So. It’s February, and your resolution zest might be waning . . . or even more likely, gone by the wayside altogether. It’s so common. I know, you were fired up for change, but then life got rolling again post-holidays and so many things got in your way . . . work, kids back to school and schedules, horrendous viruses. Life.

And it’s soooo haaaard. I can hear your voice from here. The planning is tedious. You’re tired. It takes time to grocery shop. You need to have a beer/glass of wine/cocktail to relax in the evening. And what’s that you say? You weren’t seeing results, anyway.

Stop there. What?

If you started January 1, you’ve been at this, tops, 4 weeks. Can you get truly satisfying, life-altering results in 4 week’s time? Rude awakening alert: Likely NO.

Can you make small changes? Start whittling away at bad habits and creating new ones? Yes, yes yes! But will you be feeling svelt and buff and ready for prime-time swimsuit season after 4 weeks? No freakin’ way. No matter what Men’s Health & Women’s Health & Oxygen & Self & Cosmo & Redbook & all the other mags out there tell you, the answer is no. No 20 lbs. in 4 weeks. No fab thighs with 3x/week stretchy-band leg workouts. No six-days to a six-pack. Nope. Sorry, Charlie.

So you probably are itching to “switch it up,” or throw in the towel. No and no. Not a good idea. The only way this stuff works is when you STICK WITH THE PROGRAM. Now, that doesn’t mean you don’t evaluate as you go along, see what’s working and what’s not, and tweak accordingly. That does mean that you give things a good 6 weeks to start to move . . . taking into account data as you go. Is your weight moving up or down? What about measurements? How are your clothes fitting? Can you see any changes in the mirror? Has anyone else? How is your hunger throughout the day? Are you energetic? Do you have cravings? How does your body feel overall? Are you enjoying your workouts? Are they challenging? Do they leave you wasted tired? Energized?

Here’s the hard truth. This is tough work. It’s tedious. It’s boring. It’s SO not sexy and exciting . . . and your job right now is to double down and keep that nose to the grindstone. A wise woman once said, “It’s all good when it’s all good,” meaning – it’s easy to stick with a program when life is humming along smoothly . . . but let’s get real. How long does that go on? There are hiccups on almost a daily basis in everyone’s lives . . . the real key to success is learning how to be flexible, adaptable, and ready to roll with them. It is possible. You might not be 100% perfectly compliant, but you can live through a lot of crap and for the most part, still stick to your program. And THAT, Sweeties, is how you get those results you want.

It’s cold right now, but before you know it, it’ll be tank top & shorts weather . . . do you want more wine? Or do you want to feel strong, confident and proud of yourself? I bet I know the answer.

You got this!

Spill it: Everyone’s got something: What are you struggling with the most right now? How do you keep yourself motivated to stay on track?

© 2014, Sarah. All rights reserved.

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We are on the verge of the new year, Sweeties. The holiday merriment has been going on for weeks, we’re ready for resolve, right? I am SO for the cleaning up of acts, of goals, of seeking triumph over diet and exercise “demons,” etc. but I’m going to put on my coaching hat right now and admonish you to

EXERCISE CAUTION

What the heck am I talking about? Well, sweeping changes are dramatic. They pump you up and make you feel thrilled when you think about them, right? “I will finally lose 20 lbs. this year!” “I will be in the best shape of my life!” “I will kick chips to the curb!” “I will cut sugar from my diet!” “No more white food in 2014!” Any of this sound remotely familiar? I think at one point or another, we’ve all vowed for sweeping change, and we have all failed. And that, my friends, is the rub. Epic doesn’t pan out, most of the time. And as someone who’s LIVED epic change, I can assure you, most of the time, it’s OVERRATED.

Epic change is overrated: When it comes to goals, simple & measurable win the day.
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What’s gonna get you there this year? Think small, consistent and sustainable. Nope. It’s not sexy, it’s SMART. And as I’ve learned in my life, sexy doesn’t get you very far, but SMART wins the day.

What are SMART goals? They are Specific, Measurable, Attainable, Realistic and Time-Sensitive.

Specific: When it comes to goals, vague’s the enemy. Specificity sets forth actions and empowers you to achieve your goals. It helps you establish priorities, manage time. Specificity locks an image in your mind, and when you can see something clearly, you are MUCH more likely to attain it.

