Hello there! Jess, 20, in college studying political science and public health.

19th February 2013

Post with 2 notes

THE BEST healthy cheesecake recipe- 150 calories, 9 grams protein

After many attempts at striking an Oodisha balance between delicious and healthy cheesecake, I’ve finally concocted the perfect recipe! It is absolutely delicious to the point where my boyfriend devours them, but also very healthy, using only “clean ingredients” with 9 grams of protein and 150 calories each! It’s also gluten free as long as you use protein powder without gluten. You have to try it! 

INGREDIENTS 

filling: 

  • 3/4 cup nonfat cottage cheese 
  • 2/3 cup nonfat plain yogurt 
  • 6 oz light cream cheese/ neufchatel cheese 
  • 2 T sugar (or truvia if you want to lighten it up) 
  • 1 scoop EAS vanilla protein powder (or about 1/2 of a serving of whatever brand you use) 
  • 1/4 tsp salt
  • 2 eggs (or 4 egg whites to cut down on fat- I can’t guarantee it will taste as good though!) 
  • 1/2 cup berries of your choice 

crust:

  • ½ cup cashews
  • 7 medjool dates (pitted)
  • 1 scoop EAS vanilla protein powder (see above) 
  • 1 T nonfat greek yogurt 

DIRECTIONS

  1. Preheat oven to 325 degrees
  2. blend crust ingredients in a food processor until they make a crumbly mixture- try not to overblend! 
  3. Press crust ingredients into a pie tin, or cupcake tin to make mini cheesecakes (makes 12 mini cheesecakes) 
  4. blend filling ingredients except eggs and berries in food processor until smooth. Add the eggs and pulse a few times- do not overblend!
  5. pour filling on top of crust 
  6. drop berries on top of filling 
  7. bake for 20-25 minutes (the fork test does not work here! don’t overbake them…the filling should still be mushy)
  8. refrigerate for a couple of hours or enjoy right away! 

Tagged: heathy recipeshealthy cheesecakefitblrweight lossdessert

20th July 2012

Photo with 16 notes

Exactly. It’s much easier to avoid a doughnut if it doesn’t appeal to you anyway. 

Exactly. It’s much easier to avoid a doughnut if it doesn’t appeal to you anyway. 

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25th May 2012

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Replace your store bought salad dressing

I recall reading an article in glamour a couple of months ago called 7 Foods Nutritionists Wouldn’t Touch with a 10-Foot Poll, which explained that bottled salad dressings “are made with chemicals, additives and corn syrup. Doctor and dietician Christine Gerbstadt put it this way: “If I’m making a salad with fresh vegetables, why would I pour osmething orange out of a bottle onto it?” Good point! So here are 5 healthy (and much lower calorie) alternatives that taste better than the bottled counterpart anyway. Just blend em up and serve! 

Raspberry Vinagrette: 

  • 1 1/4 c fresh raspberries or thawed frozen unsweetened raspberries
  • 2 T  balsalmic vinegar 
  • 2 T olive oil
  • 1 T brown sugar 
  • 1 T cider vinegar
  • 1 T dijon mustard 
  • 1 t dried basil
  • 1 t granulated garlic 
Makes 14 2 T servings, 28 calories each

Sesame Ginger lime:

  • 2 T sesame oil
  • 1 T minced fresh ginger
  • 1 t granulated garlic
  • 1/4 t chille powder 
  • 2 T soy sauce
  • 1/4 C rice vinegar
  • 1 T lime juice
  • 1 T honey
  • 1 scallion, minced 
Makes 8 2 T servings, 48 calories each 

Creamy Ceasar: 

  • I c 0% greek yogurt
  • 1 garlic clove
  • 1/4 cup grated parmesan cheese
  • 1/8 cup white vinegar
  • 1/8 cup lemon juice
  • 1 T mustard
  • 3 anchovies 
  • 1/4 c olive oil
  • pinch pepper

makes 16 2 T servings, 48 calories each

Buttermilk Ranch:

