we need to use and abuse that part of digestion! You think your esophagus has little baby teeth along it? Or your tummy has food digesting enzymes? Oh wait - it does, doesn't it? Ha! Anyways you get the point! If you don't here is a little story. One day, a friend of a friend of mine ate a poutine at New York Fries at her usual speedy pace and finished it in approx 3.5 minutes. Then we headed off to do some shopping and she got super nauseous and barfed all over a Starbucks patio. Now this wasn't your typical barf. This barf was still in full poutine form. This chick didn't chew her food AT ALL. I'm not joking, the fries were WHOLE! I bet they would have even come out whole in her #2!! Ewww.... So the next time you're wolfing down a meal, just think, is it going to look the same coming back up or out?  Here are my favorite 200 Calories and Under Snacks to keep you going inbetween meals! You dont have to be a chef to prep these bad boys. These simple items are most likely already in your cupboard! 1/2 cup of 1% Cottage Cheese and 5 Triscut Crackers1 cup of Fat Free Greek Yogurt & 1/2 Cup of Low-Fat Granola1 Tablespoon of Peanut Butter on 1/2 an English Muffin1/2 Avocado & 1 slice of Squirlly Bread toasted12 Baby Carrots & 2 Tablespoons of Light Ranch12 Pretzels & 1 Hard Boiled Egg Run your bath as hot as you can, make some lemon hot water and get ready to burn some calories. I was so soar last night from...well life I guess...that I needed to either have a steam, sauna or a bath. Considering that the last thing I wanted to do was go sit in a public rec center hot hub full of filthy old men spitting and talking bullshit I decided to create my own detoxifying sanctuary. I went onto Pinterest to find the perfect Detoxifying Bath with the ingredients I already had in my cupboard. I decided on a hot apple cider vinegar bath (1 1/2 cups of the vinegar plus super hot water for 20 minutes). The blog also suggested having a large cup of hot lemon water to drink while in the bath. This sounded enjoyable - I was getting pretty excited for my night of R&R...so I turned on Adele, covered my bathroom with IKEA tea lights and put my foot into the tub. HOLY SH*T it was freaking hot! I guess our hands have a higher resistance to hot water compared to the rest of our bodies. It took me almost 6 minutes to fully immerge myself in that evil hot thing, not to mention it smelt like vinegar - Duh Jenny. Once in the tub I started to feel my heart rate go up. I took a sip of the hot lemon water and my heart rate went even higher! I'm not going to lie - I may have an issue with A.D.D - because I get extremely bored in baths, and I know I'm not alone. I usually try to read - but then the book gets wet, or I do numerous things like shave my legs, do a face mask, exfoliate, etc. But I didn’t want to do any of the above considering I was in a hot tub of vinegar! So I started to stretch. I went onto all 4 and started with the cat-cow pose.  Then I moved into stretching my arms, hip-flexors, shoulders, etc. Any stretch that I could do in that limited space I did, and my heart rate was rapidly getting higher! I felt like I was in a hot yoga class -but in water. I stopped for a moment and took my heart rate. 166 BPM (beats per minute) Holy Moly! That is right in my target heart rate zone for when I'm working-out. You
typically want to work out at 60% - 85% of your heart rate max (this is where you'll be burning the calories and fat). How Do You Find Out Your Target? Heart Rate? The best and most accurate method is The Karvonen Method: 1) 220 - your age - your resting heart rate = Heart Rate Reserve 2) Heart Rate Reserve x .60 + resting heart rate = low end of your exercising heart rate range Heart Rate Reserve x .85 + resting heart rate = high end of your exercising heart rate range ie. 1) 220-26-60=134 ( Heart Rate Reserve) 2) 134 x .60 + 60 = 140BPM (low end) 134 x .85 + 60 = 174BPM (high end) How do you find out your resting heart rate? When you're sitting around chillin’(with no caffeine, alcohol or drugs...which is quite possibly never...) check your pulse. Count how many beats your heart pumps in a 10 second period and times it by 6. Boom - there ya go - that’s your resting heart rate. It should be around 65-85. The more fit you are, the lower it tends to be. Don’t lie to yourself to make you feel more fit! It will only give you incorrect results. There are several other methods on determining your target heart rate - throughout my learning’s and experience this is the best and most accurate because it is individualized using YOUR resting heart rate! Let me know if you have any questions! Now go run a detoxifying bath for yourself and start burning those calories!  We're only human! Come ‘on do you really think Jillian Harris doesn't indulge in a burger here and there, or Kelly Ripa doesn’t surrender to her sweet tooth? I did some research on this topic to make myself feel better about my once-a-week indulgences. Here's what I found to share with you all who are feeling the Gut-Guilt too.
