Sore Muscles???

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So if your new to workouts, or even very experienced in the fitness world, sore muscles is just something your not going to be able to avoid. And if you have avoided it… please tell me your secret lol. . . . either that, or you’re doing something wrong.

 

To prevent:

  • Take a non-steroidal anti-inflammatory drug before your workout. (AKA Aspirin or Ibuprofen)
  • Stretch and warm up before your workouts.
  • Drink a shit ton of water – all day, everyday!
  • Get a good nights sleep
  • Make sure your diet is in check

 

To sooth:

  • Epsom Salt bath
  • Icy Hot
  • More exercise, when the muscle tissue is warn its less sore rather than when its cold.
  • Good nutrition
  • Ice your muscles
  • Hot/cold shower
  • Get a massage
  • WATER WATER WATER

 

 

 

Quick Grab & Go Snacks!!!

So I don’t know about you, but Im pretty busy myself so some quick grab and go snacks are always great to have stashed all sorts of places! (work, car, gym bag, …everywhere! ) Here are some of my favorites.

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  • Health Warrior Chia Bar- All kinds of flavors, some fav’s include (Acai Berry, Banana Nut, Apple Cinnamon, Chocolate Peanut Butter)
  • Two Moms in the Raw- They make all kinds of things but the main things you’ll find is granola and bars. Favs include ( Blueberry Granola, Gojiberry Nut Bar, Tomato Basil Sea crackers)
  • Kale Crunch-  I like the Southwest Ranch
  • Nut Thins Crackers- Tons of flavors, I like sea salt kind.
  • I Heart Keenwah Clusters- YUMMM Clusters!! Cranberry Cashew is good!!
  • Raw revolution Bars
  • Quest Bars

two moms  kale krunch

  • Hand full of Pistachios or Almonds
  • Purely Elisabeth Granola Minis
  • Veggie Chips
  • The obvious fruits and veggies …. duh
  • Goodness Knows
  • Go Raw Real Live Food Bars
  • Nude Food
  • Fruit strips

go rawnudefood

HAPPY SNACKING!

“Healthy” Fajitas

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So I love me some Mexican food but when you drench everything in gobs of cheese and green chili, things can get a bit  unhealthy. Here is my “healthy version of fajitas!” …. man I love fajitas

You’ll Need:

  • Steak or chicken, cut into strips.
  • Green, yellow, red bell peppers
  • extra virgin olive oil
  • 1/2 onion
  • Big Romaine lettuce leafs
  • Guacamole ( or make your own with about 1 avocado)
  • Salsa (the hotter the better!! YUM)
  • Low fat cheese (optional)
  • Fajita seasoning

How to:

  1. Heat skillet on medium and put a tablespoon of olive oil in skillet
  2. Cut up peppers and onion into strips. Put into skillet and sauté’. Once they are getting soft add meat strips.
  3. Sprinkle fajita seasoning in mixture.
  4. Place 3 romaine leafs on plate (these are your “taco shells” and spread guacamole in bottom of “shell”
  5. Once mixture is cooked, place an even amount of meat and peppers into each “shell”
  6. Top with salsa and cheese. Serve!
  7. Enjoy!

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Keep a Food Journal! – How to

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So knowing what you eat  and how you eat is a good way to assess what goes in, how it makes you feel and ways to look and see what you can or need to change. Often, people munch and snack and think nothing of it but even a granola bar can add up your calorie count for the day from anywhere from 100- 300 calories. . .

When you start a food journal, try not to nit pick everything you eat. (AKA don’t act like your on a diet, and don’t feel guilty if you ate 5 Oreos… or even 12! Just write it down) ….   Write down everything that goes in your mouth down to the drinks you drink and the gym you chew. There is no point in keeping a journal if you don’t truly assess you eating habits and patterns if you don’t write down the truth and your not honest with yourself. So, I think a week is accurate enough, but if you want do it for a couple weeks, make it a week where there is a party or a get together where you know you’ll indulge a little just to see how you act around food.  Look at what you gravitate to. And ask yourself questions similar to this when the week is over and your looking over your journal..

  • What’s your vice- Are you a carb lover, sugar, salt or all 3?
  • Do you tend to mainly eat sweet foods at night, during the day, in the morning?
  • Do you snack while doing other activities? what are the activities your doing?
  • On a tough day at work, do you eat more?
  • What do you choose to eat when your stressed?
  • Do you eat the same foods your children eat or what are you feeding them? (Mac N’ Cheese, fast food, gummy snacks?)
  • Are you scrambled for time when your eating? (trying to squeeze in meals)
  • Are you skipping meals because your too busy?
  • Do you make your lunches for work or do you go out?
  • How often per week/month do you dine out? Breakfast, lunch, and dinner…
  • Do you tend to eat a lot of the same stuff?
  • What are you drinking?
  • How much are you drinking?
  • How much water are you drinking?

