Connect the Dots Ginger | Becky Allen

Wednesday, August 9, 2017

Healthy Flourless Vegan Fudge Brownies

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Who doesn't love desserts??? I do. Oh you know I do! But...what if you could have a healthier option to the desserts that you love? Check out the full recipe for this GENIUS Flourless Fudge Brownie recipe by The Big Man's World HERE!


Want more daily motivation and inspiration? Click here get free advice, support and encouragement + a free copy of my Clean Eating guide to help you get started on your health and fitness journey! Don't forget to follow me on INSTAGRAM and FACEBOOK!

Tuesday, August 8, 2017

Summer House Project: Board and Batten Wainscoting Project

This summer was a busy one, and it isn't even over yet. It started in May, with a couple of painting projects (the half bath and the toilet room in our bath that I never did 2 years ago) Then I decided I was ready to take on the biggie project. To finally make our house unique and not be a cookie cutter. Most of the houses on my street are this same model as ours and honestly, when we do have to move because as some point we probably will have to for Matt's job. I want my house to stand out from the rest. AND I want to enjoy it too! No more of this... What if we have to move soon, delaying project after project. So...Project No More Cookie Cutter, Commenced. 

June 21 installation began on our extra tall Board and Batten Wainscoting. The before isn't that bad. It's a nice open foyer and entry way.
Before
Our amazing woodwork contractor was a genius about how he built these. It was unlike anything I saw on any tutorial. He built each section AT HOME, then brought it here and installed it in one giant piece. That way the installation was actually secured into studs. Also, no glue or individual nailing of each board into the wall. And it is solid as a rock! So if, for whatever reason, the next people don't like the trim work, it can easily be removed without massive damage to the drywall behind.



Next came the painting of the boards in the foyer. It was a paint to paint and I thought at first that it was actually coming out blue because the white was so white, it played tricks on my eyes. And to mimic that it was all wood and not just wood trim and drywall, I dry brushed over the top with a paint brush to give it the same look as the wood pieces.

The same weekend that I painted the white trim work, I also decided to paint the boy's bathrooms. With Collin potty training soon, I figured it was time to get some scrubbable paint behind the toilet since it will be more than one "hose" aiming...and probably missing. I used leftover paint I had from other projects and didn't have to buy any new paint to complete this. The color is Benjamin Moore's Buxton Blue.
I  also got the prints on Etsy from 7 Wonders Design. Aren't they so cute!?! She was amazing to work with by the way. I ordered the more subdued colors at first and noticed I picked the wrong ones. Sent her a message and she changed up the order for me! Highly recommend her and she has AMAZING stuff for all over the house! Frames are from Target.
Next was phase 2. The stairwell. I already had chair rail in the stairwell, and thought it would be a nice touch to extend the board and batten up the stairs. Little did I know it would be a bit of a pain in the butt. Figuring out how to do the angle and get it to line up with the top landing and bottom landing. Yeah, gotta love geometry and such! Since we have a U shaped stairwell it was a little difficult but got it figured out. Our contractor did the same thing. He built the pieces at home and installed them when he got here. Yeah, he is that good!


You can see the lighting difference between the entry way and the family room at the back. Our old lights cast more of a yellow tone, the new lights don't! 
Phase 3...PAINTING! Since our contractor was already here, I asked if he could paint the hard to reach areas for me. So he painted the upstairs stairwell, and the downstairs stairwell, and also above my cabinets in the kitchen (I will be finishing that and the adjacent family room sometime next month) then I painted the rest. The upstairs hallway, the entryway, foyer and garage entry area. It was a multi-day project but I got it done. I used Benjamin Moore's Revere Pewter for the color. It is a "greige" grey/beige. In some ways it looks beige and in others it looks grey. I love it! Very cool color.



 I still need to decorate, debating on using the rug still or not. I will probably get a small bench to put in the area for my students to leave their shoes at when they are here for lessons (no more standing and balancing to get shoes on), and thought about putting little 3M hooks on the wall for a drop zone after school. I need to pick up more frames, because I have plenty of family pictures to put up on that rail. Love my new display area! The quilt that was hanging there before is still my favorite and will still be displayed but down in the basement adding more color down there in the kids area!
Check out this before and after of the painting and board and batten. Plus I got new lighting in our house. Splurged for the GE HD REVIVE LED lights on the main level and upstairs hallway. (and half bath and boys bathroom) Gives a truer color and I think it will help better with my videos. What do you think?
Want more daily motivation and inspiration? Click here get free advice, support and encouragement + a free copy of my Clean Eating guide to help you get started on your health and fitness journey! Don't forget to follow me on INSTAGRAM and FACEBOOK!

Monday, August 7, 2017

Know Your Body Type To Help You Lose Weight


Your diet is the ultimate factor in whether or not you:
  • gain fat
  • lose fat
  • gain definition
  • lose definition
  • lose muscle mass
  • gain muscle mass
  • stay the same

1. Figure out your goals
Do you want to gain muscle mass or bulk up? Do you want to have more fat loss? Or do you want to just maintain how you are now, or lean out?

