Organizing and It Feels So Good ..

before-and-after

I am currently participating in an amazing  Whole Life Challenge with our gym CPMFITness … It is not a just a nutrition challenge it really focus’s on health and wellness as a whole. There are 7 areas of focus …

Nutirion, Exercise, Sleep, Hydration, Mobility/Flexibility, Reflection, & Lifestyle. The lifestyle task changes from week to week. Our first week was meditation. Each day you had to find 10 minutes in your day to meditate. I was already doing this in my current life and it was actually great because getting into the routine of the challenge was plenty. So this week is Organization and I couldn’t have been more happy to see this! For @ least 10 minutes a day you have to find something in your life to organize, it can be home, business, technology, vehicles, minds etc …

I love to organize (once I start doing it) but it’s the one thing that I don’t prioritize to do. We are neat people but sometimes it feels good to just go through cabinets, closets, desks, etc and purge!

After organizing my pantry and spice cabinet last night, it felt very therapeutic! You fill accomplished, in order, and decluttered. Here are some reasons and strategies to get organized and feel great on the inside and out!

Cleaning Clears the Mind: 

Clutter in your home, car, or garage can have an effect on the brain. Your brain is trying to process too much too fast and clutter can clog your vision. Cleaning and organizing can help reduce stimuli and keep you focused on tasks and goals you would like to accomplish.

Clutter can also cause unwanted and unnecessary stress and anxiety. When clearing your clutter, you can revitalize your mind and reduce stress and gain hidden energy plus its very therapeutic!

Cleaning and DeClutter Creates a Good Workout: 

When undergoing your annual spring cleaning, you also are able to get in a nice all body workout. Lifting heavy things, maneuvering in tight spots, bending down for yard work are all movements for the perfect prescription for a great workout.

You Pay It Forward:

Keep a bag or box to which you can add items you longer want. Instead of allowing drawers and closets to fill up throughout the year with things you don’t need or want, create a place in your home where you can collect these items and then donate them in the spring as part of your regular spring cleaning. Then you can donate to great programs such as “Dress for Success”, Goodwill, Salvation Army etc …

Find a Home for Objects and Have 4 Categories for Possessions. 

Every object must have a home. Store them away so you know exactly where they are when you need them. This will eliminate wasted time and feelings of annoyance when you can’t find what you need, when you need them!
4 Categories:
  • Throw out: First go through and find anything that can be tossed. Include anything worn, broken, chipped, in disrepair, or items you haven’t used in years.
  • Donate: Go on a shopping spree for those that are less fortunate (as talked about in #3)
  • Not ready to part: Place these in a box labeled with the date. If you don’t go back to the box in a year, donate!
  • Find a home: Items you truly love should have a home within your abode. Find a place within your space.

Now you have the tools to clean out the clutter and get clarity for your home and your life!

Fit Chic 

 

Fit Chic Yummy Coconut Chicken …

coconut-chicken

This recipe is so incredibly simple and tasty! You can serve with my yummy fry recipe !

Ingredients:  

2 Chicken Breasts

2 Eggs

1 Cup unsweetened Shredded Coconut

1/2 tsp of pepper

1 clover of garlic

1/2 tsp of cinnamon

Directions:

  1. First cut the chicken breast into strips.
  2. Then beat them down ( I use a potato masher)
  3. Crack the eggs into a bowl and whisk …
  4. In the different bowl, add the shredded coconut.
  5. Dip chicken first into the bowl of egg and then into the bowl of shredded coconut.
  6. Repeat until you have done all the chicken strips then place to the side.
  7. In a pan over medium heat, add the coconut oil.
  8. Once the oil has heated, add the coated chicken.
  9. Cook for 3-5 minutes on each side.
  10. Once golden brown and the chicken is cooked all the way through, remove from the pan.
  11. Enjoy!

5 Ways to Get More Protein Without Eating Meat …

 

breakfastquiche

Some don’t like meat, others don’t for religious purposes, etc …

Either way protein is an essential ingredient for your overall health and wellness.

Here are links to five Protein enriched meals that are delicious, healthy, and give you the protein you need without the animal ….

#1 Paleo Cauliflower Fried Rice:

#2 Quiche

#3 Protein Muffins

#4 Shitake Broccoli Rabe

#5 Summer Smoothies

Now you have some variety to add more protein into your diet without having to eat any kind of meat. You will feel great and your body will thank you for it!

Fit Chic

 

 

Banana Pancakes with Nut Butter Syrup …

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Ingredients: 

2 eggs, whisked

2 bananas, mashed

1/4 cup of coconut flour (or almond flour use 1/3 cup)

1/4 cup of unsweetened apple sauce

1 tsp cinnamon

1 tsp of pumpkin spice

1/2 tsp nutmeg

1 tsp pure vanilla extract

coconut oil for frying

Nut Butter Syrup: 

1 tablespoon of coconut oil

2-3 Tablespoons of Nut butter (I use almond butter)

In a small bowl put oil and nut butter and heat in the microwave for 30 -60 seconds until completely melted (syrup like)

Directions: 

Mash the 2 bananas with a fork in a small bowl.

