• Feb
    24

    Five Moves That Burn Fat


    by Rachael Lamb
    No comments yet

    This Portland pre-spring Spring thing that’s been going on is AMAZ, right?  It’s been inspiring me – the warm breeze at dusk, the sun’s rays at dawn, and the less-than-sweater temperatures – to break out new workout mixes and get moving!  A lot of people think that the only way to get in shape is with expensive gym memberships, flashy running shoes, or restrictive eating plans. But don’t be fooled.  Get a mean, lean, fit-for-summer body using only your body weight (while wearing your oldest tennis shoes!)

    Perform these exercises for 30 seconds at a time to begin with, and gradually build up to 60 seconds.  Repeat the circuit three times, or as many times as you can. To burn the most fat, keep your heart rate up by keeping your rest periods to 30 seconds or less between movements.

    Squat Jumps



    jump-squat



    Stand with your feet hip-width apart, toes pointing straight ahead, and knees “soft” and slightly flexed. This is the starting position. Hinge back at your hips with a flat back and reach your arms back behind you without squatting downward. Explosively push your hips forward to come to a full stand while swinging your arms to chest level. Return to the starting position, and repeat. To make the move easier, perform the motion at a slow, more controlled pace.

    Burpee



    burpees2



     

    Stand with arms reaching overhead, feet together. Squat low, bringing hands to ground just outside feet. Quickly jump back with both feet to plank position. Jump forward again to a low squat. Stand up, extending arms overhead. Make it harder: add a push-up each time you’re in plank position.

    Bucking Hops



    8-minute-2



    Assume a push-up position with your elbows soft and slightly flexed and your knees bent at 90-degree angles. Begin by hopping your feet up and down while landing softly and creating buoyancy in your hands and feet. Then hop your feet to the left, then back to the middle, then to the right, and back to the middle again – all while keeping your palms firmly planted into the floor and your hips and shoulders square throughout the movement. Don’t rush yourself on this one –it’s okay to make very small hops at first. Over time you’ll increase your height. 

    Inchworm



    Bodyweight-Exercises-Inchworm



    Start in standing position with arms over head, bend at your hips keeping the legs straight as long as possible, as you place your hands to the ground. Then walk the hands forward to plank position. Once in plank pose, do a push up and then walk the hands back to feet once again keeping the legs straights. Finish with a swat jump with your hands raised over head.

     

    Mountain Climbers



    mountain-climbers



     

    Start by placing your hands on floor, slightly wider than shoulder width. On forefeet, position one leg forward bent under body and extend other leg back. While holding upper body in place, alternate leg positions by pushing hips up while immediately extending forward leg back and pulling rear leg forward under body, landing on both forefeet simultaneously. The intensity can be increased by stepping faster.

     

    Now put on some Britney, and get out there and feel awesome!

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  • Feb
    21

    Portland 3 Month Weight Loss Journey {Week 12}


    by anna long
    No comments yet

    Portland 3 Month Weight Loss Journey {Week 12}

    Hey Farm to Fitters!

    I’m happy to announce that this week was not a lazy one ;) I made it to 3 quite intense gym classes, went country dancing (quite the little workout) and found a way to continue to incorporate a lot more walking into my days (though I only hit my walking target twice this week). But it all must have worked because I’ve lost 1 more pound!

    I’m Feeling:

    I’m feeling pretty good. A little lower energy this week due to way to much working, but I truly feel “lighter” in my body.

    Goal for this week:

    My BIG goal is to of course loose 1 more pound (or at least .5 so that I hit my target). This next week will be my LAST week blogging about all of this, so I’d like to go out with a bang and reach my goal!

    Farm to Fit Plan: 7 days at 1200 calories

    Weight Lost: 9.5 pounds

    Weight to lose to reach goal: .5 pounds!!

    Weeks Left to Reach Goal: 1

    XO, Anna

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  • Feb
    17

    Fat Tuesday Jambalaya


    by Rachael Lamb
    posted in fun stuff, Recipes
    No comments yet



    mardi-gras1



    Hey ya’ll, it’s officially Mardi Gras!  Since most of us are at work or otherwise occupied with the responsibilities of normal life – lets take a (mental) break and join the 1.2 million people who are carousing down Bourbon St. in good ole’ New Orleans with some fun facts!

    - ‘Mardi Gras’ or ‘the feast before the fast’ has it’s roots in Catholicism (if you can believe that!) It is the day before Ash Wednesday – and the coming weeks of fasting for many Catholics – therefore an opportunity to overindulge in food, drink, and fun.

