Preview of Fittsburgh's Review of Dietary Weight Loss Supplements: Taking Control & Supporting Each Other.

I am so excited to announce Fittsburgh's upcoming post

Dietary Weight Loss Supplements: 

What Works, & What's a Waste of Time & Money... & Possibly Your Health.

In preparation for this post I want to give people an idea 

of what they can do to begin to take control of their own lives; 

& also just how important it is to be supportive of the people about whom you care.

This is a very exciting post for me because things like this are the reason I do what I do now. I love helping people better understand the science behind their bodies so that they can take control of their personal health journey. When people gain knowledge, they develop that control; and, in turn, gain power over the decisions that affect their health.

Like I always say, you only have this one body -- this one life. Don't waste another minute feeling helpless. I know I have wasted many moments in my life, but everyday is a chance to start over. Your body -- your life -- is a work in progress. Just because you live your life a certain way one day does not mean that you do not have the right to change your mind the next.

And speaking of taking control, take a look at the people with whom you are surrounding yourself. Please, please, PLEASE... support each other! When you see a friend post on Facebook that they are at the gym, 'like' that post! If you see a friend trying to reach a goal, help them reach as high as they can! I am saying this especially to the women out there. I see, even in families, where the other women involved are almost rooting for the others to fail; & that makes me shake my head in disbelief because something was lost in those relationships along the way.

If you look within yourself & see this sort of behavior, take a minute to recognize that you feel this way. Has someone achieved or created something & you simply glazed over it? What made you decide not to support them? At the American Council on Exercise, trainers are taught to encourage any positive behavior they see. Praising friends on social media & being a shoulder to lean on in real life are great ways to do this.

I have made a considerable effort in my own life to squash any negativity creeping into my own head before it even has a voice. I decided to support any healthy or positive behavior that I see -- not because I have all of this "free time" to be concerned with what other people are out there trying to achieve, but because if they are truly my friends or people about which I actually care, it is important that I make the time. Finally, if you truly love or care about someone, never tear them down; but build them up!

Say hi to other women at the gym! Ask your family for support! Meet healthy friends who can aid you in your own journey! Finally, you do not have to ban people from your life; but sort of take an inventory of who is your mental & emotional support out there. They do not have to be family or even people you would usually think of aligning with yourself. I hope this makes someone out there rethink how they want to be treated & how to treat other people, in turn.

I am really looking forward to this post, but it has a lot of research in it & I want it presented in an appropriate manner. In the meantime, take care of each other!!!

Stay FNT! ~ Natalie

*****SIDE NOTE*****

While I was typing this, I received a text from a friend. It simply stated:

"GO YOU on getting back into training at the gym! I'm so proud of you, lady! It's great to have friends like you in my life to help motivate me to better myself. You're taking on so much right now & I'm just in awe at how far you've come! And so grateful to call you a friend."

You know who you are! And I'm so grateful you're in my life, too!

See how something so small can help boost someone & show them how much you care?

I can guarantee this will make me smile all night.

THANK YOU!!!!

*******************

The Anti-process Series: Making Egg Noodles

REMEMBER: Anything that you make at home yourself is better than even the "healthiest" (processed) alternative at the store. KNOW YOUR FOOD! BE AWARE!

So let's just dive right in...

STEP ONE:

I start with:

4 cups flour

1/4 cup extra virgin olive oil

3 eggs

1 1/2 teaspoon salt

A cup with warm water nearby

Mix salt into the flour. 

Then make a nest with the flour, like a mountain with a hole in the middle. 

Pour the oil into the center.

Crack the eggs into the center as well. 

Start working the dry flour into the liquid center & 

add water while kneading as necessary to get a consistency of tough dough. 

It looks like this:

*****SIDE NOTE!*****

You can't really screw up this recipe. If you add too much liquid, you just add more flour & vice-versa. Just knead until you have the right consistency. Noodles are not made from fluffy dough like pizza crust. They do not contain yeast so they will be tough & flat. 

Also, live & learn!!! The more you make them, the easier it is to gauge proper consistency. 

So practice, practice, practice!

********************

STEP TWO:

OK, now to roll out the noodles. 

Use your fists to flatten out the dough ball as much as you can. I usually break the dough into two or three smaller balls first so I can work with smaller batches. 

Take a rolling pin & just start rolling the dough flat. 

I get it as thin as I can & then put the dough through my pasta machine, but I didn't always have a pasta machine so I used a rolling pin for the whole thing. 

It turns out great either way, so don't worry about the machine if you don't have one.

 Either way, this is the machine I use:

The Marcata Atlas Wellness 150 Pasta Machine

STEP THREE:

Rolling Pin: just roll out the dough as thin as you can, adding flour so that they don't stick to the surface. 