Also, some good tips on when your logging ..

  • Once you eat it, drink it, or chew it…. write it down, I’ve carried a food journal for years… I like the little ones because they can fit easily in the smallest purse and barely take up any room.
  • Note the times your eating at.. (2am? 8 am? 11 pm? ) is there a pattern?
  • No one is seeing your journal but you, so be honest…
  • How did you feel when you eat __ food? (happy, nervous, bored, starving etc. )
  • Where you doing anything while you were eating? (tv, driving, watching kids )
  • How big were your proportions… (if your not sure of sizes in ( oz. , liters, etc.) use things as visuals, like the size of a baseball, or the size of the palm of your hand, as big as a quarter piece…)
  • At the end of the day, write down any emotional things that may have happened. ( was it a tough day at work? Did you have the day off? Were you full of energy or tiered all day? )

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So the switch! …

Once you start embarking on a healthier lifestyle, (i.e. eating healthier or noticing your eating a lot of sweets, so your making a point to not eat as much) notice how your logging is changing. Make sure your getting all your nutrients too. Are you eating a lot of protein and no veggies? or are you eating a lot of fruit and not as much protein? Notice different changes, how they make you feel and how your body reacts to certain foods… (this is how I found out I had a dairy allergy, Every time I would eat something with dairy in it, almost always an hour later, my stomach would hurt, my skin would break out the next day too… )

As you start eating healthier… A. you wont crave those Oreos       & B. You wont want to write it down, to therefore you will be less likely to eat it… I love looking at my journal and see nothing but healthy good choices in it. Every once in a while I will have a food that’s in my journal and when I’m going over it, I think ” ahhh why did I eat that!? ” it happens, but the thing is not to dwell or feel guilty .. but rather to notice what your eating and how you can change it! =)

P.s. there are tons of different logs and graphs and outlines on Google if you need somewhere to start ! Happy logging!!!

Saving more money at Grocery Store!

  1. Make a grocery list and stick to it! Even if something is calling your name… even if its on a good deal. Even though those chips you love are on sale … You don’t need them and they are NOT on your list! Don’t get them. sticking to your list can help with your diet and sticking to it and it can also help you save money!
  2. Plan your list around your meals for that week.. If you plan out your meals and what your planning to make for the whole week, you wont be tempted to buy the extra stuff…. planning is key if you haven’t noticed. I have this awesome app on my phone, it works as a grocery list planner and a meal planner so I know and can stay on track .. . I’m sure there are plenty of free ones online too if you Google search them too. . . =) The app I use is called Food on the table and its a little yellow icon.
  3. Look at your adds! I love Sprouts farmers market for produce, second choice Kings…. but things like cereal can be cheaper at Wal-Mart or Kings apposed to Sprouts.. So when you get to shopping, take a look at the prices and note where things tend to be cheaper for certain stuff… (with my app it shows me deals that are going on it local stores around me)
  4. Generic stuff is usually cheaper than the brand name stuff… most of its the same try it out.
  5. Use cash instead of your card, I know when I use my card I pay less attention to what I’m spending. Where as if I bring 80 bucks with me only to the store Ill make sure I only spend that much. Or also (I know King Soopers has it.. not sure out some of the other ones) They have a credit card for their store, the more you use it, the more point  and so on and so forth then you get free foods and coupons on things you buy regularly.
  6. Sure the pre-packaged items are cute and already in the smaller proportions sizes you should be eating… but chances are they are more expensive than if you were to buy the non pre-packaged stuff. So instead buy the whole package ad the small “snack size” plastic baggies and make your own “snacks”. The serving size is on the back of the bag- if it says 17 pretzels, put 17 pretzels in each bag.
  7. Some grocery stores will give you credit towards the store if you re-use your plastic bags or bring re-useable bags with you to the store.
  8. Cuopons.com or clip coupons… every dollar counts. Also a lot of stores lets you “load” coupons onto your frequent shopper card online so when you get to the store they automatically come out when you pay.
  9. Watch your sales…. stores are really good at advertising things to make them “look” like they are on sale when usually they aren’t really that great of a deal (example: Gatorade, 10 for $10… well besides that , if there isn’t a deal, they usually are $1 anyways… so really 10 for $10 isn’t a deal at all. )
  10. Don’t shop hungry, and try to shop without your kids, then they wont be begging for things that 1. you don’t need and aren’t on your list (because you made a list.. right?!) and 2. it just goes a lot faster haha.