    -The holiday arrived in North America in the late 17th century with the LeMoyne brothers who had come to defend France’s claim on Louisiana.

    - During early Mardi Gras celebrations hundreds of years ago, masks were a way for participants to enjoy the freedom of class constraints. Mask wearers could mingle with people of all different classes and could be whomever they desired, at least for a few days.

    -Mardi Gras beads were originally made of glass! The color of the beads were determined by the king of the first daytime Carnival in 1872. He wanted the colors to be royal colors – purple for justice, gold for power and green for faith. The idea was to toss the color to the person who exhibited the color’s meaning.

    So, in honor of today’s festivities we’d like to share our Signature Jambalaya recipe – hopefully it’ll earn you some beads!

    Farm To Fit Signature Jambalaya

    Yield: 5 servings

     1 TBSP            Canola Oil

    .75  lbs.            Chicken Breast, diced

    .75 lbs.             Andouille, coins

    1/4 cup             Cajun Spice

    5                      Bay Leaf

    1/2 cup            Yellow Onion, diced

    1/2 cup            Celery, diced

    1/2 cup            Bell Pepper, diced

    2 TBSP            Garlic, chopped

    .75 cup            Tomato, diced

    1 cup                Brown Rice

    8 Cups             Chicken Stock

    .75 cup            Okra, sliced

    2 TBSP            Hot Sauce

    1/2 lb.              Shrimp, tail off

    2 TBSP            Parsley, chiffonade

    -          Sear Chicken & Andouille; add spice, bay, garlic & trinity & sweat until soft.

    -          Add rice & toast briefly.

    -          Add tomato, stock, okra, hot sauce & simmer for 45 minutes until rice is cooked.

    -          Stir in the shrimp & parsley.

     



    DSCN1889



     

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  • Feb
    13

    Portland 3 Month Weight Loss Journey {Week 11}


    by anna long
    No comments yet

    Portland 3 Month Weight Loss Journey {Week 11}

    Hey Farm to Fitters!

    Is anyone else LOVING that Spring is in the air? the last few days I have been walking all over the city. My car is feeling lonely (I’m sure of it). This week had a few challenges (including a trip to Seattle and too much wine-drinking), but all in all I’m happy because I lost another .5 pounds. Yes, it wasn’t my target of 1 pound, but it was something and I probably would have lost nothing if I hadn’t been that crazy person who travels with her food (thanks to those nifty farm to fit cooler bags!)

    I’m Feeling:

    Im feeling great and I’m feeling grateful. I’ve been soooo busy (opening up a new business in Portland) and without Farm to Fit, I’m quite sure I would either not be eating or I would be eating a load of crap that would make me gain weight and feel fuzzy-headed.

    Oh, Im also happy that I hit my goal of having “2 days at 10,000 steps” that I set last week. I had a few days where I got close, a few days that were really lazy and then 2 days that I hit my target!

    Goal for this week:

    • Have at least 3 days where I hit my 10,000 steps a day goal (tracked by my Fit Bit)
    • Lose 1 pound (closing in on my goal here!)

    Farm to Fit Plan: 7 days at 1200 calories

    Weight Lost: 8.5 pounds

    Weight to lose to reach goal: 1.5 pounds!!

    Weeks Left to Reach Goal: 2

    XO, Anna

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  • Feb
    12

    Five Best Low Calorie, Yet Filling, Foods


    by Rachael Lamb
    No comments yet

    Is it one of those days when your stomach feels like a bottomless pit?  Are you looking for ways to fill up without filling out? Sure, that bag of trail mix appears ‘healthy’ – especially the one without M&M’s… But did you know that there are 86 calories in just 1/8 of a cup?  And let’s face facts – no one eats a “an 1/8 cup” of trail mix.  No one.  That’s like one nut.  The good thing is there are countless combinations of healthy foods that will help you feel sated without the hidden calories.

    As a general guideline look for foods with these three things:

    • low-calorie protein
    • fiber
    • water

    (And always start your snack or meal with a tall glass of water and give it 15 minutes.  It’s a common to mistake thirst for hunger, and sometimes some simple H2O is really what your body needs!)

    Another tip is to prepare snacks or meals ahead of time.  We all know how stressful it is to face the fridge at the end of a long day.  It’s work to create healthy, tasty food.  When you do have the time, plan or cook for the week.  Prep veggies, stock up on healthy options for fast and easy meals, and do some experimenting with snack ideas.  Whether you’re reaching for just a nibble or for ‘second breakfast’ – get inspired by this list of low-calorie, yet filing foods!

