How to Stay “Fit” For the Holidays …

stay-healhty

http://www.kdlt.com/news/local-news/how-gain-zero-pounds-this-holiday-season/42614268

My husband Chris and I  teamed up with KDLT to bring you some helpful tips and tricks to be the healthiest and happiest you can be this holiday season. Now you won’t have to start the year off with “weigthloss” as your New Year’s Goal! The best way to stay on track is keep yourself on a plan, maybe not make it about you, and hit goals that you know you can hit!

The average person gains about albs during the holiday season, and to make matters worse they don’t typically lose that weight in the New Year!

So grab a workout Buddy to be active with each day, gain “Zero Pounds“, and Workout for a “Cause” to make 2017 your most successful year yet!

Happy Friday!

Fit Chic 

Fit Chic Chocolate Mound Protein Bites ….

protien-balls

It is a dear friends birthday today and her favorite combo is chocolate and coconut.

So in honor of her I created  “Mounds” protein bites.

It is delicious easy and gives you some good protein to fuel the body all in the process!

Ingredients: 

2 scoops of chocolate whey protein powder

3 tablespoons of nut butter ( I used 1 Tbsp of almond, 1 Tbsp of sun butter, 1 Tbsp of cashew)

1 ripe banana mashed

3 Tbsp of unsweetened shredded coconut (divided)

1 1/2 Tbsp of unsweetened cocoa powder

1 Tbsp of raw honey

1 Tbsp of dark cacao chocolate chips

1 tsp of coconut creamer or milk

1 Tbsp of coconut flour

Directions: 

In a large mixing bowl combine protein powder, cocoa powder, nut butter, coconut flour, creamer, and honey, mix well.

Next, add mashed banana and with a hand mixer beat until completely mixed.

Then add 1 Tbsp of coconut and chocolate chips and mix with a large mixing spoon.

Roll into 1 to 2′ balls and top with remaining coconut.

Place in the refrigerator for 30 minutes to an hour to let settle (for faster results place in the freezer).

Serve and Enjoy!

Fit Chic 

Life Enhancing Reasons to Eat Good Nutritious Foods ..

omega-3

Life Enhancing Reasons to Eat

Fish has a reputation for being low calorie, high protein “brain food,” thanks to the long strands of polyunsaturated essential omega-3 fatty acids (popularly referred to as “omega-3s”) found in fish oil.

The human body can’t naturally produce omega-3, but yet they’re needed for a healthy body, inside and out. Although the link between omega-3 and heart health has long been known, several new studies present even more evidence that fish high in fatty acids is essential for total-body wellness.

The good news is if you’re not a fish fan, most new research indicates that eating fish only once or twice a week can be enough to reap the benefits. Meanwhile, the National Institute of Health recommends that people consume at least 2 percent of their total daily calories as omega-3 fatty acids, which equals about 4 grams per day. One four-ounce piece of salmon (one of the highest natural sources of omega-3s) contains about 1.5 grams of the fatty acid. Other fish, such as tuna, sardines, and halibut, also contains high levels. If you don’t eat animal products or have trouble fitting fish into your diet, you can get your daily recommended amount of fatty acids through omega-3 DHA/fish oil supplements.

Although new data from Consumer Reports suggests that more Americans are buying omega-3 supplements than ever before, the doctor-recommended way to consume the health benefits of fish is still by eating the real thing. If the heart-health-boosting, waist-slimming properties weren’t reasons enough to eat more fish, here are seven more ways adding a dose of fish to your diet can improve your health.

Prevent Heart Disease: A Danish study of 49,000 women that was published Monday in Hypertension: Journal of the American Heart Association found that women who ate little to no fish had 50 percent more heart problems than those who ate fish at least once per week.Additionally, researchers found that women who rarely ate fish had a three-fold higher disease risk than those who ate it often. Other research has found that eating fish high in omega-3s can slash blood fat levels, which can contribute to a lower heart-disease risk.