Whats going on currently?

Assess your lifestyle now. How are things going on with your life? Also think about the people around you….

nutrition

Look at the food:

  • Are you eating healthy?
  • Can you eat healthier?
  • Is money for food an issue or worry?
  • Have you tried eating healthy and just didn’t like it? What didn’t you like?
  • Do you feel better or worse when you eat healthy?
  • What does your average meals look like?
  • Do you like to cook or prepare meals?
  • Do you know how much you eat or how much you don’t eat?
  • Is snacking an issue for you?
  • Do you feel like you don’t know what’s healthy and what isn’t?

physical

Look at the physical exercise:

  • Do you workout? If so how often?
  • Do you get into ruts where you workout for 3 days straight and then quit?
  • Do you not know what to do when you step into the gym?
  • Do you like any other sports  or activities? (i.e. running, hiking, walking)
  • Do you feel self-conscious when you walk into the gym?
  • Does exercise hurt?
  • Would it be easier if you had a workout buddy?

emotion

Look at the Emotional/Mental side:

  • Do you think negatively about your body and/or life?
  • Are you depressed? If so why? (work, school, friends, family, weight, love life, social life)
  • Do you eat /not eat when stressed, busy, bored, upset, sad ?
  • Do you crave certain foods? (salt, sweet)
  • Did something happen recently or in the past to cause trauma?  Have you looked for help if so?
  • Are you ready to loose weight? If not why? If yes, why? Create pros and cons.
  • Are you afraid of failure?
  • Do you think its going to be difficult?
  • Are you scared of change and are you intimidated by it?

** IF an injury is present, seek medical help from your primary physician and if there are emotional issues, might want to talk to someone about that too. I know its scary at first, but its worth it not only for your healthy but for your well-being. **

Garlic Chicken Pasta w/ Spinach, tomatoes and chives!

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SOOO Good! Made this the other night and everyone in the family liked it!!

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You’ll Need:

1 box Whole Wheat or gluten free linguini.

3 large skinless chicken breasts (cut into chunks, or you can buy the already cut up kind)

1 small container of mushrooms

3 cups baby spinach

8 small cherry tomatoes (halved)

1 small can sliced black olives

3 chives (chopped)

For the sauce – You’ll need:

2 tbsp. butter ( I used Earth Balance Brand)

4 Garlic cloves (mined)

4 tbsp. Whole-wheat flour or Gluten free flour.

1 1/2 cups of chicken or vegetable broth ( I used chicken this time) -LOOK for LOW SODIUM!!

1 1/2 cups Almond milk, or low-fat milk will work too.

3 teaspoons Parsley flakes

2/3 cup graded parmesan or mozzarella cheese

Salt and pepper to taste.

HOW TO:

  • In large skillet, season chicken to taste with some chicken seasoning (I like Ms. Dash) and place in skillet. Add about 1/2 cup water and cover. (My mother taught me this trick when cooking chicken so it doesn’t dry out! =) …)

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  • Meanwhile, in another med-large skillet, put in butter and garlic cloves till butter is melted and garlic is starting to break down. Cook for around 1 min. (this will be your sauce pan)
  • Start noodles according to package in large pot. And drain when does cooking. Set aside.

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  • Go back to sauce pan, add flour and cook for 1 min, stirring so all the flour is dissolved evenly.  After, add broth and almond milk, stirring occasionally till sauce thickens and boils. Then add parsley, salt, pepper and cheese into sauce and cook till cheese is melted and sauce is thick. Turn to simmer-low until ready to serve.

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  • Meanwhile, to keep from burning your chicken, you can always add a little more water to pan and let simmer covered. Cook chicken till done (no pink in middle of the chunks) And when chicken is done, place in bowl and set aside to chop up. In same pan (leaving some of the chicken juices), put in a little olive oil, add spinach, tomatoes, chives, mushrooms and olives into the pan and sauté.

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  • Cut cooked chicken on cutting board into bit size pieces and add to veggie mix.

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Once everything is done, pile noodles on place, add as much veggie/chicken mix as desired and top with a little sauce … YUMM!!

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Benefits of garlic

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I’m a huge garlic fan, and you’ll probably notice most (almost all) my recipes have it in them haha. I love adding garlic to just about anything!!! And here are some of the amazing benefits it can bring to you!!

