• Mar

    Food Fads: Proceed with Caution

    by G. Scott Brown
    No comments yet

    We all want to feel fit and healthy, but sometimes it’s hard to find the path there.  In our current culture of overly-processed, mass-produced foods, healthy eating has become somewhat of a challenge.  We are constantly bombarded with information that is often times based on subjective claims or one answer solutions that will keep you “slim, disease-free, and full of energy.”

                                                                                                                                                                                                                                                                        Eliminate all sugar!
    Fast every week!


                                                                                                               Give up carbs! 


    It’s easy to feel overwhelmed with all the varying declarations.  And while fad diets are at least a step in the right direction (a desire for a healthier lifestyle), they can often lead to more frustration due to their usually unsustainable nature.  

    Take the Raw Food Diet for example.  It suggests that cooking food destroys nutrients so adherents to the diet must spend hours juicing, blending, dehydrating, sprouting, germinating, cutting, chopping, and re-hydrating.  Or how about the Cabbage Soup Diet –  the idea being that the liquid will keep you full and cabbage/veggies are low calorie foods, hence weight loss.  But how long can anyone really eat cabbage soup for breakfast, lunch, and dinner?

    There is one time-tested plan that most experts can agree on being practical and beneficial.  It’s called basic healthy eating.   Brian Smith, clinical nutrition operations manager at UnityPoint Health Des Moines, encourages folks to eat a variety of foods, select as few processed foods as possible, and be careful with salt and refined sugar.  Here are some other healthy eating tips from Harvard Health Publications:

    To set yourself up for success, think about planning a healthy diet as a number of small, manageable steps rather than one big drastic change. If you approach the changes gradually and with commitment, you will have a healthy diet sooner than you think.

    • Simplify. Instead of being overly concerned with counting calories or measuring portion sizes, think of your diet in terms of color, variety, and freshness. This way it should be easier to make healthy choices. Focus on finding foods you love and easy recipes that incorporate a few fresh ingredients. Gradually, your diet will become healthier and more delicious.
    • Start slow and make changes to your eating habits over time. Trying to make your diet healthy overnight isn’t realistic or smart. Changing everything at once usually leads to cheating or giving up on your new eating plan. Make small steps, like adding a salad (full of different color vegetables) to your diet once a day or switching from butter to olive oil when cooking. As your small changes become habit, you can continue to add more healthy choices to your diet.
    • Focus on how you feel after eating. This will help foster healthy new habits and tastes. The more healthy food you eat, the better you’ll feel after a meal. The more junk food you eat, the more likely you are to feel uncomfortable, nauseous, or drained of energy.
    • Every change you make to improve your diet matters. You don’t have to be perfect and you don’t have to completely eliminate foods you enjoy to have a healthy diet. The long term goal is to feel good, have more energy, and reduce the risk of cancer and disease. Don’t let your missteps derail you—every healthy food choice you make counts.
    • Think smaller portions. Serving sizes have ballooned recently, particularly in restaurants. When dining out, choose a starter instead of an entree, split a dish with a friend, and don’t order supersized anything. At home, use smaller plates, think about serving sizes in realistic terms, and start small. If you don’t feel satisfied at the end of a meal, try adding more leafy green vegetables or rounding off the meal with fresh fruit. Visual cues can help with portion sizes–your serving of meat, fish, or chicken should be the size of a deck of cards and half a cup of mashed potato, rice, or pasta is about the size of a traditional light bulb.
    • Try not to think of certain foods as “off-limits.” When you ban certain foods or food groups, it is natural to want those foods more, and then feel like a failure if you give in to temptation. If you are drawn towards sweet, salty, or unhealthy foods, start by reducing portion sizes and not eating them as often. If the rest of your diet is healthy, eating a burger and fries once a week probably won’t have too much of a detrimental effect on your health. Eating junk food just once a month will have even less of an impact. As you reduce your intake of unhealthy foods, you may find yourself craving them less or thinking of them as only occasional indulgences.

    People are often overwhelmed when shopping and don’t know what to do when they get to the grocery store. Preparing meals at home is another challenge. That’s where Farm to Fit can help! We take the stress out of eating by designing menus that are filled with fresh vegetables, portion controlled meats, carbs, and fats, and plenty of variety.  On top of all that, we’ll deliver them to your door!  If food delivery isn’t your thing, try a CSA box or take a cooking class!  

    The bottom line:  Shoot for developing a diet that you can maintain for life, not just a few weeks or months, or until you’ve hit your ideal weight.  Healthy eating shouldn’t be about ’good’ or ‘bad’ foods. Don’t feel guilty about the foods you love, rather eat them in moderation and choose other foods to provide the balance and variety that are vital to good health.