Measurable: By hours, pounds, inches or bunches, you need to be able to see exactly how you’re measuring up against your goals.

Attainable: It’s imperative that you set big goals that make your heart race, but it is also crucial to make sure that they are attainable. 10 lbs. in 2 weeks is not attainable. 1 lb. per week for the next 4 weeks is an attainable goal . . . that can help you reach that 20 lb. goal, slowly but surely.

Realistic: Be honest with yourself. Can you REALLY attain this? Look back on your past goals and resolutions . . . which ones did you stick with and why? Which did you abandon and why? If you can’t cook and don’t have time to shop for food, are you honestly going to prep all your meals at home in the month of January? Probably not. Shoot for 2 meals per week. Set yourself up for success, not failure.

Time-Bound: Good goals have deadlines. Think of a work- or school-related goal: You start working on it because you know there’s a due date. You continue to work on it because you don’t want to get behind. As the deadline approaches, you keep up your work because you don’t want to miss your deadline. This is your personal assignment. Set a deadline. Meet the deadline. Get an A.

Here’s your homework. Think on this as you go about your business in the next 24 hours, then set aside 30 minutes for yourself to draft a mission statement for yourself. Then break it down into SMART goals. What’re you going to do in the next week? Month? 6 months? Year? How will you know you’ve gotten there? What are you going to do to achieve the results you seek (hint: CELEBRATE with something goooood)? After you’ve done that, make it look pretty. And keep it with you. Pin it up. Fold another copy in your pocket. Stash one in your bedside drawer. Keep referring to it to remind you what you’re doing. When faced with that bag of chips in the pantry/the snooze button/candy in the checkout aisle at the grocery, wheel out your SMART goals and ask yourself: “Does this get me closer to my goals?” If not, then STOP.

Ask yourself: "Does this get me closer to my goals?" If not, then STOP.
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Every day: New day, same goals. Lather, rinse, repeat. Small steps in a long journey are the only thing that’ll surely get you there.

New day. Same goals. Lather, rinse, repeat.
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And if you need help? I’m here! Join the newbies who’re signing on for 2014 now. Current clients of my Thrive Guide coaching are getting results and you can too . . . my accountability and support tools and services are KEY for success in meeting your goals. ThriveGuide at Yahoo dot com is the hotline to Sarah!

© 2013, Sarah. All rights reserved.

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Can you believe that Christmas week is upon us?? Even if you don’t celebrate the holiday, the kids are out of school and chances are your workout schedule is going to be disrupted. What to do? Skip it? Nah, I’m here to help – here’s a roundup of great sites and free no or low-equipment workouts for you to do while you’re housebound for the holidays!

This first one’s a real quickie, made up by my distance-trainer, Tamara Grand a.k.a. “fitknitchick.” (hint – click on the graphic to make it larger) Perfect for squeezing in when you feel like you have “no time to exercise.” 10 minutes is ALWAYS better than zero minutes, peeps! If you’re in the mood for something longer, visit Tamara’s site, where you’ll find lots of other great free workouts to choose from, many of them with video. Psst – you still have time to get in on her 10-week Female 40+ on-line group training program which starts in January!

If you’re hooked on HIIT workouts, Melissa Bender’s your gal. Her site’s chock full of workout vids, and she is a workout-at-home maven – heck, she even trained for a bikini competition COMPLETELY AT HOME. There are some bodyweight-only workouts and most have minimal equipment. Get your sweat on and reap the stress-reducing benefits of working out while you’re on holiday.

Bodyweight workouts are Ray Pelekas’ specialty – I trained here for a while and LOVED it. Rayfit introduced me to some of my all-time favorite moves, which I incorporate into my workouts all the time: burpees, t-pushups, ball slams – I jacked my heart rate up so high – all with no jumping (’cause remember, this arthritic mama don’t jump so much). Check out this killer bodyweight workout featuring Ray himself. Or consider adding this 5 minute “ab blast” workout as a finisher for your cardio routine.

Caitlin over at Fabfitcities has great printable workouts for you. This little 15 minute fat burner will get your juices flowing fast. If you have more time, I LOVE her Tank Top Arms 1 and 2 workouts – I do these back-to-back, 3x through and am feeling it the next day! Likewise, her Short Shorts workout is terrific on legs – all bodyweight!