Harley Pasternak's Famous 5-Factor diet that celebrities like Sandra Bullock follow allows ONE DAY a week to enjoy your favorites guilt-free. I strongly agree with this because if you take one day a week to eat whatever and whenever you want - you will quickly realize why you stopped eating those stupid things to begin with - your tummy is gonna start to ache, your farts are gonna smell, not to mention how gross and bloated you’re going to feel - UGH! Tim Ferris' 4-Hour Body diet labels his 'cheat day' as Dieters Gone Wild - every Saturday. He also goes a little nuts and over-indulges with his favorites until he feels like vomiting. See we're not alone people!!! Wahoo! Get this - he actually says that "dramatically spiking caloric intake in this way once per week increases fat loss by ensuring that your metabolic rate (thyroid function, etc.) doesn’t down regulate from extended caloric restriction." ummmm I know I don’t really understand those big words either so I’ve dummied it down for us: So you know when you're on a rollercoaster and there is always one really big hill to get your heart pumping and then the rest kind of...well sucks in comparison to that big adrenaline rush? Well giving yourself a cheat day gives your metabolism an adrenaline rush and kind of jump starts it again! You get it? If not shoot me a comment and I’ll try again with another fun analogy! All-in-All give yourself a cheat day with everything you do; sleep in once/week, stay in your PJ's until 1pm once/week, get wasted once/week, indulge in something crazy once/week...etc, why? BECAUSE WE OWN OUR BODIES and need to gently remind them once per week! RIGHT?!?! WAIT! One more thing - what can we do to fill those daily junk food cravings.... 1) Well try not to get drunk, we all know that for some reason when we're drunk we feel that nothing can make us fat - that we can eat anything and not see it on our thighs the next week. WRONG-O! Not to mention the 'hang-over' day when you feel so sorry for yourself so you decide to eat everything from eggs-bennie to greasy bugers and fries to chinese food....so try to limit yourself to 2-3 drinks during your 6 non-cheat days. 2) If you're like me and crave sweet things after every meal try having some berries, chocolate soy milk, herbal tea or 5 cent candies (KIDDING! haha I bet you all were like YES! Score I can have 5 cent candies....try again bone-heads). Let me know what tricks you use to satisfy your daily cravings!  HAPPY SUNDAY EVERYONE! Yep - I feel like shit too, why because I'm an idiot and clearly in my 9 years of drinking haven't learned my lesson yet. I am hung over today. But I want to workout. So I Googled the shit out of "How to workout with a Hangover" and read some very interesting Blogs and Articles. In this process I was chugging water, taking an Advil, eating a banana and getting easily distracted by the blaring TV my boyfriend was watching. All I wanted to do was put back on my P.J's, snuggle up next to him and change the channel to some corny movie and not move until about 6pm when we would be paying the Chinese delivery man for our dinner. Anyways getting back on track... how the hell am I going to workout today? Well I will tell you what I did. Main point to this exercise routine - Don't Be a Super Hero! You're just going to let your body know who's boss - Don't over do it!
START WITH DYNAMIC STRETCHES: What the hell are those? Well it's kinda like warming up the joints. Arm circles, ankle pops (going up and down on your tippy-toes), hip openers (swaying your legs forward and backward), you get the point? GET THOSE MUSCLES FATIGUED: Meaning feel the burn. Choose like 4-6 different work-outs.