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  • Mar

    5 Not-So-Guilty Dessert Pleasures

    by Rachael Lamb
    posted in Uncategorized
    No comments yet

    Things are winding down here today in the Farm to Fit kitchen, and as I sat down to write, my mind couldn’t help but wander to my after-work plans.  That’s when I suddenly got a craving for chocolate peanut butter pie. I was Google-ing recipes when Erik, our sous chef walked up behind me and exclaimed “Uhhhh..PIE?! that doesn’t look Farm to FIT related!” I quickly tried to explain that it DID have to do with work, because they were HEALTHY recipes, and that I was researching them for a blog piece – but his grin told me that he didn’t believe me, and he had stopped listening.

    It’s true, we are Farm to FIT – dedicated to and promoters of healthy eating and living.  But where in the definition of ‘healthy’ is ‘NOT ALLOWED’?  Maybe I use a loose definition of ‘healthy’, but even medical science agrees that there are health benefits in the indulgence and enjoyment of sweets (or whatever your ‘guilty pleasure’ is). The key is moderation, and we all know it.  Chocolate peanut butter pie every afternoon?  Sure – but I’m not about to call that healthy.  A big ole’ hot fudge ice cream sundae once a summer?  Totally good for the soul.

    Another point in favor of dessert tonight:  Make the healthy version.  WAH-LA! not-so-guilty anymore, are you?  

    Clean No Bake Peanut Butter Pie

    Clean No Bake Peanut Butter Pie


      • 1 cup walnuts or pecans
      • 1 cup cashews
      • 2 tbsp agave, honey or maple syrup
      • 3 – 4 tbsp almond, rice or soy milk
      • 2 tsp pure vanilla extract
      • 1 tsp cinnamon
      • 1/4 tsp salt
    • 1 cup organic peanut butter, unsalted (if using salted omit salt)
    • 3 medium bananas, ripe (yellow)
    • 3 tbsp almond, rice or soy milk
    • 2 tsp pure vanilla extract
    • 1/4 tsp salt
    • 1/3 cup dark chocolate chips, mini or regular (optional)


    1. To make the crust, add Crust Ingredients to a food processor and process until a ball of dough forms, stopping and scraping the sides of the bowl. Start with a few tablespoons of almond milk and add more if necessary to bring to a desired consistency. Be careful not to over process the crust into a nut butter. Transfer the dough to a 9″ pie dish and flatten on the bottom and sides with your hands to make a pie shell. You can make a pretty rim using the fork.
    2. Give food processor a rinse, wipe with a towel and add Filling Ingredients. Process until smooth, pausing and scraping the sides of the bowl. Pour filling into the prepared crust and smooth the top with a spatula. Sprinkle with chocolate chips (optional), cover with plastic wrap and freeze for 3-4 hours or until frozen. Thaw on a counter for about 30 minutes before slicing and serve.

    Black Bean Brownies



    • 1 1/2 cups black beans (1 15-oz can, drained and rinsed very well) (250g after draining)
    • 2 tbsp cocoa powder (10g)
    • 1/2 cup quick oats (40g) (See nutrition link below for substitutions)
    • 1/4 tsp salt
    • 1/3 cup pure maple syrup or agave (or honey, but not for strict vegans.) (75g)
    • pinch uncut stevia OR 2 tbsp sugar (or omit and increase maple syrup to 1/2 cup)
    • 1/4 cup coconut or vegetable oil (40g) (See nutrition link for substitution notes)
    • 2 tsp pure vanilla extract
    • 1/2 tsp baking powder
    • 1/2 cup to 2/3 cup chocolate chips (115-140g) (Not optional. Omit at your own risk.)
    • optional: more chips, for presentation


    Black Bean Brownies Recipe: Preheat oven to 350 F. Combine all ingredients except chips in a good food processor, and blend until completely smooth. Really blend well. (A blender can work if you absolutely must, but the texture—and even the taste—will be much better in a food processor.) Stir in the chips, then pour into a greased 8×8 pan. Optional: sprinkle extra chocolate chips over the top. Cook the black bean brownies 15-18 minutes, then let cool at least 10 minutes before trying to cut. If they still look a bit undercooked, you can place them in the fridge overnight and they will magically firm up! Makes 9-12 brownies.

    Carrot Cake Paleo Balls



    • 3/4 cup almonds
    • 5-6 dates, pitted
    • 1/3 unsweetened shredded coconut
    • 2 Carrots, shredded
    • 1/2 Tbsp Cinnamon
    • 1/4 tsp Cloves
    • 2-4 Tbsp coconut milk or coconut oil, melted


    1. Put almonds in Vitamix or food processor. Blend until a fine flour. Remove.
    2. Put dates and coconut in Vitamix and blend until a smooth paste in formed.
    3. Return nuts, add carrots and spices, and mix well.
    4. Add coconut milk or oil and blend until desired consistentcy is reached.
    5. Form into balls.
    6. Store in refrigerator.