  • 1/2 cup buttermilk
  • 1/4 c 0% greek yogurt
  • 3 T reduced fat mayo
  • 1/4 c white wine vinegar
  • 1 t granulated garlic 
  • pinch salt and pepper 
  • 1/3 cup chopped fresh herbs, such as chives, tarragon, basil or dill

makes 13 2 T servings, 12 calories each 

Creamy Cilantro Avocado:
  • 3/4 cup packed fresh cilantro
  • 1/2 ripe avocado
  • 1/2 cup 0% greek yogurt
  • 2 scallions, chopped
  • 1 clove garlic, quartered
  • 1 tablespoon lime juice
  • 1 teaspoon sugar
  • 1/2 teaspoon salt

makes 13 2 T servings, 18 calories each 

Tagged: healthy eatinghealthy recipehealthweight lossdietfitblrsaladoodishafit

18th May 2012

Photo with 1 note

This is a minneola tangerine, and I am obsessed. They taste like orange sourpatch kids (only better, of course).

This is a minneola tangerine, and I am obsessed. They taste like orange sourpatch kids (only better, of course).

Tagged: fruithealthdietweight lossfitblrdeliciousoodishafit

13th May 2012

Photo reblogged from Wonders of Your Mind with 1,565 notes

disclaimer: I know that genetics are at least part of the picture when it comes to body fat, but this still makes a good point.

disclaimer: I know that genetics are at least part of the picture when it comes to body fat, but this still makes a good point.

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6th May 2012

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5th May 2012

Photo with 9 notes

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30th April 2012

Photo reblogged from I Am... Yoga Fierce with 23,398 notes



“What you see here is a 70 pound difference. I grew up a bigger girl; but for 8 years of my life, I lived in a mental prison. I constantly counted calories and obsessively worked out to an unhealthy size 0 with 9% body fat. I lost my period for five years. My butt cheeks didn’t even touch! (Yep, you heard me…) Nothing mattered but performing my rituals and compulsions I conjured up in my head. I did not have any space in my brain to see the world around me, connect with people, and ultimately live. Constantly striving to be something else, you do not have time to think about the important things in life — friends, loved ones, learning, giving back, following your passions, etc. I was always thinking, “When I weigh ___, I’ll be happy… my life will be perfect.” This is the biggest lie in the world. Life is here, now. You cannot wait for a certain event or milestone to truly begin living your life. So with time, countless doctors, helpful books, and role models in the plus industry, I began to heal. The transformation was not easy (it was actually quite hellish), but I made a decision to choose freedom. I started listening to my body and respecting it. I eat organic and all natural whole foods, and I love working out and being active. I want to prove to people that you can be healthy at any size. My motto is to just be as healthy as I can be (body, mind, & soul), and wherever I end up, is where I’m supposed to be . It is my passion to show people that once you are true to your authentic self, doors begin to open and you can truly live your life to the fullest.” —Heather Hazzan

“What you see here is a 70 pound difference. I grew up a bigger girl; but for 8 years of my life, I lived in a mental prison. I constantly counted calories and obsessively worked out to an unhealthy size 0 with 9% body fat. I lost my period for five years. My butt cheeks didn’t even touch! (Yep, you heard me…) Nothing mattered but performing my rituals and compulsions I conjured up in my head. I did not have any space in my brain to see the world around me, connect with people, and ultimately live. Constantly striving to be something else, you do not have time to think about the important things in life — friends, loved ones, learning, giving back, following your passions, etc. I was always thinking, “When I weigh ___, I’ll be happy… my life will be perfect.” This is the biggest lie in the world. Life is here, now. You cannot wait for a certain event or milestone to truly begin living your life.