And last, but not least, my very own full-body HIIT workout for your sweaty enjoyment!

What’re some of your favorite workouts for when your stuck at home or traveling? Let me know in the comments below!

Image courtesy of sattva/ FreeDigitalPhotos.net

© 2013, Sarah. All rights reserved.

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We’re in the final crush leading up to Christmas, and chances are, you’re doing some merrymaking this weekend. While some trainers would encourage you to lay off all treats and sweets, I take a more moderate approach . . . maybe it’s my old age, but I *do* think that holiday food and family traditions are important. The trick is to fit those into your new healthy lifestyle . . . to indulge and enjoy without going balls-out. Here are my top tricks for doing just that!

1. Eat before parties and get-togethers. Fill your belly up with non-starchy veggies and lean protein. If you don’t have any on hand, try a cup of nonfat Greek yogurt. Even a large piece of fruit will help. The point is NOT TO SHOW UP HUNGRY. You can eat  at your destination, but you will be more apt to choose wisely if you’re not starving. Start with lean protein and vegetables, eat a little starch if you like, and think about skipping desserts. Want wine? Have a glass, but then definitely skip starch. Want an appetizer? Skip dessert. Trade off. Which item is the most important to you? Start there. Then stop.
2. Have a plan. Check out menus. Think about what’ll be served at a party. Figure out a strategy beforehand. What will you order? What indulgences are truly important to you? Your grandmother’s famous sweet potatoes? Have a small serving. One. The specialty of the house at a swanky restaurant? Eat a half portion. The point is to avoid unknowns when possible. Sometimes it’s impossible, and you’ll have to work on the fly . . . then it’s back to basics: protein and non-starchy veg first. Add-ons later. And not too many.
3. Don’t stuff yourself. Even if you’re eating lots of delicious and un-fatloss-friendly items, people, don’t gorge. You can taste and enjoy and not stuff yourself silly. You will feel more rotten if you do. It’s just food. It’ll be there tomorrow and also next Tuesday. You don’t need to clean house.
4. Move your body. Even if it’s for 15 minutes. Even if it’s “just” walking. Movement will help EVERYTHING during this busy time. Your mind will clear, your body will feel better, and you will remind yourself that you’re more than just a partying, shopping and wrapping machine. Try burst training: when you get a minute (or 5), drop and do some pushups, hold a plank, do some air squats (these are easy to do in someone’s bathroom, unnoticed – just sayin’) . . . see also jumping jacks, high knees, T-pushups, etc. Quick ‘n’ dirty. This said, if you can keep up with your regular workouts, even better.
5. Screw the “all or nothing” thinking. You are not “on the wagon” or “off the wagon,” you are living your life in the holiday season. You are eating well when you can, you are adding treats and indulgences in a planned way. A great way to moderate is to “automate” a meal or two every day. Eat the same breakfast every single day – that way you know you’re getting at least one healthful, balanced meal in. Shoot for two and even snacks if you can. I like to recommend breakfast and lunch on autopilot because the day usually gets more unpredictable as it goes on . . . a green monster smoothie, some scrambled eggs/whites, oatmeal, whatever sets you up right for the day, eat that. Try a big-ass salad with protein for lunch if you can swing it. Veggies will fill you up and keep you satisfied much longer than a ham sammie.

Enjoy yourselves. Don’t “should” yourself silly. If you practice compassion and flexibility, you might find the weight of all the holiday eating pressure just lifts off your shoulders “magically.” And if you’re eating cookies, taters and/or cheese, delight in them – don’t ruin it all by hating yourself with every bite you take. Drink your water, think of me . . . “what would Sarah do?” She’d eat the damn cookie, but try to get in some killer workouts all the while.

Be merry, all!

© 2013, Sarah. All rights reserved.

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Hey Sweeties . . . it’s the holidays and I am busy busy busy whipping up treats for you for the new year! Not cookies, pies or cakes, no no . . . this mama’s launching a new coaching venture!