Machine: Crank the dough through the machine.

Both Rolling Pin & Machine:

Fold the dough over itself as shown below.

Put it through the machine or roll out again.

Repeat step three until the dough looks smooth. 

It doesn't have to be perfect, that's what makes homemade taste so good!

It usually takes me about three times, 

adjusting the thickness of the machine roller each time to a smaller level.

STEP FOUR:

Cut the noodles to the size you desire or is necessary for your dish.

*****SIDE NOTE*****

Yes, yes, yes... I could have used a noodle attachment to make all of the noodles uniform, which I would have done if this batch had been for pasta; but if I'm using them for something like chicken noodle soup (as I am here), I really love to cut them by hand. 

I still try to keep them a similar size because you want them to cook uniformly, but I like the noodles just the way my Grandmother made!

*******************

STEP FIVE:

Either cook or store. 

To cook, bring your water or broth to a rolling boil & drop the noodles in one at a time. 

This keeps them from getting stuck together. 

Boil for 5-7 minutes or until the noodles are thoroughly cooked, but still chewy.

Finished homemade chicken noodle soup, just like my Mam used to make, 

paired with a delicious serving of homemade bread!

Stay FNT, people!

Natalie

The Anti-Process Series: Quick & Easy Homemade Pizza Crust

REMEMBER: Anything that you make at home yourself is better than even the "healthiest" (processed) alternative at the store. KNOW YOUR FOOD! BE AWARE!

Let's make one thing clear... 

This is not a post for anything to be eaten on a detox or when you're trying to drop weight at a healthy, yet quick, rate. This is a recipe for once you have begun maintaining your healthy lifestyle. This is not fat-free, low-carb or any of that. It's pizza crust - so take it for what it is; but it is a healthier alternative to frozen pizzas, pre-made brands of pizza crust, or even processed dough you can buy at the store. 

The best part is that KIDS LOVE IT! Child obesity is a major issue in this country & actually grabbing whole ingredients & cooking fresh, delicious food for them is the best way to help fight the obesity epidemic.

Lecture is over. You get it. 

Cooking from scratch does not have to be difficult or time-consuming. It can even be fun! Make this dough & then set out a line-up of healthy, tasty toppings for a fun family 

"Make-Your-Own-Pizza Night!"

On with the recipe!!!!

Combine in a mixing bowl:

1 cup warm water

2 1/4 tsp (or 1 .25-oz package) yeast (dry active or quick rising)

1 tsp sugar

Whisk the first three ingredients together & then wait a minute.

While you are waiting, preheat the oven to 450 degrees & get out the next ingredients, which are:

2 1/2 cups of flour

1 tsp salt

A drizzle of extra virgin olive oil

Add the ingredients to the bowl & fold until you have a dough ball.

Let the dough rest 5 minutes. If you wait less, it's no big deal. If you wait longer, you get slightly lighter dough & what seems like more of it. I never give myself enough time to wait any longer, haha.

I always use this amount of dough to make 2 pizzas; so I cut the dough in half & throw a ball onto a floured surface. Start pressing & making flat. A rolling pin always does the trick for me. Sometimes I hold it up & let gravity stretch it a little, too. I also like to pretend I am a pizza tosser & try to figure that out; but I who am I kidding??? Hahaha

I lay foil on a round pizza pan to save my oven from messes. I spray it with cooking spray like Pam.

PUT THE PIZZA ON IT'S COOKING PAN/STONE/ETC 

BEFORE YOU ADD THE TOPPINGS! 

Raw dough is almost impossible to move once it is topped.

SIDE NOTE:

I buy blocks of cheese, shred them in my food processor, & store in labeled bags. Economically-minded people suggest that this saves you money... it technically does, but it's really not a significant amount & also not why I do it. Cheese isn't natural, it is one of the most highly processed foods we eat; so buying it shredded, wrapped in serving size plastic packages, etc only worsens an already sticky situation. This is the same reason that I don't buy bags of salad, baby carrots, or any other prepped fruits or vegetables - they are void of vitamins & minerals by the time they get to your mouth!

Add sauce & then cheese & toppings. 

***If you are watching caloric intake, measure, measure, measure!***

Cheese for my son - jalapeno & pineapple for me! This has always been my favorite pizza... 

It's delicious, you should try it!

Bake for 10 minutes or less - you will know it's done because the cheese will bubble.

The smell of delicious, hot pizza brought a little on-looker. 

The best part of this picture is that he was not wearing any pants! 

Store leftovers in the refrigerator - or freezer if you won't use it in the next couple of days.

YUM!

Along with the fitness & weight loss info, I am trying to include more nutritional recipes for basic healthy living. I hope that you enjoy the recipes & please let me know how your creations turn out! I always see the amount of traffic on my site & where it comes from, but I would love to hear more feedback!

