Good and Bad Calorie Restriction

Ahhhhh, calorie restriction. You may not eat junk food!

It can be daunting, even obsessive. It appears to work, then doesn’t, so you abandon it. But when faced with wanting to lose a few pounds, you go back to it anyway. It’s like a bad relationship: you know you broke up for a reason, but you only remember the good parts. And when you do go back, you’re ultimately sorry you did.

A little dramatic? Sure. But that’s a pretty accurate depiction of mainstream dieting.

I actually think there are two kinds of calorie restriction:

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Nori Chicken Wraps

These are not for the faint of heart. Translation: if the thought of a wrap made of seaweed gives you the heebie jeebies, then you’ll probably want to move to the next recipe. But then again, why not try something new? That’s good for you, too?

Nori Chicken Wraps.

Nori Wrap

Frankly, you can stuff them with anything nutritious. I happen to just throw together what I had available (after all, I’ve only got about 10 min to prep it!).

Chicken pulsed in a Vitamix (yah,a food processor would be a better choice but mine broke, and I’m on the hunt for a new one), mixed with onion powder, garlic powder, sea salt, pepper, celery seed, and some “mayo” (in a pinch, I’ll use Hain brand expeller pressed Safflower oil based mayo, but you should try making your own. My girl Michelle over at Nom Nom Paleo explains it better than I could). That becomes the protein filling.

Then, just add chopped tomato, avocado, and cucumber. The moisture comes from the “mayo”, the tomato and cucumber,  and how well you succeeded in making your chicken moist!

Place a good amount on the Nori (skewed toward one side makes it easy for rolling), and gently roll it up. I leave the ends open – let’s be honest, Nori is not that pliable.


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Healthy Buffalo-Inspired Chicken Over Bean Sprouts

Another way to spruce up your chicken while keeping it healthy and eating within the “Philosophy” of good protein, quality fat, and lots of veggies! This one is DELISH!

Buffalo ChickenHere is the finished product, topped with some cilantro leaves and shaved carrots for a punch of flavor and fabulous color (and it’s easy too!)

Now the sauce has a little bit of sugar in it – although natural – from the honey (I chose Manuka, but any raw, organic and/or local is good) and the orange. The basic ingredients should be in your staples: honey (1 TB), liquid coconut aminos (2 TB), organic sesame oil (1 tsp), garlic (2 – 3 cloves minced), ginger juice (1 tsp), hot sauce (1 tsp – less if you don’t want it with a kick), and 1/2 orange. You may tweak the amounts to suit your tastes – which is the art of cooking and making it exactly how you and your fam like it!

The version I’m showing here is the EASY version – you can add a few minutes to the prep if you want to put it all in the Vitamix (in which you could use a 1″ cube of peeled real ginger, rather than the juice).

Add all the ingredients to a bowl – except the orange. With that, you’ll squirt ALL the juice out of it and add it, as well as the zest from the 1/2 orange as well (If you don’t have a “zester”, no worries, just lightly rub it against the small-hole side of your cheese grater until the white begins to show on the orange skin. Stop there, or it gets bitter. And, make sure you reach up inside the grater and wipe the zest off the grater and put it into the sauce).

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The Problem You Need To Solve . . .

isn’t actually a “problem” at all.Problem-Solving

Defined, a problem is “a question raised for inquiry”, or “an intricate unsettled question”, or even, “a source of perplexity or vexation.”

Often, what’s needed is to make healthy eating a passion and a priority.

No problem to solve, no question to be answered.

The Passion Part: Educate yourself on what unhealthy, chemical laden, nutrient-void, dead food does to your precious gift of a body. The body you expect to experience this life in. Some of that stuff will shock you. Shock you into making a better choice. read more…

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Inflammation: How Do You Know if You’re Inflamed?

images-2Inflammation. Friend or Foe?

Well, both.

We see the “friendly side” of inflammation when we, say, accidentally cut our finger while chopping veggies (I know, like how I snuck in a veggie reference?). The normal redness, swelling, and pain is our immune system responding appropriately – with inflammation – to assist our body in healing. The proper dose of temporary inflammation shuttles an army of cells and chemicals designed to assist healing and fighting infection – which is a good thing.

But notice, that’s an acute response. Temporary. And for a specific purpose.

So what happens when the firestorm that is inflammation is chronic? Or even hidden?


Why? To put it into perspective, nearly every disease – cancer, heart disease, Alzheimer’s, read more…

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Meals From My Own Kitchen

I usually hear three kinds of excuses when someone explains to my why they don’t eat healthier more often: “I don’t have time to cook”, or “I don’t know how to cook,” or “I don’t like to cook.”0-7

Cooking. It conjures up ideas of a stove full of pots and pans, ten different ingredients strewn all over the counter, and multiple steps that take way too much time.

0-3But it doesn’t have to be that way.

To the right is spiced chicken on sauteed Brussels sprouts and carrots, and to the left is mild onion “noodles” with grass-fed beef marinara and steamed green beans. Below right, coconut curry chicken soup with carrots, onions and kale.


Every picture in this post was made right in my very own kitchen. No special affects. In the raw baby. And not one of them took more than 15 minutes. And with just a little prep early in the week, most take less than 10 minutes. (Pictures courtesy of my Instagram, name: chellefit; ingredients and steps on my FB page).

Here are some more meals . . .

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Should You Throw Away Your Scale?

I fully admit it. I was pretty irritated.woman angry at scale

“I think we should institute a Destroy-Your-Scale-Day!”

There I was, listening to a popular fitness Podcast when the two very knowledgeable and personable hosts went on a tyrant about how they just may do that (grin), with sledgehammers and all. They spent ten minutes building a case for throwing out the “evil” scale.

Now, I know they were well intentioned. In fact, part of their anti-scale argument is actually valid.

The scale by itself is not the best (or only) indicator of health or what you look like. It’s only a number. And since a number on the scale doesn’t provide any information about your composition – how much fat mass you have compared to lean mass – it can lead you astray rather quickly.

They also made the point that an obsession with the scale is unhealthy and even destructive.

I agree.

But does that mean you need to run into the street, waving your bathroom scale above your head and then smash it to oblivion while yelling “die you evil scale!”? read more…

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Four Things To Never Do Before Bed

argue1-300x300The quantity and quality of our sleep is one of the best tools we have in our fat-loss tool kit. When we don’t get enough sleep, fat-promoting hormones can run rampant, the craving for sugary foods can rule your thoughts, and exhaustion can feed on itself — you’re tired so you’re lazy, which makes you more tired. A vicious cycle in deed.

In an effort to encourage better sleep, here are four things you should never do before you hit the hay.

1. Engage in emotional warfare.

An emotionally charged argument with your significant other (or anybody, for that matter) potentially isn’t good for your relationship, but it’s definitely not good for your sleep quality.

A surge of anger can release a surge of cortisol – a hormone that gives you another surge. Energy. Not only are you getting a shot of energy when you don’t need it, but a bolus dose of cortisol before bed can mess up the natural circadian rhythm. Ideally, we release melatonin in preparation for sleep, and cortisol to wake you up in the morning. The last thing we need is a shot of cortisol before our head hits the pillow.

What to do? Be diligent in taking the last hour before bed for deep relaxation, slowing things down, and a creating a happy environment. read more…

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