So with time, countless doctors, helpful books, and role models in the plus industry, I began to heal. The transformation was not easy (it was actually quite hellish), but I made a decision to choose freedom. I started listening to my body and respecting it. I eat organic and all natural whole foods, and I love working out and being active. I want to prove to people that you can be healthy at any size. My motto is to just be as healthy as I can be (body, mind, & soul), and wherever I end up, is where I’m supposed to be . It is my passion to show people that once you are true to your authentic self, doors begin to open and you can truly live your life to the fullest.” —Heather Hazzan

Tagged: eating disordersfitblrhealthdietweight lossoodishafit

30th April 2012

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Tagged: healthdietweight lossfitblrfitnessoodishafitprotein

25th April 2012

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A lesson in nutrition (this knowledge is essential for fat loss!)

As expected, my low carb post prompted a couple of messages of people telling me why low-carb diets are unhealthy. In order to lose weight, we need to understand the science of nutrition! So here’s a message I got, and my response that I think everyone should know for their own benefit.

liveloveandworkout: My Health & Nutrition teacher says that at least 50-60% of your daily intake should be carbohydrates (your body’s favorite source of energy), 25% healthy fats and (if you’re working out) 25% protein. If you work out less, it’s supposed to be 30% fat and 20% protein for women. Carbohydrates are actually your body’s favorite source of energy, and we learned that low-carb diets can give you bad breath due to acetone caused by ketosis. AKA, bad breath and in the worst case, you can start smelling like acetone. (Nail polish remover, anyone?) So I don’t recommend that, just cut back on fats.

Me: Your health and nutrition teacher is giving you outdated information, (left over from a 1984 study that has been proven wrong) which is really disappointing because teachers should keep up with their fields

  1. Carbs are your body’s “favorite” energy source because they are most easily broken down (into glucose) and accessed by your body. However, when you are trying to lose fat, you don’t want your body to get all of its energy form glucose in your blood stream, you want your body to get its energy by burning its fat stores!
  2. When you eat carbohydrates, you body produces insulin, which increases activity of lipoprotein lipase (LPL). LPL is responsible for pulling fatty acids into your fat cells. When your insulin levels drop again, your body using that fat for fuel, but if you are constantly eating carbs, your insulin levels stay high.
  3. The way I eat will not at all send me into ketosis. The maximum amount of carbs you can eat a day and still experience ketosis is approximately 100, but in order to undergo the extreme symptoms you describe, you would have to cut back to 30 carbs/day. I restrict myself to about 60 grams just from starches and grains, but I get another 100 grams from legumes, vegetables, fruits (fructose), and other sugars. Ketosis is not dangerous, however, for someone that needs to lose body fat.
  4. After extensive research, I have found that in order to put on muscle, exercising women should eat one gram of protein for every gram of their bodyweight. For me, that’s 135g, or 540 calories from protein. I eat 1500 calories most days, so about 35% of my calories come from protein. Another 40% comes from carbs, and the last 25% comes from fat. This is a perfectly healthy ratio for someone trying to put on muscle.

 

Tagged: carbsdietexercisefitblrfitnessmusclenutritionoodishafitproteinscienceweight losshealthhealthy food

24th April 2012

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cutting back on carbs

After reading a lot of promising research on the success of low-carb diets, I decided to give it a try. Nothing extreme like the atkins diet, but I am trying to eat no more than two servings (approximately 30g carbs) daily of grains or starches, and limit any sugary foods to two servings/week. I’m not limiting my fruit intake because that would make me a miserable person. So far so good. Cravings between meals have gone down a lot, especially for sweet things, and my energy levels haven’t noticeably dropped. 

One easy way to cut carbs from your meals without feeling unsatisfied is to replace them with legumes (beans, nuts and seeds). I’d personally rather eat chickpeas or pistachios instead of rice or pasta anyway, and this strategy also ups healthy fat and protein intake. 

This is an example of one type of meal I would make using legumes: instead of my usual stir fry, I made a broccoli, garbanzo bean, and edemame salad topped with seared tuna and a sesame-lime-wasabi dressing. 355 calories, 48 grams of protein. 