Yes, you read that right, I’m takin’ my show on the road – to your house or business. I want to teach you how to eat for health and fat loss, how to prepare delicious foods that’ll boost your health, nutrition and physique, clean out your pantry, work out your body. Is accountability your weakest link? Let’s go high-touch: Hire me to be your coach, your nag, your sherpa through the journey of healthying up your diet and maximizing the efficacy of your workouts. Texts and emails go a long way toward keeping you on track to your goals. I’m never far from my smartphone . . . always at the ready to help you make a plan, guide you through a crisis and help you reach your goals.

While this blog was sleeping, I’ve been studying, working toward my official certifications in personal training and nutrition, and soft-launching my business. Current clients are seeing RESULTS. Weight lost, confidence gained, lessons learned, permanent lifestyle changes are being MADE. Listen to what they’re saying:

“No more self-sabotage!”

“My cravings have diminished . . . .”

“The support has been super helpful for me.”

“Who knew that one simple tip could be a complete game-changer for me.”

“I always think it’ll be so awkward if I don’t partake in all things delish, but in reality, it’s all about the company.”

“You have seriously been the difference maker . . . this is the most weight I’ve lost.”

This could be you! Why not get in touch and let me help you move the ball forward in 2014?

I’m taking on a limited number of clients, will one of them be YOU? Drop me a line at sarah at semisweetonline dot com and let’s make magic happen for you!

© 2013, Sarah. All rights reserved.

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All this talk about metabolism and my new paradigm has lead more than a few of you to ask, “so . . . what ARE you eating, anyway?” Short answer is: a lot of lean protein and non-starchy vegetables. Like at most every meal. I’ve found over the last few months that getting about 1 gram of protein per pound of body-weight sets me up for feeling satisfied most of the time. Fill that out with lots of fiber from non-starchy vegetables (like leafy greens, cruciferous veg like broccoli, cauliflower and Brussels sprouts, etc.) and my guess is you’ll feel pretty satiated too. You can add some fat if you like (coconut oil has made its way into my life – I love the stuff), which definitely ups the satiety of your foods, but be careful if you’re going for fat loss . . . in that case, I try to keep my total carbohydrate intake to about 100 grams per day and not use much added fat when prepping my food.

What does this translate to? For me, whether I’m being looser with my carb and fat intake, or looking for maximal fat loss, 5 mini-meals seem to do the trick. If I’m eating every 2-3 hours, I know the next feeding’s not far off – and I’m never starving. Maybe mildly hungry – just getting to the place where I’d go looking for something. But because I plan my meals out in advance and prepare food ahead of time, I know what I’m getting next and it’s easy to pull out and/or prepare. Here’s what a day might look like (note that I have been eating within a 12-hour window, and have been keeping my higher carb meal to my post-workout meal only – this is a restrictive day – otherwise, I’ll eat whatever I want at any given meal):

Meal One (usually around 7 a.m.)

4 oz. lean protein (ground turkey that I’ve browned up with some seasonings and onion and keep in the fridge, part of a chicken baked chicken breast, etc.)

5 oz. (or so) vegetables (most often, steamed broccoli or cauliflower because they’re easy in the microwave)

or sometimes if I’m not very hungry, I’ll have some whey protein powder mixed with some unsweetened vanilla almond milk – I don’t love fasted workouts

Meal Two (usually around 10:00-10:30, post workout)

Vega One smoothie with 8 oz. unsweetened vanilla almond milk, some low-sugar fruit like berries, maybe a few almonds (keeping my nut consumption to 1/4 c. per day – I love nuts, they’re great for you, but they’re not great for fat loss). For a time, I was enjoying hot oat bran cereal mixed with Vega One at this meal, but have discovered that oat bran makes my joints ache . . . .

Meal Three (sometime 12-1 p.m.)

More lean protein and veg. Maybe a giant salad with mixed greens or baby spinach topped with chicken/salmon/tuna/cod fillet and some other chopped non-starchy veg (bell peppers have become a fav again, mushrooms, blanched broccoli, etc.) and drizzled with a flavored vinegar and maybe a little Bragg’s Liquid Aminos. Or else just a steamed veg or two on the side – asparagus is coming into the markets – one of my favorites! I try to keep salt low (so going easy on the Bragg’s, a drizzle of lemon is usually all I do on the steamed veg)

Meal Four (around 4 p.m.)