    1.  Pork Tenderloin



    pork-tenderloin



    All Pork is Not Created Equal!  A serving of pork tenderloin is only 93 calories, with a mere 1.8 g of fat.  Even though lean meats do contain more calories than, say, carrot sticks – the high protein content will keep you feeling full longer and less likely to snack in between meals.   Pork tenderloin also contains a significant amount of selenium and phosphorous.  Selenium helps regulate your metabolism by controlling the activity of thyroid hormones, and it also protects the cells that line your blood vessels from damage.

    2.  Reduced-Fat Cottage Cheese



    cottage cheese in a heart-shaped bowl



    Cottage cheese has long been a staple in health-conscious diets.   A 1/2 cup is only 110 calories and boasts 14 g of protein! The same half cup of ice cream contains around 250 calories, and a half of a cup of potato chips can contain nearly 300 calories! A cottage cheese habit is also good for the bones – a single serving contains 8% of your total recommended  daily calcium!

    3.  Energy Burning Greens



    broccoli_salad11



    Veggies with a higher water to calorie ratio actually require the body to burn calories while eating them! Check it: a serving of broccoli is only 30 calories  - but it requires 80 c calories to digest!   Another reason to eat your broccoli is the fiber content – it is equal to that found in rice – and will help you feel full and satisfied longer. Not a broccoli fan? Asparagus, cauliflower, celery, and zucchini all fall into this category!

    4. Eggs



    6567033_f496



    “Eggs are one of the few foods that are a complete protein, meaning they contain all nine essential amino acids that your body can’t make itself,” says Joy Dubost, RD, spokesperson for the Academy of Nutrition and Dietetics. “Once digested, those amino acids trigger the release of hormones in your gut that suppress appetite.”  And don’t be afraid of the yolk!  About half of the protein lives in the yellow.  

    5.  Oatmeal



    o-HOW-TO-COOK-OATMEAL-facebook



    Oatmeal is the perfect breakfast or mid-day snack to warm the belly.  Rich in fiber, versatile in flavor, and relatively low in calories (1/2 cup contains 150 calories) make oatmeal a pretty good deal.  And it soaks up liquid like a sponge, therefore a little goes a long way to keep the hunger pangs at bay!    For some added protein crush a handful of your favorite nuts on top.  Get creative with spices like cinnamon and nutmeg, or go antioxidant with a handful of blueberries!

    Happy Eating!

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  • Feb
    06

    8 Pounds Lighter!


    by anna long
    No comments yet

     

    Portland 3 Month Weight Loss Journey {Week 10}

    Hey Farm to Fitters!

    I’m feeling particularly great this morning because I stepped on the scale and lost another pound! After my lazy scoundrel week (last week), I got my act together and exercised a little bit more. I’m still not feeling the whole gym class thing, but I made it to yoga, bought a Fit Bit, and began walking a LOT more.

    No matter how great and healthy this Farm to Fit food is, my body seems to really need that movement and exercise to keep losing or else I seem to plateau.

    I’m Feeling:

    Losing 8 pounds is a BIG deal to me! In fact I’m not even sure I’ve lost 8 pounds in one chunk of time before…so this feels like a big deal to me.

    I’m fitting into all my old jeans that I simply couldn’t fit into prior to starting this journey. I’m looking forward to losing these last 2 pounds so that I can hit my round number (10 pounds), but I’m very happy with where I’m at right now. Thank you Farm to Fit!!

    Goal for this week:

    • Have at least 2 days where I hit my 10,000 steps a day goal (tracked by my Fit Bit)
    • Lose another pound!

    Farm to Fit Plan: 7 days at 1200 calories

    Weight Lost: 8 pounds

    Weight to lose to reach goal: 2 pounds!!

    Weeks Left to Reach Goal: 3

    XO, Anna

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  • Jan
    31

    Portland 3 Month Weight Loss Journey {Week 9}


    by anna long
    No comments yet


    Can you lose 20 pounds in 12 weeks? This woman did!


     

    Portland 3 Month Weight Loss Journey {Week 9}

    “It’s not the end of the world…” <<——- That’s what I told myself when I stood on the scale this week and I hadn’t lost the pound I was hoping for ;(

    I feel like a lazy scoundrel. I only made it to the gym once this past week (for yoga….yin yoga). We’ve had some sunny days but it still feels like winter and in the winter I want to eat and sleep (see…I am a lazy scoundrel!)