More Yummy Pizza Pictures:

In Good Health & With Much Love

~Natalie *FNT*~

Healthy Meal Plan Recipes!

Hello & Happy New Year, everyone! 

I have GREAT news! I am feeling much better finally & coming back!

What a long trip this has been but it has really taught me to be thankful for my health. 

To start the new year, I thought I would share some pictures of food that fits in any healthy meal plan.

It always amazes me when clients tell me that eating healthy is boring. 

Do you know what is boring???

STEAK & POTATOES are boring...

BURGERS & FRENCH FRIES are boring...

FRIED CHICKEN is boring... 

So many of the foods people eat everyday are BO-RING!

Eating healthy is full of variety, color, flavor, nutrition, you name it! 

All of the dishes below are categorized by breakfast, lunch, or dinner based upon 

caloric value & portion sizes. Dishes that can be interchanged between meals can do so by

adjusting the portions of different ingredients to fit your caloric needs.

***Remember, on average, 1500 calories fulfill typical daily caloric needs for 

women who are MAINTAINING weight which can break down like this: 

Breakfast = 300 calories

Snack = 100 calories

Lunch = 300 calories

Snack = 100 calories

Dinner = 500 calories

Snack = 100 calories

Total = 1400 calories + 100 calories of wiggle room = 1500 calories

2000 calories applies to the average MAN who is maintaining weight. These are only averages!!!

Go to "Detox 101: Getting Started" to find your specific goals!

Next will be a post with special tips on prep, additional sides, etc. 

Enjoy & PLEASE feel free to ask any questions about prep, ingredients, etc! 

- BREAKFAST/LUNCH -

Veggie Scramble

Three eggs (adjust yolks to your caloric intake)

scrambled with as many vegetables as you like!

- BREAKFAST/LUNCH/DINNER -

Spicy Whole Grain Tuna Wrap

My famous tuna breakfast! While pregnant and breastfeeding, I added the extra 100 calories of whole grain tortilla chips for some extra carbs and calories. If cutting calories, do not do this.

Question from Nicole: 

How do you make the spicy tuna mixture?

Answer: 

I make a batch that makes three wraps & store the extras in the fridge. First, you need a whole package of starkist chunk LIGHT tuna in the flavor fresh pouch - & it HAS to be the hickory smoked flovor. I tried other flavors & it does NOT turn out as yummy. Put tuna into a small storage container.

Add 2 ounces of Neufchatel cheese (with the cream cheese in the store) & about 1/4 -1/3 cup of red hot, depending on how spicy you like things. (I never measure stuff, so these are estimates). 

Mash the tuna, cheese, & red hot with the back of a spoon & stir/mash/stir/mash until it is a orange-y mixture like you see above.

Heat a whole wheat tortilla for 7 seconds in the microwave (makes the wrap a little more flexible).

Giant Eagle brand wheat tortillas have good nutrition & don't crumble. There is also a brand at Sam's Club called Santa Fe Tortilla Company that is AMAZINGLY healthy and flexible!

Take a little extra cheese & smear it along one side of the tortilla so that when you wrap it up the cheese serves as a seal to hold the wrap shut. 

Spoon 1/3 of the tuna mixture into the wrap and distribute evenly. 

Add iceburg lettuce or you can try some other lettuce if you like. 

Spinach just didn't give a great crunch in this the way I like. 

Wrap it up. EAT! & then you are in love.... with a wrap.

Also, look on the back of the smoked flavor pouch for a tasty quesadilla recipe. It is also delish & kids even eat it, having NO idea it's fish. Sneaky!

- LUNCH/DINNER -

Veggie Stir-fry

I will stir fry anything! 

This one has cabbage, broccoli, apples, carrots, light tuna, almonds, & celery 

with a teaspoon of light-sodium soy sauce.

- LUNCH/DINNER -

Smoked Tuna Fugi Salad

1/2 of a Starkist Flavor fresh pouch hickory smoked flavor, lettuce, broccoli, almonds,

chopped brussels sprouts, & chopped Fugi apple.

Served with Citrus-soy vinaigrette & 1/2 of a homemade dinner roll.

- LUNCH/DINNER -

Morningstar Farms Spicy Black Bean Burger

Morningstar Farms spicy black bean burger on a toasted whole wheat bun 

topped with shaved (sharp cheddar) cheese, a pineapple ring, & salsa. 

Served with whole grain tortilla chips (about 5 or less- not a bag on the side!).

- LUNCH/DINNER -

Spicy Citrus Black Bean Burger Salad

Morningstar Farms spicy black bean burger, lettuce, 

almonds, broccoli, chopped brussels sprouts, & fresh squeezed tangerines

which were also used to whip up a homemade citrus balsamic vinaigrette.