Reduce Alzheimer’s Risk: Eating fish as little as once a week can help preserve gray-matter neurons — the part of the brain linked to memory and cognition — according to a new study presented last month at the Radiological Society of North America’s annual meeting. Researchers found that people who eat baked or broiled — but not fried — fish had larger brains and larger cells in the areas of the brain responsible for memory and learning. Scientists believe the larger brain volume can help lower the risk of cognitive decline and Alzheimer’s disease.

Improve Skin and Hair: One of the biggest drawbacks to a low-fat diet is you often deprive your skin and hair of the healthy fat it needs, leaving it dull and dry. The omega-3s in fish are exactly the type of healthy fat to eat to keep your skin looking nourished and your hair shiny. Research has also linked fish and omega-3 consumption to treatment of skin conditions such as psoriasis.

Ease Depression: Several studies have found that when taken along with prescription antidepressant medications, the omega-3s in fish are more effective at treating depression that just prescription medication alone. One study of 52 pregnant women found that taking a 300 mg capsule of omega-3s during pregnancy significantly reduced the women’s risk of postpartum depression.

Boost Brain Development: The EFA omega-3 found in salmon and other nutrient-rich fish are essential nutrients for children because they contribute to brain development. Some studies have even found that omega-3 consumption can help soothe symptoms of ADHD. Experts recommend, however, that parents ask their pediatrician before introducing supplements to a child’s diet.

Dose of Vitamin D: Saltwater fish is a sun-less source of vitamin D, which scientists say can help ward off disease, promote bone health, and with the help of the omega-3s in fish, ward off cognitive decline. Just one three-ounce serving of salmon contains 75 percent of your daily recommended amount of the vitamin.

Fit Chics 

Fit Chic Eggroll Bowls …

eggroll-in-a-bowl

I am always trying to come up with new creative ways to have fun with food and easy all in one. This recipe was fun, easy, and a family pleaser too!

Ingredients: 

1 tbsp sesame oil

3 cloves garlic, minced

2 tbsp of melted coconut oil

1 egg whisked

1/2 cup onion, diced

1/4 cup of scallions

1 lb ground turkey or pork

1/2 tsp ground ginger (get it here)

1 tbsp Gluten Free Thai Peanut Sauce

14 oz bag coleslaw or broccoli slaw

1 tbsp Coconut Aminos or gluten free soy sauce

1 tbsp Rice Wine Vinegar

1/2 cup of diced water chestnuts

1/2 cup of raw cashew pieces

1/4 cup unsweetened coconut flakes

Directions: 

  1. Heat oils in a large skillet over medium high heat.
  2. Add the garlic, onion,water chestnuts, and scallions. Sauté until the onions are translucent and the garlic is fragrant.
  3. Add the meat, ground ginger, egg, and thai sauce. Sauté until the meat is cooked through.
  4. Add the coleslaw mix, coconut aminos/Gluten free soy sauce, and rice wine vinegar. Sauté until the coleslaw is tender.
  5. Top with Cashews and unsweetened shredded coconut.

Enjoy!

Fit Chic 

Fit Chic’s Thoughts of Thankfulness

I am so Thankful for the wonderful blessings in my Life!
I am so Thankful for the wonderful blessings in my Life!

As I was sitting at the dinner table on Thanksgiving Night, we all went around and said what we were thankful for…..

I had so many things running through my head that I could not process this question into one answer. There was so much I was thankful for, and I wanted to say it all;

How did I condense this question into one sentence…

and why should I have to?

I am thankful for my friends and family!

I am thankful for my health and ability to educate people on their health and well-being.

I am thankful for the gifts and talents that I have been given and that I am able to empower others to follow suit.

I am thankful for my husband who encourages me, pushes me, and makes me want to be a better Fit Chic!

So Fit Ones…. What are some of the things that you are thankful for?

Please Post in the comments below…

Fit Chic

A Friday Gratitude Quote …

gratitude-quote

Since Thanksgiving is a wonderful time to give thanks and find gratitude in all that we have ..

I thought this quote would leave you all feeling empowered to start your weekend off right!