Whisk 2 eggs in a medium bowl

Add banana mash to eggs

Stir bananas, eggs and apple sauce and mix together.

Next add the coconut flour, cinnamon, nutmeg and vanilla

Combine into a pancake batter

Heat a thin layer of coconut oil in a skillet to medium low. Pour the pancake batter in – keeping the pancakes no wider than your spatula. When one side is lightly brown flip.

Top Pancakes with Nut Butter and unsweetened shredded coconut (if desired).

Enjoy!

Fit Chic … 

The Top 4 Non-Dairy Ways to Keep Your Bones Strong……

non-dairy-calcium

One of the most common concerns I hear for not giving up dairy is that by doing so, you will put the health of your bones at risk, primarily due to insufficient calcium. I was talking with my friend who is newly pregnant, and one of her biggest fears was getting enough calcium without drinking milk. I explained to her that i have not had milk since I was 6 years old and my bones are stronger than ever.

I get my calcium from other resources and it has paid off big time!

Here are four very simple ways to keep your bones healthy and strong without needing any kind of dairy to do so:

1. Eat your greens! A large part of our bones are composed of calcium, making it an essential mineral for maintaining healthy bones. But there’s much more to bone health than just calcium. According to Michael Murray, ND, there are over 24 bone-building vitamins and minerals that work together to protect us from osteoporosis. For example, vitamin K is needed for osteocalcin (a protein found in the bone matrix) to mineralized bone. Magnesium increases calcium uptake and vitamin D helps it to get deposited into our bones. So, while milk is high in calcium it is incredibly low in magnesium and the other co-factors that allow us to utilize the calcium we consume. Green leafy vegetables on the other hand, are full of these vital nutrients ensuring that we get the calcium from our food. In fact, one study in the American Journal of Clinical Nutrition (Heaney RP, Weaver CM.1990; 51:656-657) compared the absorption of calcium from kale with the absorption from milk and found that calcium absorption from kale was 40.9%, compared to only 32.1% from milk. What’s more, just 1 cup of cooked collard greens provides you with more calcium than a cup of cow or goat milk! The following foods are essential for maintaining strong bones: Kale Parsley Sesame seeds Soft shell crab Sardines and anchovies (small fish with edible bones) Bok choy Brocolli Brussels sprouts

2. Get Your Daily Dose of Sunshine Vitamin D is essential for keeping your bones strong. It works to absorb calcium from your digestive tract and escorts it right where it needs to go: your bones. According to health integrationist Layna Burman, if you’re fair-skinned, you need 15-minutes of sun exposure (sans suncreen) between 12pm-2pm every day in order to get your daily requirements. If you’re darker-skinned, you’ll need closer to 30-minutes of sunlight daily. Most of us don’t get enough sun exposure especially during the winter, leaving us with weak vitamin D levels. Concerned about skin damage? Supplement with 2,000-4,000 units of D3. You could also get your vitamin D levels tested with a 25-hydroxy vitamin D test.

3. Incorporate weight training into your current workout regimen –  Just like your muscles become stronger and bigger with regular use, your bones will also become stronger and more dense with exercise. According to the Osteoporosis Foundation, the most effective type of exercise for building and maintaining good bone density is weight-bearing exercises and resistance training. Muscle and bone go hand-in-hand; the more muscle you have on your body, the stronger your bones are!

4. De-Stress When you’re experiencing stress, whether it is good or bad, your adrenals secrete cortisol, your primary stress hormone, to help remedy the situation. While cortisol is a powerful anti-inflammatory agent it can also be catabolic, meaning it breaks down muscle and bone, when it’s elevated around the clock. For example, exercise is a good form of stress that elicits the release of cortisol but when you’re over-trained and don’t give your body time to recover, you wind up doing more harm than good. Chronically high cortisol can also make your blood more acidic, forcing your bones to release calcium, an alkalizing mineral, to buffer the acidity. While I’m on the topic of acid/alkaline balance, I should also mention that certain foods also contribute to an acidic environment. Sodas and carbonated drinks have phosphoric acid which binds to calcium in your digestive tract and stops it from being absorbed. Excess amounts of coffee, alcohol, and sugar can also be acid-forming causing your body to leach out calcium from your bones. High cortisol levels coupled with a highly acidic diet can set you up for some serious bone loss. Be kind to your body by giving it plenty of downtime and feeding it alkalizing foods like fruits and vegetables.

What new tips are you going to use Fit Ones, to keep your bones healthy and strong for many years to come?

Fit Chic

A Quote to Keep Close …

self-worth

This is a great quote to start your weekend off with a positive reflection!

You are who you tell yourself you are!

So be kind to yourself and love the beautiful you that you are!

Happy Friday!

Fit Chic 

Cauliflower Tots …

cauliflower-tots

Tater Tots are every kids fantasy… So what if you could combine the tasty treat into a healthy side the whole family will enjoy.