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23rd April 2012

Post reblogged from The Spartan Warrior with 135 notes

Protein Cinnamon Rolls

thespartanwarrior:

Ingredients

Cinnamon Roll:

  • 25g vanilla protein powder
  • 10g coconut flour
  • 25g unsweet apple sauce
  • 4 egg whites
  • 1/2 tsp cinnamon
  • 1/4 tsp baking powder

Frosting:

  • 3 oz 0% greek yogurt
  • 1 packet sweetener
  • 1/2 tsp vanilla extract
  • 1-2 oz unsweetened vanilla almond milk (or water)
  • sprinkle cinnamon

Combine ingredients for cinnamon roll.

Create an 8″ by 2″ rectangle with raised sides out of tin foil on a baking sheet and spray it with nonstick cooking spray. Pour cinnamon roll mix into the rectangle and bake at 350* for 10 minutes.

Combine frosting ingredients.

When cinnamon roll is done, transfer it onto a plate and discard the foil. Spread the frosting on the cinnamon roll, roll up and serve. Top with crushed walnuts, slivered almonds, cacao nibs, or berries, if desired.

Nutritional Profile

  • Calories: 270
  • Fat: 2g
  • Carbs: 16g
  • Fiber: 4g
  • Protein: 44g

Tagged: fitblrfitnesshealthhealthy recipehelathy fooddietweight lossproteindessertcinnamon rollsoodishafit

20th April 2012

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Spaghetti Squash

(This is one of my first posts, I figured I would reblog it to share one of my favorites with all of my new followers). I have just discovered spaghetti squash, and this is seriously exciting business! The 1/2 cup serving of angel hair is just never enough to satiate me, and at 200 calories each, one serving is all I can afford. The solution? Cut your 1/2 c angel hair with 1/2 c spaghetti squash! It really doesn’t detract from the flavor, and gives it a better texture. Try this Oodisha recipe:

1/2 spaghetti squash (split lengthwise)

1 serving angel hair pasta 

4 oz chicken breast

1 tomato, diced

1/2 onion, diced

1 clove garlic, finely chopped 

your favorite spices (I used cayenne pepper, lemon pepper, and basil)

2 t olive oil

Preheat oven to 350 degrees. Put your spaghetti squash open side down in a baking pan with some shallow water. Bake for about 40 minutes. MEANWHILE…

cube your chicken and sauté it with 1 t olive oil, garlic, onion and chosen spices on medium/high heat. Add the tomato when the chicken is almost done.

Prepare your pasta when the squash has about 10 minutes left. When your sqaush is done, remove the “strands” with a fork until you have 1/2 c, and then mix them in with the angel hair. Add 1 t olive oil and whatever other spices you want (garlic salt works really well). Serve your chicken sauté over the pasta. 

This recipe is super filling, gets in two servings of veggies, has about 33 grams of protein, and only has about 400 calories! (you can leave out the olive oil and replace with cooking spray and 1 t yogurt butter to save 60 calories). So oodisha!

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11th April 2012

Photoset with 47 notes

With a serious case of the munchies and a binge lurking, I decided to write down some reasons not to binge, drink some pomegranate green tea, and do something fun and constructive, so…this post =)

Oodisha Chicken Parm: 

1. Cut 8oz of chicken into strips, press them with palms so they’re flatter, dip in mixture of 1 egg and a 2 T milk, and coat in a mixture of 1/2 C panko bread crumbs and your favorite spices (I used lemon pepper, basil, parsley and oregano). Place them in the center of a baking pan. Dice 2 tomatoes and 2 cloves garlic and put them around the chicken. I threw some asparagus in as well. Sprinkle with 1 T olive oil, 2 T balsalmic vinegar, and a pinch of sea salt. Bake on 350 for 15 minutes.

2. Take it out, pour on 1 C tomato sauce, 1/4 C mozzarella cheese and 1/4 C parmesan cheese.

3. Do something productive while it bakes for another 15 minutes.

4. Drain extra liquid from corner of pan. I swear it’s freaking delicious!

Makes 2 servings. 360 calories, 34 grams of protein 

Tagged: cookinghealthy recipeshealthy foodhealthfitblrfitnessweight lossdietchicken parmitalian foodoodishafit