More lean protein – hard-boiled egg whites sprinkled with some no-salt seasoning blend, maybe 3 or so ounces of chicken breast, maybe almonds if I haven’t had any nuts earlier, maybe some bell pepper spears or celery. This usually coincides with my daughter’s after-school snack and there is a lot going on, so I try to have something that I can pull out and munch.

Meal Five (around 6:30 – again, all food stops at 7 p.m.!)

Again with the lean protein and veg. This is dinnertime for the family, so the challenge here is to make something that everyone can eat at least part of . . . so maybe a chicken/broccoli stir-fry and rice – my daughter will eat some of the chicken and the rice. Depending on how my husband’s feeling, he may or may not have rice with his chicken and broccoli. I will have only chicken and broccoli, and often I’ll add another steamed vegetable on the side. Depending on how strict I’m being, I’ll have a piece of fruit for dessert – citrus is still delicious, a sliced apple mixed with some cinnamon, some sliced strawberries and/or blueberries.

So there you have it. Very restrictive, very lean. For now, there is no dairy here, no legumes, no grains. That’s just what I feel good on and what is helping me lose fat. NOW THIS SAID . . . you probably shouldn’t keep your carb intake super low 100% of the time, because as Metabolic Effect has taught me, it can mess with your metabolism. So cycle lower and higher carbohydrate intake weeks or days – but get those carbs from dairy, fruits, veg, etc. WHOLE FOODS ARE KEY. Processed junk (gluten free pretzels, I’m lookin’ at YOU!) is going to clog up your metabolism and make you feel awful – especially if you’re eating super-clean for any length of time. Ideally, my regular diet is approximately 40-30-30 (protein/carb/fat). I feel good on that, and it keeps my metabolism humming – I feel satisfied, there is room for more variety (unlike the eating plan I outline above), and it allows you to be social (which is tough if you’re eating very little fat and a lot of lean protein!).

The key to any of this is planning and prep. You need to figure out what you want to eat AHEAD OF TIME, and take measures to make that easy for you. Many people, me included, prep a bunch of things on the weekends: hard-cook a dozen or two eggs, brown up 2 lbs. of ground turkey breast, bake off 4 chicken breasts – quantities will depend on how much you eat and who else in your house is eating this way. Buy pre-packaged fresh vegetables that you can throw in a steamer or the microwave or in a bowl with no prep – broccoli florets, pre-washed baby greens, pre-washed spinach. Cut your salad/snack vegetables and store them in the fridge – those bell peppers, chop onions, etc. The more barriers you have set up to getting to this food, the less likely it’s going to happen.

I hope this answers some questions. Remember, I’m NOT a doc or a dietician. YOU need to consult one of them before doing anything radical. You also will need to see how you feel eating these different ways . . . are your cravings gone? Do they come at certain times of the day? The month? Do you feel full enough? And tweak your macros as you go along. Fat is very satisfying and there is a lot of research that says that upping your fat even a bit more is just fine. It can keep you satiated for much longer.

Let me know what you think, what you’re doing, and if you have any more questions!

Image courtesy of  FreeDigitalPhotos.net

© 2013, Sarah. All rights reserved.

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The good people at Metabolic Effect know that even if you’re doing “everything right,” sometimes you’re going to have a craving. Ideally, you’ll figure out how to tweak your macronutrients and quell those cravings, with, say, more protein and fiber, but especially for us women, sometimes you just need a fix. And yet, if you’re eating well, you don’t want that craving to derail your efforts, right?

Enter the Metabolic Effect “cocoa drink.” I challenge you – every time you’re goin’ looking for a little something-something . . . sweet or savory . . . but in your heart of hearts you KNOW you don’t really need anything, stop what you’re doing and MAKE THIS DRINK.

Drink it. Savor the flavor. Get on with things, then, make yourself busy. And I’ll betcha you’ll find you feel better and will not be ravaging the cupboards. Let me know what you think! I use this often during “shark week.” It has very few calories, is surprisingly satisfying, and is chock-full of antioxidants. I would highly recommend getting very high quality raw cacao powder for this. You use so little, why not maximize the nutrients your body’s getting? But seriously, you can use Hershey’s unsweetened baking cocoa powder. It’s all good.