    Gooey Apple Pecan Bars



    For the crust:
    18 dates
    1 teaspoon cinnamon
    3/4 cup almond butter
    1/4 cup raw honey
    1/2 cup shredded unsweetened coconut
    1/2 cup whole pecans
    1/4 teaspoon salt

    For the topping:
    1/2 cup whole pecans
    1/4 cup coconut oil
    3 Gala apples, cored and thinly sliced
    1 teaspoon cinnamon
    Pinch of salt


    1. Place all the crust ingredients in a food processor until they are finely chopped and well combined. Transfer the mixture to an 8×8-inch baking pan and press so that it is evenly distributed. Chill the crust in the refrigerator while you prepare the apple topping.
    2. Place a small skillet over medium-low heat. Add the whole pecans, and toast until aromatic, about 8 minutes. Roughly chop the pecans, then set aside.
    3. Place a large skillet over medium heat. Add the coconut oil followed by the sliced apples, 1 teaspoon cinnamon, and pinch of salt.
    4. Cook just until the apples become flexible, about 4 minutes, stirring frequently. Allow the apples to cool enough so you can handle them.
    5. Arrange the apple slices on top of the refrigerated crust, then sprinkle the chopped pecans over the apples, then drizzle with the reduced apple liquid. Refrigerate the bars until they become firm, about 8 hours. Cut into 12 bars, then serve.

    Pumpkin Protein Cheesecake Mousse



    1 cup low-fat or fat-free cottage cheese
    1/2 cup pumpkin puree
    1/4 cup milk of choice
    1 tbs sugar-free instant butterscotch (or vanilla) dry pudding mix
    1/2 tsp pumpkin pie spice
    1/2 tsp cinnamon
    3-6 packets stevia, or to taste (or sweetener of choice to taste)

    Optional toppings:
    light whip cream


    1. Place everything in a blender, and blend until smooth. Serve immediately or cover and place in the refrigerator until chilled — at least one hour. Top with light whip cream and/or crushed gingersnap cookies if desired!

    Chocolate Pudding with Graham Cracker Pieces



    1 low-fat chocolate pudding cup

    1 graham cracker square


    Crush graham cracker square and sprinkle over chocolate pudding. Enjoy!

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  • Mar


    by Rachael Lamb
    No comments yet

    “Bless You?”  My first thought exactly, one day last year, when this popular Middle Eastern dish made it’s debut on our menu.   I probably said “Shakshouka!” over 100 times that day, giddy by the excitement evoked in the annunciation of such a strange word.  At first my co-workers laughed, one or two probably joined in for some group “Shakshouka’s!”, but as the day wore on so did their patience, and now I limit myself to 2 or 3 for the sake of team morale.  But, that doesn’t mean that you have to! Not only is shakshouka fun to say, it is perfect cozy-weather food.  Eggs poached in a spicy tomato/pepper sauce, traditionally served right in the cast iron skillet – what a ‘Sunday’ kind of breakfast.

    Shakshouka has it’s roots in Tunisia, but has become a staple in Israel, Libya, Morocco, Algeria, and Egypt – with the flavor and presentation slightly different in each of these countries.  Sometimes it is served with spicy sausage, or salty cheese, onions, vegetables, and often with a side of bread.  Whatever its origins, and however the best way to cook it, shakshouka, which means “all mixed up” in Hebrew, is healthy, nutritious, and apparently a fine cure for a hangover.

    At Farm to Fit, Chef Jeremy mixes it up by adding Harissa to the sauce, a side of Israeli Couscous, and a link of Chicken-Apple Sausage.   This Sunday try our version or make your own with this simple recipe!



    Servings: 5-6


    • 1 tbsp olive oil
    • 1/2 medium brown or white onion, peeled and diced
    • 1 clove garlic, minced
    • 1 medium green or red bell pepper, chopped
    • 4 cups ripe diced tomatoes, or 2 cans (14 oz. each) diced tomatoes
    • 2 tbsp tomato paste
    • 1 tsp chili powder (mild)
    • 1 tsp cumin
    • 1 tsp paprika
    • Pinch of cayenne pepper (or more to taste– spicy!)
    • Pinch of sugar (optional, to taste)
    • Salt and pepper to taste
    • 5-6 eggs
    • 1/2 tbsp fresh chopped parsley (optional, for garnish)