Have a wonderful holiday weekend ..

Fit Chic 

Fit Chic Pumpkin Pie in a Pinch …

Happy Thanksgiving Fit Ones ...
Happy Thanksgiving Fit Ones …

Need a pie in a pinch … Since it is officially Turkey day and you don’t have time to make a homemade pumpkin pie, or you are having a party for one or two this holiday this is the perfect recipe. I love this recipe because I am typically the only one in my household who needs to have a gluten free version of the most popular Thanksgiving Day Dessert.

Here is the recipe I hope you all have a very Happy and Healthy Thanksgiving Holiday!

Ingredients:

Pumpkin Pie Filling

1/2 cup of pumpkin Puree

1/2 tsp of vanilla

1 tsp of cinnamon

1 tsp of pumpkin spice

1 egg

2 TBSP of raw honey

Pumpkin Crust:

1 TBSP melted coconut oil

1/2 TBSP of shredded unsweetened coconut

2 TBSP of almond flour

1 tsp of palm sugar

Directions:

In a mug mix melted coconut oil, almond flour, sugar, and coconut and pat it down with your fingers to make it appear like crust.

Then in a separate bowl make the pumpkin filling. Pour pumpkin, pumpkin spice, cinnamon, egg, honey, and vanilla and mix with a large spoon until blended well.

Pour pumpkin filling over the crust and microwave for 2 minutes. Put a toothpick in the center to make sure the pumpkin is cooked completely. If it is not throw it back in the microwave for 20 to 30 seconds.

*Top with Whip Cream or pecans, and extra cinnamon

Enjoy!

Fit Chic 

Fit Chic’s Top 5 Ways to Stay on Track This Turkey Day …

turkey

It is the infamous day where we gather around the table with family and friends and partake in some delicious delicacies. We then watch football, go to movies, play games, etc… all while usually consuming more yummy treats … By the time you hit the pillow you feel like one big stuffed turkey!

Here are 5 simple tips to stay on track and not over indulge this Turkey day…..

1. Eat a Good Healthy Breakfast – Many of us do not eat as we want to “Save up for dinner”. This is a big mistake, as you will then gorge on the bad stuff and be much more tempted to eat more snacky foods while waiting for the turkey too.

2. Drink a lot of water – Healthy digestion also requires adequate amounts of water. In order for your body to carry out toxins, burn fat, and lubricate organs and joints, you must make hydration a priority. Not only will you cut cravings and get fuller more quickly, you’re replacing minerals lost during those pre-thanksgiving dinner activities.

3. Get the blood flowing and that heart rate up in the am – Working out will not only get those endorphins make you feel good, you will be more likely to keep going all day and less likely to turn into a couch potato. Also when you exercise your body craves the good things much more than the bad.

4. Bake a Healthy Dish – If you are cooking then you really have good quality control for what goes on your table. If you are going to a relatives or a friend bring a healthy side dish that you can eat with some delicious turkey and or ham.

5. 5. Dress Appropriately – This one might sound a little odd, but it’s very important. You have my full permission to pull out the cute, snug skinny jeans that don’t give much in the waist. Why? Because they will help keep you from overeating! Seriously! Tighter clothes don’t allow any room for expansion, which will automatically keep your mind on the plan that you set at the beginning of the day.

Now you have some helpful tips to keep you feeling accomplished and successful this holiday season!

Fit Chic

Fit Chic Classic Thanksgiving Recipes

turkey-day-feast

Thanksgiving is typically associated with big feasts (typically not the healthiest), friends, family, and tryptophan. Here are 3 wonderful classic Thanksgiving must haves that are the first to go at every holiday dinner I attend! Now you can rely on having a healthy and really happy Turkey Day!