First of all garlic is a bulb plant and is classified in the same grouping as leeks, onions and chives. The reason why people may stay away from garlic, besides its obvious bad breath factor but it actually travels through your body and can basically leak out your pores. But … who cares its delicious! haha. Plus, if you eat it during a camping trip, its known to repel against mosquitos.

  • Helps Clear Acne-  This may sound weird but you can rub a crushed up clove over a small pimple and it can be used as a natural topical treatment.
  • Can help with athletes foot
  • Can help with cold sores
  • Reduced Blood Pressure
  • Reduces risk of certain Cancers.
  • Helps ward off colds and prevent them.
  • Can soothe psoriasis – rub some garlic oil over the irritated areas.
  • Reduce cholesterol
  • Help with allergies- it has an anti-inflammatory property to it.
  • Helps with weight loss.
  • Can help remove a splinter- yep, you read that right.
  • Remedy for respiratory issues.

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I’m sure there are many more awesome thing garlic can do as well but these are some of the main things I personally know of! =) eat it up! yummm

Grilled Peaches with Honey

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***This is a Bethany Frankel Recipe, I did not create this on my own. ***

You’ll Need:

  • 3 peaches, pitted and halved
  • 1 tbsp. olive oil
  • 1 tsp. honey (preferably all natural)

How to:

  1. Preheat grill on high
  2. cut peaches in halves and take out the pits
  3. Brush the cut side of the peaches with olive oil and place on grill with the cut side down.
  4. Grill until golden brown and caramelized. (2-3 min)
  5. Turn peach halves over and grill other side until slightly soft and warm all the way through. (2min)
  6. removes from grill and drizzle with honey!

Looks soooooo yummy! Trying soon!!! I just had to share because I saw it in a magazine and was like OMG! =)

But I did get to thinking you could jazz this up with some light sorbet in the center, maybe come cottage cheese, or Greek yogurt. Also you could put it into a salad!!

How to Stop Overeating!

angel Oh yeah, that little angel and devil that sits on your shoulder when a brownie is staring at you in the face! “Eat it!” says the devil…. “No! your watching your weight!” says the angel… then your having temptations, guilty thought of devouring the entire pan and …well .. it can lead to disaster! So we have gotten really good at labeling foods good or bad… and then guilt usually follows the bad and sometimes joy follows the good but sometimes when we deprive ourselves of a treat all the time and don’t indulge every once in a while it can almost put you on a set back for weight loss too. (No, I’m not saying eat the whole pan of brownies. But sure, have one if you haven’t had sweets in like 2 weeks. But then step away from the brownies afterwards haha) Also we as humans are hardwired to eat for emotional reasons too. Bet ya didn’t know that! It has to do with the love from a mother when she breastfeeds you when your an infant, we associate food with love and comfort. So try to break free of those habits, I know its going to be a challenge at first but its do-able, also we like to talk ourselves out of certain foods too… and we try to justify what were eating. (I still do it from time to time.. not so much anymore, it was more when I was trying to give up dairy products…. damn cheese!) ***Here are some tips on how not to over eat or to take control of your overeating: And believe me we all have heard the excuses …

” Avocados and Almonds are “good fats” so therefor I can eat all I want”………

Wrong! Yes, they are very high in the good fats with their nutrients and awesome benefits. But if you have too many or consume way more than the daily amount you might as well just had the fricken brownie!!! There are 9 calories of every gram of fat and 30% of your daily calories should come from fats ( preferably the good kind) So yes your want your good fats (Monounsaturated and polyunsaturated ) but lets not fill the plate with them k. Usually about 5% per small meal (if you were eating 6 small meals) or 10% per meal if your eating 3 meals.

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“Popcorn is good for you! Eat it all the time”

Nope! Just because it says low fat or low carb doesn’t mean its a free food to just eat all you want. When companies remove fat to make then “low-fat” they often replace that with sugar.. and its usually fake sugar to boot… so just be careful when you start snacking. Its ok to have like a cup full but don’t inhale the entire bag.

Eating for happiness –

I mean, yes eating should make you happy, but the kinds of food that you think are making you happy are most likely only hurting you. don’t get me wrong I can enjoy a treat here and there but most people want desert every night after dinner. Or my trouble is I crave sugar at night like around 9pm… so instead of going after that sorbet like I usually would I eat a spoonful of almond butter, or snack on some fruit, yeah its still kinda high in sugar and probably not the best for right before bed, but it satisfies the craving and isn’t a blizzard from DQ.

“I have PMS and I’m going to kill someone if I don’t get my sugar and salt!!!”
HA! been there! The hormone serotonin regulates your weight and mood and is actually slowed down during this time of the month. Complex carbs and protein will inhibit the production. So snacks like oatmeal, maybe a little chicken, rice or pasta might be your best bet.