Stay tuned for more on Metabolic Effect, and how their book has been the real change-maker for me!

Image courtesy of [image creator name] / FreeDigitalPhotos.net

© 2013, Sarah. All rights reserved.

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Hey Sweeties!

I’m re-running this post from last year, to remind you to think about signing up for a summer CSA share this year . . . we’re on board for Picadilly Farm’s CSA again this year and I can’t wait for all that organic veggie goodness to start arriving!

Cheers,

Sarah

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It’s springtime and here in the Northeast, things are greening and leafing and my thoughts are turning to locally grown vegetables. After a long winter of trucked- and flown-in produce, I’m ready for locally-grown: It’s flavorful, fresh-picked and fabulous. How to get your hands on some of that? Your local farmer’s market is a great source, and you might like strolling around, talking to the merchants and picking out your produce each week. Or you might want to join a CSA.

We’ve belonged to at least one CSA for the past four years now – starting with the Shared Harvest CSA for late fall shares and then joining up with the Picadilly Farm CSA for summer shares. CSA stands for “community supported agriculture.” Farmers have locally-grown crops they would like to make available to the public. You sign up with a farm, and every week you get a box filled with local veggies (and sometimes fruits). If the farm is nearby, you might be offered the chance to visit, meet the farmer(s) and pick out some of your own veg. Different farms have different delivery options – if once a week is too much for you, look for once a month. Another option is to split a share with another family. There are organic, conventional and IPM options available.

There is a potential downside – by joining a CSA, you share the risk of crop failures – if the vegetables get eaten by insects, for example, your delivery will be smaller. A drought or too much rain can wipe out a farm’s yield for a particular crop. On the flip-side, if the farm has a good year, you’ll be supporting local agriculture and enjoying some of the tastiest, most nourishing food available in your community.

Why do we love our CSA so much?

1. Everything tastes better. Instead of a zillion-mile journey, CSA produce travels less than 50 miles to get to you. Short of growing your own, it’s the freshest produce you can get, full of vitamins, minerals and enzymes. You’ll taste the difference, honest.
2. It’s a veggie party in a box, every single week. You never know what you’re going to get! Did you know that most people eat fewer than a dozen vegetables regularly? Cooking with new veggies broadens your horizons and helps you expand your repertoire. I’d never had kohlrabi before my CSA, and I love it. Ditto celeriac. Google is your friend for finding good-looking recipes to use, as is your friend, Semi-Sweet!
3. You and your family will develop a closer relationship with food. Belonging to a CSA will enable you to form a relationship with your farmer, understand how your food is planted, grown and harvested and how it gets to your table. It will take you back to a much more simple way of eating – one that dominated before processed foods and rapid-transit. Many farms will have opportunities for you to visit – why not go to the source, and if you have them, take your kids? Nothing like pulling a fresh carrot out of the ground or seeing row upon row of bright leafy lettuce to inspire future generations of great eaters.

If you think you’re interested, check out Local Harvest to find a CSA that’s near you – but get on it quickly. Popular CSAs may have sold all their shares for this summer already . . . if you identify one you like and it’s full, email the farmer and get on a waiting list, just in case – and make sure you calendar the signup for next year so you don’t miss an ounce of veggie goodness.

Image: dan / FreeDigitalPhotos.net

© 2013, Sarah. All rights reserved.

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So since I posted in November, I’ve done a 180 on you all. Me, champion of moderation. Me, the “no food is bad” girl. Me, variety is the spice of life, personified. I have given up gluten. Yup. And I have felt terrific. So terrific that I have passed up at least 1/2 dozen opportunities to snarf baguette. I am a baguette-lovah from way back. And remember those resort croissants that I have trouble with too? I just spent a whole week looking at them and they didn’t even call my name. That’s how good I feel.

It all started around Christmas, when I read William Davis’ Wheat Belly.

The book is a manifesto against grain. It goes into all sorts of detail on how wheat amps up your blood sugar, causes inflammation, etc. etc. It’s science-y enough, but an easy read, too, and it’ll make your hair stand on end. Combine this with all the testimony I’ve read in the on-line arthritis communities about how super-fab people feel when they give up gluten, and it made me stop and think – “why not try this for a few weeks and see what happens?” So I did. And within a couple of weeks I was PAIN FREE. I haven’t had gluten since. That’s two full months?!