    I’m gearing up to wrap up this 12 week journey and while I know that 20 pounds is not in the stars for me (in such a short amount of time), I AM hell-bent on losing 10…which means I have 3 more pounds to go in 4 weeks. I know I can do it with Farm to Fit’s help!

    Goal for this week:

    Lose another pound!

    Farm to Fit Plan: 7 days at 1200 calories

    Weight Lost: 7 pounds

    Weight to lose to reach goal: 13 pounds 3 pounds!!

    Weeks Left to Reach Goal: 4

    XO, Anna

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  • Jan
    30

    Our Best Meal Plan For Weight Loss


    by Rachael Lamb
    No comments yet

    Let’s face it, healthy eating has some pretty serious side effects.  It can help improve mood, decrease stress, battle disease, increase longevity, and can be the key to weight control.  The old saying ‘you are what you eat’ is annoyingly cliche, and annoyingly true.  Eating is an interaction of chemicals when you get right to it.  How food smells, what it looks like,  how you remember it tasting and how it does tastes cause a release of chemicals within your brain.  These chemicals can do all kinds of things from make you feel full, to make you crave sweets.  A healthy diet gets your body into the habit of releasing a balanced amount of hormones, which gives rise to a multitude of positive side effects.

    Farm to Fit is committed to creating meals that will give your body the nourishment  it needs to yield such side effects.  We have designed five different meal plans that address a variety of health/weight loss needs.  Our best meal plan for weight loss is the BOOST or 1200 calorie plan.  According to The National Heart, Lung, and Blood Institute “Eating plans that contain 1,200–1,500 calories each day will help most women lose weight safely.”  Both the BOOST and 1200 level give  a total daily caloric intake of 12oo calories.  The BOOST plan omits most carbs (beans, starchy veggies, starchy grains, etc.), replacing them with fresh veggies.  

    IMG_3436



    For example, the BOOST version of Chicken Alfredo replaces the spaghetti with zucchini ‘noodles’.  According to WebMD “A low-carb diet can help you lose weight because it turns on fat-burning processes, known as “dietary ketosis.” These ketones are also thought to have an appetite suppressant effect.”  Sometimes it’s best to start with a 2000 or 1600 calorie meal plan and work your way down, easing your body and mind into new ways of eating and feeling.  Here is a pictorial example of what a 1200 calorie vs. 2000 calorie breakfast looks like:



    Breakfast Sandwich





    IMG_3273



    The 1200 calorie breakfast is a sandwich with turkey sausage/canadian bacon, pesto/red pepper spread, egg & cheese – - whereas the 2000 includes the same sandwich and an addition of 4 oz seasoned potatoes.  

    If your primary concern is weight loss, these meal plans combined with daily exercise can help you reach your goals!  Check them out here in more detail – and join hundreds of Portlanders who are benefiting from healthy, fresh, and delicious breakfasts, lunches and dinners!

     

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  • Jan
    27

    Diet Tips and Coaching from one of our partners!


    by G. Scott Brown
    No comments yet

    Some Guidance from one of our Partners, J. Carlos at Therapeutic Trainers Network…Thanks for keeping us in line!

     

    How Can I Overcome The After Work Eating Binge After Doing So Well All Day?

    How many times are you so pumped from how well you do all day with your eating, just to get home and raid all the covers and anything in sight?

    I see that happen too often to many of our clients who are trying to lose weight but happen to be parents as well. Does this sounds familiar?  You finally get off work and by the time you drive home to get the kiddos and take them to practice, your hunger meter is all spiked up. You’ve  done well all day keeping your calories in check and you even went to the gym at lunchtime- but the pounds are not budging!!

    How and What can you do today to combat this feeling of defeat?

    The first thing to do is something everyone that starts any weight loss program hates doing—assess where they are at personally (mentally, emotionally and physically). I am very strict about getting our clients to complete our entry forms at the start of their weight loss journey because it reveals to me, and them, where they are mentally and emotionally. After all, weight loss is a very emotional process. Between the level of self esteem, grade of satisfaction and emotional attachment it has to someone or something once you embark, weight loss got to be a comprehensive and personal process.

    Once you assess where you are, the next thing is to pick 2-3 things to tackle head on. Whichever it is, it can have drastic impact on your weight loss journey. One of the reason many of the New Year’s Resolutions fade out by first part of February is because they lack emotional attachment. Also, sometimes, people have very little to no willpower muscle to boost them long term.

    Take a look at one of the primary tools I use with my clients at the beginning of every single coaching session:

    Having a visual aide tool (as seen above) gives  clarity to respond and act instead of reacting in the dark (without any concise reasoning).