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Glued to the tube-  Don’t watch TV, sit on the computer, play on your phone or ipad…. JUST DONT. you wont realize how much your eating (this is still a habit of mine! ) If you do do this, make sure you only have the proper serving size in front of you and not the whole box! When you actually sit down at the table and enjoy your snack or craving, it will hit satisfaction a lot quicker where as if your watching TV or something its almost mindless eating because your not focused on the food your focused on the TV.

Don’t have 2nds-  If it was a good meal, sit and enjoy it. And if it was a good meal, it should have all the nutrients your body needs and is craving so you shouldn’t be even hungry for 2nds. Your meals should consist of protein, veggies and a healthy fat, possibly a starch here and there. I’ve herd of some people just skipping dinner and going straight to desert to “save calories” and … haha I just cant believe people think that’s “saving calories” . . . Yea sure your apple pie is 400 calories (just a estimate) and dinner is around 600.. but which do you think will be more satisfying to your body and health? (not satisfying to your tastes buds, I said health) Start to think about where your calories come from, what you actually putting into your body and be aware of the damages you can cause. No I’m not saying I don’t enjoy pie (actually I’m honestly not that big if a fan hah) but think of your body as a car. You wouldn’t put regular gas into a diesel truck, it wont run right, and it will most likely break down (I think…. idk I’m not a mechanic but I’m sure it wont be good ok!) That’s how your body is, if you give it the right nutrients it needs, you wont have cravings and you wont want to eat all the bad things… actually the more you change your diet to a clean eating kind of diet the less you’ll even want the crap foods. The other day someone put on their Facebook that it was 7/11 free Slurpee day and I got to thinking .. “gosh! when was the last time I had a Slurpee?? That doesn’t even sound good to me!” I honestly think it would be WAY too sweet for me now. . . and it probably would make my body ” run like crap” same as the car analogy. wow sorry kinda went of on a rant with that one…

” I ate healthy all week so I’m going to pig out over the weekend”

What?! Seriously?! You just did so well, your on the right track and now your basically going to counteract all the hard work you put into living a healthier lifestyle… I get going out and having fun, but don’t do it every weekend. Think of how depressed your going to make yourself if you did all that hard work and come time to step on the scale on Monday and your weight goes up all because of your fling with food and partying over the weekend. So with the math involved a pound of fat is 3500 calories so unless you plan ok working you ass off after your “party extravaganza” Id just focus on healthy eating around 98% of the time and indulge in maybe one drink here and there, don’t go all out and have the 3 beers with a palate of nachos and a huge hangover breakfast in the morning, you’ll regret it, trust me I know from experience. party Find supportive people- Negative people suck, that’s all I have to say. Now sometimes its not that their negative either, but maybe just not as well knowledged, or maybe they just don’t care about their health (believe it or not there are those people out there), or maybe they don’t know any better because that’s how they were raised. But I’ve seen it and I’ve heard it. “who orders a salad when they go out to eat” or maybe you want to take some healthy snacks like carrots and hummus on a road trip instead of chips and soda… So people don’t mind, some people look at it as weird. Find those people that will be proud of you for eating a healthy snack or even excited that you’re willing to share. The more healthy choices I make around my friends though, it seems to sometimes wear off on them, and that makes me happy 🙂 So far I’ve introduced things like almond butter to my boyfriend and even gotten his best friend to try some tofu, small changes… but I still love it!

Eat Often, Smaller meals – Having smaller meals more often will not only help you stay satisfied longer and fuller but it will also boost your metabolism! YAY! … Instead of 3 large meals, split it up into 6 smaller meals or even 4 or 5 meals. Find what works for you! Base your meals around every 4 hours. If you also munch on things that are full of fiber you’ll stay fuller longer as well. So pack some dried fruit, unsalted nuts or even a granola bar in your purse, glove compartment in your car, or even your desk at work. break “But I don’t eat breakfast.” Well guess what! You do now! If you want to lose weight you need to! Breakfast is like your boost for the day, would you rather have a boost or feel drained. The whole point of breakfast is to “break” your “fast” .. Break-fast from sleeping. You’ve just went (hopefully) around 8 hours without any food so your breaking your fast from the night … make sure you make the breakfast count. Think smoothie, fruit, oats, protein, ..brain food!!! None of this Denny’s grand slam with greasy bacon and 4 white flour pancakes covered in sugar laden strawberry syrup and enough whipped cream for 3 people…. (for some reason American is used to having dessert for breakfast).. But make sure you eat breakfast and make it count people.