    • Heat a deep, large skillet or sauté pan on medium. Slowly warm olive oil in the pan. Add chopped onion, sauté for a few minutes until the onion begins to soften. Add garlic and continue to sauté till mixture is fragrant.
    • Add the bell pepper, sauté for 5-7 minutes over medium until softened.
    • Add tomatoes and tomato paste to pan, stir till blended. Add spices and sugar, stir well, and allow mixture to simmer over medium heat for 5-7 minutes till it starts to reduce. At this point, you can taste the mixture and spice it according to your preferences. Add salt and pepper to taste, more sugar for a sweeter sauce, or more cayenne pepper for a spicier shakshouka.
    • Crack the eggs, one at a time, directly over the tomato mixture, making sure to space them evenly over the sauce. I usually place 4-5 eggs around the outer edge and 1 in the center. The eggs will cook “over easy” style on top of the tomato sauce.
    • Cover the pan. Allow mixture to simmer for 10-15 minutes, or until the eggs are cooked and the sauce has slightly reduced. Keep an eye on the skillet to make sure that the sauce doesn’t reduce too much, which can lead to burning.
    • Some people prefer their shakshouka eggs more runny. If this is your preference, let the sauce reduce for a few minutes before cracking the eggs on top– then, cover the pan and cook the eggs to taste.
    • Garnish with the chopped parsley, if desired.
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  • Mar

    Portland 3 Month Weight Loss Journey {The End!}

    by anna long
    No comments yet

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

    Portland 3 Month Weight Loss Journey {The End!}

    Hey Farm to Fitters!

    This is an epic week in my world! I am wrapping up my 3 month weight loss journey (which was actually 4 months minus some big breaks for travel and the holidays. When I started this journey in November (read first post here) I was pretty discontent.

    I wasn’t fitting into my jeans (even my stretch jeans) and I seriously felt like NOTHING was working. I thought I was eating pretty good and I really didn’t realize why I was continuing to gain weight on what seemed like a weekly basis.

    I decided to commit to this journey after I tried out Farm to Fit for 1 week and LOVED the food (and the instant pound I lost). I figured that if I saw great results in 1 week, that I could see stellar results in 3 months….and thus the idea was born.

    Struggles along the way:

    One would think that having delicious food delivered to your door twice a week to cover all your meals would make losing weight easy…but there were still things I struggled with like not over doing it with the sweets or alcohol in-between my meals.

    Because I was tracking my weight so closely, I quickly realized that for ME to lose weight, I couldn’t drink much alcohol (like ANY) or else it would offset my progress. I also realized that “eating well” wasn’t enough in an of itself. I had to move my body to ensure that I would continue to make strides towards my goal. Sometimes this meant going to intense workout classes at my gym and sometimes it meant getting an extra mile long dog walk in at the end of the day. I purchased a FitBit about a month or so ago and it has been super helpful in giving me a clear look into my activity (lazy days vs. active days), which then helps me make better small decisions such as walking to the coffee shop as opposed to driving.


    Speaking of goals…mine were a wee bit unrealistic at first. When I decided to blog about my weight loss I thought that I could EASILY lose 20 pounds in 3 months. Never mind that I didn’t really do the math to calculate that this would mean that I would have to lose more than a pound each week (which in my mind isn’t healthy or realistic unless you have quite a bit to lose).

    Despite having been 20 pounds heavier than I wanted to be, I wasn’t obese, so losing 1 pound a week was PLENTY. And after I’d lost about 5 pounds, I realized that I was already SUPER happy with how much lighter and energetic I was feeling. Thus I shifted my goal from 20 pounds to 10 pounds and I feel SO happy in my body now that I’ve lost those pesky 10 pounds!

    Another triumph was discovering that food could taste sinfully delicious without all the extra calories! I don’t know exactly how they do it (although I’ve picked up some tricks), but Farm to Fit did an amazing job of feeding me delicious food that was packed with veggies, protein and healthy grains that left me feeling more than full in between my meals (which is quite a feat for a 1200 diet…). I remember doing weight watchers years ago and while I was losing almost a pound a week, I literally felt STARVED. This process taught me that I could eat fewer calories and still feel full while also getting my nutrition needs met.

    I feel better and look better than I have in at least 2-3 years. 

    In case you are curious, my total weight Lost is 10.2 pounds and I stuck to the 7 day meal plan at 1200 throughout these 4 months. I loved it because it left me wiggle room to add in snacks I enjoyed so that I didn’t feel like I had to totally cut out anything. 

    Now What?

    I will most likely continue doing Farm to Fit for about 3 days a week to help me keep on track during the busy work week. It is such a great value and I think it actually saves me more money than what I usually end up spending with my mix of groceries and eating out.

    Many of you have supported me for the last 4 months and have sent me kind words of encouragement, so thank YOU for helping me stay positive, focused and accountable on this journey!

    XO, Anna

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  • Feb

    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


    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.




    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


    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. 



    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



    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

    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

    Fat Tuesday Jambalaya

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


    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.




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  • Feb

    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

    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


    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


    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


    “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


    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

    8 Pounds Lighter!

    by anna long
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    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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