Then I do this routine 2-3 times until I can feel the muscles screaming at me! (meaning I'm fatiguing them). GO FOR A WALK OUTSIDE: Yeah I know - Vancouver is always raining - BUT this is going to give you a nice cold and fresh environment. Just 20 minutes will do. So grab your rain jacket and walk to the store to go buy yourself some iced tea, lemonade, vitamin water - whatever your drink of choice is. RESIST THE URGE TO BUY JUNK FOOD! I'm serious - eating crappy food will make you feel crappy. Remember that old saying " You are what you eat " Yeah Yeah Shut Up! STRETCH AT HOME: Just some basics. If you don't know basic stretching yet - well I don't know if there is hope for you. Kidding! YouTube or Google it! DONE! See that wasn't so hard and believe me I felt WAY better then I did 45 minutes ago.  Try a Kale Salad. The new super food that the public has become obsessed with -KALE. If you haven't tried it in some form yet - you are behind the times or just scared of vegetables...Scaredy cat, get over it!
Try this version of a Kale Salad that I have served to many mouths and they love it. I do have to give the credit to Jocelyn Jones who introduced me to this amazing salad! Thanks Jocey! WHATS SO GREAT ABOUT KALE? CLICK HERE Combine as much or as little of the following ingredients: Curly Kale (there are several types of Kale) sun dried tomatoes avocado cherry or grape tomatoes cooked barely black olives celery feta cheese green onion sunflower or pumpkin seeds dress with olive oil & balsamic vinegar Salt & pepper to taste ( I do recommend sea salt instead of table salt) ENJOY!  P is for PROTEIN!!! This is your post work-out snack. I know I'm not the first to tell you this, or maybe I am! Whoop Whoop! Love being the first for people ;) But Protein is a must for after your work-out.
SO I don't particularly like eating right after my work-out but fitness leaders, doctors and all those smart people say that you should eat within the first 10 minutes after your workout. WHY? Well this is what I asked too!! It's because when you're working out and using your muscles - hopefully you're fatiguing them - which means your breaking apart the muscle fibers. Fatiguing is that burning feeling you get after so many reps and so many sets. "WHAT?!?! I don't want to break apart my muscles!! No!! I'd like to keep those" Ha,Ha! Yes you do because this is what makes your muscles show - so you can get that lean, sculpted, toned or bigger body that you're working towards. This is where the big P word comes into place... No not THAT P word...where is your mind at huh? PROTEIN! Protein helps your muscles big time is rebuilding themselves. So where am I going with this whole conversation? Well since I don't like eating within the first freaking 10 minutes after my work-out. I actually usually feel like I'm going barf...maybe you do too? So I prefer, and I think you should try it - Drink 1-2 cups of MILK! Not actually 1-2 cups like glasses, but like baking measurement cups. Its really not that much. But if you do this you're muscles will be like; "Gimmie Gimmie More, Gimmie, Gimmie Gimmie MORE" OK maybe you're muscles don't sing Britney Spears, but mine do :) Anyways any kind of milk will do - Skim, 1%, 2%, yes even Chocolate! Hey even Soy, Almond, Coconut, and other crazy types of milk there are out there.....am I behind the times? It seems like every time I go into Whole Foods there is this new type of milk...its getting a little ridiculous right? OK back to the point! Why you ask? Well milk has an incredible amount of Protein in it! And its freaking delicious! Also- Side note, when I wake up in the morning and I really don't feel like eating anything, I'll chug 2 cups of milk and BAM there ya go metabolism I've officially started you for the day! |
Jenny TecklenburgFeeling weak, anxious and unconnected to my body lead me to start exercising. I joined a dance class once a week and after every dance class I had a glow about me, and it wasn't just from the sweat that I built up in class, it was something more. I realized it was the endorphins that were being produced from the physical activity I was doing. Join me and start moving and feel the difference. Read my blog to get motivation, try the exercises I've posted, contact me for personal training, bootcamps, workout cards or just go for a walk. Any activity is good activity. 
Jenny (2006 | 2017)
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