    I tried counting calories and journaling more times that I can count–What is wrong with me?

    You probably did set goals more times that you can count. And yes, likely, were not able to attained them for X or Y reason. So ,what is wrong with you? Absolutely nothing!!

    You are likely missing 1 of 3 key pillars to getting a big boost to your weight loss confidence:

    1. Knowledgeable assistance that can guide and provide you with the right answers/options when you get stuck.

    2. Having a workable plan. This is one that I see 3 out of 5 clients coming in with. They get going with some green, kale, superfat loss smoothie because Jane at work did it and loss 50 pounds. The first thing I bring up is that whatever diet or workout video or goggle workout, they cannot do any cookie cutter for more than 20 some reasons that I will not mention here. So be sure that you pull and compile a weight loss program that works for you and your lifestyle pace.  “Be Yourself, Because Everyone Else is Taken”…

    3. A support system that can evolve with you and be there for you. And I am not only talking the group in the basement of the church every weekday. I am referring to the kids knowing that you are working at this. Letting your spouse or partner know the emotional support you will like to get from them during this journey.

    As you can see there are quite a few legs to get your weight loss program on the runaway.

    But no matter what,  do not be discouraged. You deserve to lose weight, you deserve to physically feel amazing and you deserve to mentally enjoy peace of mind.  If you do not believe you deserve to enjoy a better state of life, then I encourage you to reconsider-perhaps call a friend or even me and set a time to chat about it.

    I am not a dreamer, I am an optimist that truly believes in the potential and the special gift that you have to offer to today’s world. However, in order to be able to deliver this gift, you need to feel good and ready. By taken a step, just one step, will prove you that you wants things to get moving again.

     

    “Don’t’ CRY To GIVE UP…CRY to KEEP GOING”

     

    In Healthy Spirits,

    J.Carlos Valdes

     

    p.s. Enter To Win Shamrock Run/Walk Giveaway by clicking here!! Is all part of our new studio location grand opening festivities.

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  • Jan
    23

    Eating in Winter


    by Rachael Lamb
    No comments yet

    At Farm to Fit, we value seasonal eating. Chef Jeremy takes pride in crafting recipes that highlight what nature has to offer the Pacific Northwest throughout the year.  For example, both summer and winter menus have a Local Fish dish, but you’ll notice that in winter the fish is pared with root vegetables and cream sauces while summer’s version showcases veggies such as tomatoes, corn, and fresh basil.  Eating with the seasons is the most non-revolutionary idea ever – in fact it is as traditional as you’re gonna get.  It’s the way we survived for all those years before fair-trade treaties and international shipping.  Our bodies move in cycles, just like the seasons, and becoming attuned to our natural cycle is beneficial for wellness.  There are many foods that keep us hearty and healthy during the months of winter.  Warming soups made with rich stocks, black beans, kidney beans, dark leafy greens, lamb, chicken, etc. are nourishing and delicious.  Vegetables like potatoes, squash, turnips, brussel sprouts, mushrooms, leeks, cabbage, celery, turnips, kale, rutabagas, broccolini, etc. are readily available and are the perfect addition to any dish.  Cinnamon, fennel seeds, and walnuts are also good recipe additions, for their warming quality.

    In addition to the health benefits of seasonal eating:

    • it supports and promotes your local economy
    • reduces CO2 emissions
    • is more cost effective than eating foods that have traveled a long way
    • it tastes better!

    This week we’re serving up Root Vegetable Hash, German Pork Schnitzel with Braised Cabbage and Parslied Fingerling Potatoes, and Kumquat Chicken with Turnip Farro & Caramelized Brussel Sprouts – just to name a few!  Check out our upcoming menus – and in the meantime, try this immune boosting recipe that will nourish your body with what winter has to offer!

    Ginger Carrot Butternut Squash Soup

    butternut_squash_soup



    Makes 4 servings
    Ingredients:
    • 4 carrots, washed and sliced
    • 3 cups butternut squash, peeled and cubed (from medium squash)
    • 1 medium onion, chopped
    • 1 tablespoon fresh ginger, chopped
    • 1 teaspoon orange zest
    • 1 teaspoon turmeric
    • 1 stick of cinnamon
    • 6 cups filtered water or vegetable broth
    • Salt and pepper, to taste

    Place all ingredients in a large stock pot and bring to a boil. Reduce heat and cook at low temperature, just simmering, for one hour. Stir occasionally and skim off the foam from the top.  In a blender puree the soup until smooth and creamy. Serve hot!

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