2. Figure out your body type
According to BodyBuilding.com,  "Each body type or combination of body types will have a different reaction to various macronutrient ratios."

Ectomorph

An ectomorph is best described as slender. Characteristically, they have delicate bone structure, small shoulders and chest, and a fast metabolism. Ectomorphs are the classic "hardgainers." They find it hard to gain weight and put on mass.
On the plus side, it's easy for them to get lean. They tend to require a greater percentage of carbohydrates to prevent muscle catabolism, as well as a higher calorie intake overall.

Mesomorph

A mesomorph is someone who trends toward being muscular. They're often strong, athletic hard-body types with well-defined muscles, broad shoulders, and dense bone structure. Mesomorphs generally have little trouble gaining muscle or losing fat, though they will put on fat more readily than ectomorphs.
They can handle a moderate level of carbs due to their ample capacity to store muscle glycogen. Weight gain will happen, however, if carbs and calories are overly high. No body type is immune to a bad diet!

Endomorph

The endomorph is best described as soft. They typically have a round or pear-shaped body, shorter limbs, a stocky build, and a slower metabolism.
Endomorphs can put on a lot of muscle, but they also tend to carry more adipose tissue and thus have a greater propensity to store fat. Because excess carbohydrates in the endomorph's diet end up as fat, a high carbohydrate intake will make it difficult for them to get lean or lose weight.
3. Eating Ratio
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IIFYM (If It Fits Your Macros) and Flexible Dieting is a different way to count what you are eating and how much to eat. "Notice that fat never goes below 15 percent of total calories on any of the charts. Since hormones are constructed from cholesterol and other fat molecules, getting any less than that can actually suppress normal hormone levels. This also has a negative effect on the bodily functions driven by those hormones, including growth and development, metabolism, reproduction, and mood. Low fat intake can also impair absorption of the fat-soluble vitamins A, D, E, and K. Even worse, not getting enough essential fatty acids can increase your risk of colon cancer, breast cancer, and prostate cancer." You will need a food scale ( I personally have the Ozri Pronto Digital Kitchen and Food scale in redto track your intake to make sure you are getting the right amounts and MyFitnessPal also can track them for you as well! 

You can also use a macronutrient calculator to help you know which ratio you fall in to help you reach your fitness goals. Or check out Fitness Crest. They explain how you can count your macros yourself based on your exercise level and goals.
Notice how some of the proteins and fats cross colors. That is because you have Carb sources, carbs and protein sources, protein sources, protein and fat sources and fat sources so the foods that over lap will have to be calculated between the two. MyFitnessPal does it all for you! 
Fats to eat divided in their type of fat: 
Monounsaturated Fats: 
  • avocados 
  • egg yolks 
  • olives
  • nuts
  • peanut butter
  • canola oil
  • olive oil
  • high-oleic sunflower oil
Medium-chain triglycerides-
  • coconut oil

Omega-3 fatty acids-
  • salmon, and other fish
  • grass-fed beef
  • chia seeds
  • ground flax seeds
  • soybeans
  • tofu
  • edamame
  • beans
  • wild rice
  • walnuts
Want more daily motivation and inspiration? Click here get free advice, support and encouragement + a free copy of my Clean Eating guide to help you get started on your health and fitness journey! Don't forget to follow me on INSTAGRAM and FACEBOOK!

Thursday, August 3, 2017

Bell Pepper Nachos

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Are you trying to cut carbs? Or love Nachos, but need a "healthier version" to serve at your next get together? Check out these Bell Pepper Nachos to enjoy! Straight from the new Shift Shop Recipe Book! Ready to join my Shift Shop Exclusive test group and get this recipe and more? CLICK HERE to order and I will personally get in contact with you to get you added to the group!




Want more daily motivation and inspiration? Click here get free advice, support and encouragement + a free copy of my Clean Eating guide to help you get started on your health and fitness journey! Don't forget to follow me on INSTAGRAM and FACEBOOK!

Monday, July 31, 2017

Exercising With Your Kids

As hard as exercising with your kids can be, it can also be one of the most beneficial things you can do for them. Not only are you teaching them that exercising is fun, or can be fun, especially if you make it a game, that it is good for your body and you are teaching them the importance of doing things that are hard and not stopping.

Who thinks exercise is easy??? If it is, then it's time to bump up what you are doing. Exercise is meant to challenge your body and mind. Think about it. How accomplished do you feel after a workout that you struggled with. One that you wanted to quit, but you didn't. You are teaching your kids that no matter how hard things get you keep going. That is what counts. That is what matters.


Remember, that you are setting the example for the future generation. With so many electronics that kids have access too they are so much less active than 2 decades ago. 1 in 3 kids is obese. There are so many ways to become more active with your kids. There is a whole channel on Beachbody On Demand with workouts for kids. And there is a brand new program to be released this year with a focus for kids as well. Want more info about the new workout program to be released later this year? Send me an email or message on Facebook and let's chat! 

Want more daily motivation and inspiration? Click here get free advice, support and encouragement + a free copy of my Clean Eating guide to help you get started on your health and fitness journey! Don't forget to follow me on INSTAGRAM and FACEBOOK!
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