- LUNCH/DINNER -

Smoked Tuna Citrus Salad

1/2 of a packet of Starkist tuna in the flavor fresh pouch (I used hickory smoked flavor), 

lettuce, broccoli, almonds, chopped brussels sprouts, & fresh-squeezed tangerines 

which were also used in a homemade citrus-soy vinaigrette.

- LUNCH/DINNER/FREEZE -

Cabbage-Vegetable Soup

The start of the soup before it has cooked down. 

I throw EVERYTHING in my soups! 

It looks like this one has cabbage, potatoes, broccoli, brussels sprouts, carrots, cauliflower, & corn. 

ALWAYS be sparing with corn & peas! 

Remember that these are NOT actually categorized as vegetables; 

but are instead starches, just like potatoes.

Cabbage-Vegetable Soup once it has cooked down.

- LUNCH/DINNER -

Lemon Pepper Chicken Salad

Lemon pepper chicken breast portion, lettuce, broccoli, a fuji apple, dark red kidney beans, & almonds.

- LUNCH/DINNER -

Strawberry Chicken Salad

 Chicken breast portion, lettuce, strawberries, tomatoes, broccoli, & vinaigrette.

 - LUNCH/DINNER/FREEZE -

Turkey Chili

Start of the soup: 

Ground 99% fat free turkey breast with onion & garlic.

Add the vegetables & beans & cook down.

The final, cooked-down version.

Here is an example of a lunch portion of chili (this is vegetarian chili) 

along with a serving suggestion.

Vegetarian chili with lettuce for dipping & fresh strawberries.

- DINNER/LUNCH -

Chicken & Vegetable Skillet

2 meals in one skillet. 

Two tenderloins and half cooked vegetables served for dinner, the other half is stored in a container to take with you to work the next day. Always use salt-free seasonings and herbs to add lots of flavor. Always use fat-free cooking sprays.

- DINNER -

Grilled Curried Chicken

(using only a curry powder rub - no fattening curry add-ins) with brown rice, 

warm steamed granny smith apple, & steamed broccoli.

***You will see me mention grilling things in an aluminum foil pouch. 

Here is an example of how this done!***

 - DINNER -

Spicy Strawberry-Almond Salmon

Salmon topped with crushed red pepper, sliced strawberries, & almonds 

served with brown rice, steamed broccoli, & three fresh strawberries.

- DINNER -

Grilled Citrus Salmon

Fish grilled in an aluminum foil packet with fresh squeezed lime & orange juices marinade. 

Served with brown rice, steamed broccoli, & balsamic caramelized pears.

- DINNER -

Chili-Lime Marinated Salmon

Grilled in an aluminum foil packet with homemade marinade & cherry tomatoes. 

Served with brown rice & steamed broccoli.

- DINNER -

Tropical Grilled Salmon

Grilled in aluminum foil packet with homemade lime/tangerine/pineapple/lite soy sauce marinade

along with the fresh squeezed tangerines & pineapple chunks. 

Served over brown rice with steamed broccoli.

- DINNER -

Spicy Sweet Pineapple Salmon

Grilled in a foil packet with fresh pineapple chunks & juice, lime juice, & fresh ground black pepper. Served with brown rice & steamed broccoli.

(Two homemade bread loaves cooling in the background.)

- DINNER -

Bruschetta Chicken

Chicken breast portion over a bed of brown rice & spinach,

topped with a mixture of

a dash of olive oil, sliced grape tomatoes, & basil,

with a sprinkle of mozzarella cheese & steamed broccoli.

- DINNER -

Lemon Pepper & Garlic Chicken

Chicken breast portion sauteed with spinach, grape tomatoes, fresh garlic, & salt-free lemon pepper seasoning. Served with steamed broccoli & a 1/2 cup (1 serving) of starch of your choosing.

- DINNER -

Lemon Pepper Salmon

Salmon seasoned with salt-free lemon-pepper seasoning. 

Served with a steamed apple & broccoli.

- DINNER -

Spicy Curried Salmon

Salmon seasoned with spicy mrs dash and curry powder.

Served with a steamed apple & broccoli.

- DINNER/LUNCH -

Healthy Chicken Cacciatore

Part 1:

Low-cal vegetable/tomato sauce topped with 

whole grain rotini, (fresh!) sliced mushrooms, & julienned green peppers…

Part 2:

Previous picture topped with raw boneless, skinless chicken tenderloins, more low-cal vegetable/tomato sauce & 2% parmesan & mozzarella cheeses.

Pack leftovers for lunches in appropriate portions.

Good luck with your goals!

In good health & with MUCH love, 

~ Natalie "FNT!" ~

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