Has it been challenging? Really, not so bad. Now I’ll admit that I have never been a huge sandwich eater, or toast maker so I haven’t had to revise too many habits. I also don’t eat much pasta or other refined carbs when I’m watching what I eat, which is most of the time. Around the end of January, I got a hankering for something crunchy that wasn’t a nut, so I got some Glutino gluten-free pretzels, and let me tell you – they are terrific. Even my daughter, who is not a pretzel lover, loves them. But they’re junk food, so they’ll be on the list for when I want to enjoy something nutrient-free and fun, but they won’t be in the house every day.

Reading about the effects that wheat has on our blood sugar levels (raises ‘em thru the roof), got me thinking about insulin and hormones and their effects on body composition . . . and let’s just say I’ve been doing A LOT of reading on the subject. And I’ve found that keeping my blood sugar at a more steady state and eliminating added sugars from my diet has made me feel better and helped me with my training goals. Stay tuned for lists and reviews of all the good stuff I’ve been reading and doing!

What about you? What tweaks have you made to your diet and/or exercise program since the new year rolled around? How are you feeling? Have you stuck with them? Why or why not?

*Disclosure: If you click on the Wheat Belly graphic above, it’ll redirect you to my Amazon.com store, and if you purchase the book, I’ll make a teeny tiny commission. To date, I’ve made $.04 from this blog!

© 2013, Sarah. All rights reserved.

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I’ve posted before that I have a lot of kitchen stuff. Like so much that I have a giant Ikea armoire in the basement to house pie plates (I think I have 6), special pans (bundt, train cake pans, you get the idea), multiple waffle irons (yes, multiple), cookie cutters, etc. etc. etc. So I’m loathe to buy a single-use tool – there are usually other ways to accomplish the same task (I’m looking at you, mango pitter!). But then there are some essential single-use tools – the egg slicer comes to mind. And now, the TofuXpress.

I’d never heard of this thing, ’til one day a Semi-Sweet reader emailed me that her husband & daughter had gotten her one at Sur La Table. Intrigued, I checked out the site – a tool that squeezes the heck out of your tofu? Was small-ish? American-made? Dishwasher safe? Sign. Me. Up. I emailed the good folks at TofuXpress to see if they’d be willing to send me one to review, and guess what? They said yes!

Now yes, you can press your own tofu – here’s what I used to do:

Lots of paper towls (cringe-worthy from an environmental perspective), the cookie sheets, lots of plates . . . it works, but it also only goes so far. Unless you take time to change the towels, they get saturated quickly and your tofu will still have a significant amount of moisture in it. This doesn’t matter for some preparations, but say you want to get it crispy? Or really saturated with marinade? Or just want it to be firmer and more flavorful? The TofuXpress is your new go-to girl.

 You just put in your block of tofu, snap in the top (there is a heavy-duty spring in there, that’s what does the pressing) and let it go. The instructions say to put it in the fridge and let it press for an hour, or overnight, but I find the results to be awesome (and far superior to my old method) in as few as 15 minutes.  When you’re ready to remove the tofu, you just tip the unit upside down over a sink, remove the accumulated water, and free the tofu. So simple.

The TofuXpress also comes with a lid that conveniently attaches to the base for storage – use this for marinating. You need to press the tofu first, then remove the liquid, insert the tofu with the marinade into the base, and cover with the top – place in the fridge for the desired time, and voila! You can even press the marinated tofu to achieve a denser texture that’s more meat-like.

I haven’t tried this yet, but the instructions say that you can also use the TofuXpress to press other vegetables, like eggplant, or defrosted frozen spinach, for example. Check out all the details, including a video demo, at the TofuXpress site. If you eat tofu on a regular basis, this is $39.95 well spent. Two thumbs up!

What’s your favorite kitchen gadget? Something innovative like the TofuXpress? What would you like to see me review here for you?

{Disclaimer: I was sent the TofuXpress free-of-charge to review, but TofuXpress did NOT solicit my review – I contacted them. All the opinions in this review are my own.}

© 2012, Sarah. All rights reserved.

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