Ingredients: 

1 tablespoon olive oil, for the baking sheet

1 pound frozen cauliflower florets

½ cup almond flour

¼ cup grated Parmesan cheese (optional)

1 large egg

2 tablespoons chopped fresh parsley

2 cloves of garlic

¼ teaspoon black pepper

Directions:

Preheat the oven to 400°F. Line a baking sheet with parchment paper and brush with olive oil.

Microwave the cauliflower for 6 to 7 minutes and let cool.

Place the cauliflower on a clean dish towel  and roll it up and wring it out to extract as much moisture from the cauliflower as you can.

Transfer the cauliflower to a large bowl and break apart the florets with your hands. Add the almond flour, cheese, egg, parsley, garlic powder, and pepper. Using your hands, mix until the mixture holds together.

Using a tablespoon measure, scoop the cauliflower onto the prepared baking sheet. Use your hands to roll each scoop into an oval-shaped tot.

Bake for 15 minutes, remove from the oven, turn the tots over, and bake for another 15 minutes to crisp the other side.

Fit Chic 

Fit Chic’s Yoga Poses for Runners …

yoga-running

Many of my clients are participating in some sort of race (i.e 5k, 10k, 1/2 marathon, spartan etc ..)

Mobility and stretching is the key to keeping you feeling great doing what you love …

What if you could run more efficiently, be pain free, and actual feel better in your sport?

Wouldn’t you want to take 5 minutes a day to add to your routine?

Here are my top 5 favorite poses to keep you feeling great while you run!

#1 Down Dog – 

Runners experience shin splints, knee pain, foot problems, and tight IT bands. Down Dog helps lengthen and stretch your hamstrings, shoulders, and hips. Also it opens up the mid and low back which tend to get tight especially on longer runs. Lift your hip bones straight toward the ceiling and push your heels into the ground for the best overall stretch.

#2. Pigeon
This popular yoga move helps maintain flexibility in your glutes by stretching the extensors and external rotators of the hip, say Baptiste. And loose hips are happy hips—they help take stress off the knees and lower back, making everyday movements effortless.

Do it:

  1. Begin in high plank (pushup position). Drive your right knee to your elbows  and swing your right ankle toward your left wrist. Set the outside of your right foot down behind your left wrist and rest your right shin and knee on the floor. The closer you can get your ankle to your wrist, the deeper your stretch will be.
  2. Keep both hips parallel to the ground to help maintain a neutral spine position. Using your hands for balance, sink your pelvis down and lift your chest to enhance the stretch. Hold for 3 to 5 seconds and repeat on the opposite leg. Perform 5 to 10 reps on each side.

#3 Runner’s Lunge – Has many benefits (hence the name) to offer before and after running.

  • Increases strength of hamstrings, quads and legs.
  • Stretches hips and glutes.
  • Provides instant energy and relaxation.
  • Calms the mind by relieving from tension, anxiety and depression.

For new runners this is beneficial in improving the strength of the legs and their muscles. Runner’s Lunge helps increase speed and endurance when you open your hips up more and more. You may deepen the pose by staying at every point more than the suggested duration. Also make sure that the transition from one movement to the other should is deliberate and with repetition, exudes grace and ease.

runners-lunge

 

#4 Triangle Pose will stretch the hips, groins, hamstrings, the muscles surrounding the knee, calves, ankle joints, shoulders, chest, and spine. It also strengthens the abdominal muscles, obliques, back, legs, knees, and ankles. This pose includes a light spine strengthening twist. This pose is great for runners because it helps to open the groins and hamstrings and improves balance by strengthening and stretching the ankles allowing for more efficient smooth running technique.
#5 Standing Forward Fold – This pose is a great opener for the calves, hips and hamstrings and helps to strengthen the quadriceps and knees. It’s important for runners to have loose and flexible hamstrings. Tight hamstrings are likely the culprit of back pain and tension which can then transfer to problems with the knees and hips even running down to the knee and shin.

Happy Running …

Fit Chic 

 

 

Fit Chic Chimichurri Skirt Steak ..

skirt-steak
This is a great recipe that goes well with steak, chicken, or steamed veggies … I chose steak as I feel it brings out the best flavor with the chimichurri sauce. This is a very simple recipe with a lot of flavor. If you have left over sauce, you can jar it and use if for future recipes.
Ingredients
Steak
4 skirt steaks about 6 ounces each
2 Tablespoons of grass-fed butter
salt and pepper
Chimichurri Sauce
1 c Cilantro, packed
1 c Parsley, packed
3 cloves Garlic
1 lime, juiced
3 tbsp Red Wine Vinegar
½ tsp Red Pepper Flakes
2 tsp Salt
¾ c Olive Oil
Directions: 
Steak:
In a large skillet place butter and allow to melt. Then add the steak and cook over high heat. Add the steaks side by side and cook about 3 to 4 minutes or until thoroughly browned on one side. Turn and continue cooking until lightly browned, about 3 minutes for medium rare.
 Sauce:
Combine all the ingredients in a food processor. Pulse for about 10-15 seconds until just combined. you do not want to over pulse and turn this into a smooth sauce. Transfer to a container and set aside.
Top Chimichurri sauce on the steak and serve with Cilantro Sweet Potato Fries ….
Enjoy!
Fit Chic