Savory Butternut Squash Stuffing

Ingredients

2 butternut squash cut and diced into cubes (you can buy it pre-cut too)

4 tablespoons coconut oil (melted)

1 medium onion, chopped

1/2 cup dry white wine or 1/4 cup of apple vinegar

8 oz. pork sausage

2 large eggs, beaten

1 tablespoon of full fat coconut milk or coconut creamer

1/2 cup chicken broth

4 tablespoons dried unsweetened cranberries

3 tablespoons chopped fresh sage

2-3 cloves of garlic

1/2 cup chopped pecans or sliced almonds

Directions

  1. Preheat oven to 400° F. On a baking sheet, toss the squash with 1 tbsp oil.  Stick the baking sheet in the oven and roast squash until just tender, about 20 minutes.
  2. Meanwhile, heat 3 tbsp oil in a large skillet over medium heat. Add the  onions, 1 teaspoon salt, and 1/4 teaspoon pepper, and garlic. Cook, stiring occasionally, until onions are softened and beginning to brown, 10 to 12 minutes. Add the sausage and cook through until thoroughly browned. Add the wine and cook until it evaporates, 2 to 4 minutes.
  3. Transfer the mixture to a large bowl along with the squash and let everything cool for 10 minutes or so. Turn oven down to 375.
  4. Add the beaten eggs, coconut milk, squash, broth, pecans, cranberries, and sage to the mixture and combine well. Use olive oil to grease a 9-by-13-inch baking dish. Transfer the mixture to the prepared baking dish. Cover with aluminum foil and bake for 20 minutes. Remove the foil and bake until browned, 20 to 30 minutes more.

Green Bean Casserole: 

Ingredients: 

2 cans of green beans

1 can of gluten free cream of mushroom soup

1/4 cup of unsweetened cashew or unsweetened coconut creamer

1 teaspoon of garlic powder

1/2 teaspoon of black pepper

1 tablespoon of balsamic vinaigrette

For Fried Onions: 

2 tablespoons of coconut oil

1 onion thinly sliced

1 egg

1 tablespoon of heavy cream or coconut creamer

2 tablespoons of coconut flour

1 teaspoon of garlic powder

1 teaspoon of creole seasoning

Directions:

In a 9×9 pan place green beans, soup, and milk stir until combined. Next add spices.

In a frying pan place coconut oil (when it is melted) add onions, garlic and creole and cook until onions are translucent.

Whisk an egg in a small bowl and add to the onion mix and top with creamer, and flour.

And cook for 5 minutes or until slightly browned.

Place on top of the green bean mixture.

Last drizzle the balsamic over the top.

Place in the oven at 350 for 20 to 25 minutes or until lightly browned on top.

Enjoy!

Cauliflower Mashed Potatoes:

1 large head of cauliflower chopped

2 cloves of garlic

dash of pepper

2 tablespoons grass-fed butter

1 tablespoon of coconut creamer or coconut milk

2 oz of organic cream cheese

*top with parmesan cheese for added deliciousness

Directions:

Steam Cauliflower and then place in a blender or food processor.

Next add garlic, salt/pepper, butter, and creamer and continue to blend until (potato consistency appears).

Place in a large bowl and top with parmesan cheese place in the microwave for 1 minute to 90 seconds. and serve.

Fit Chic 

We Are What We Believe We Are…

positivethinkingcollage3

Do you ever become really hard on yourself after your workout is over?

“I should have gone harder, done more weight, got more reps etc” …..

Why is this?

Why can we not just be grateful for the fact that we should up, or that we accomplished something in the hour of class?

I was talking to a client recently and we were talking about how refreshing it was when we decided to take the focus off “beating others times, or beating ourselves up over situations that really don’t play a big role in the whole scheme of things” .

I recently heard a very memorable quote from the great John Maxwell saying “You have to be thankful for the place you are in, in order to get to the place you want to go”.

This is so true, and i myself need to focus on this daily. How is beating ourselves up going to be healthy for our fitness and our mental state?

Wouldn’t it be a much more enjoyable healthy way to live, if we could be proud of ourselves for all the wonderful tasks we are completing in life, instead of looking at the things we can’t!

Sometimes it takes an event or series of events to gain clarity on what really is important in life, but why do we have to have something serious happen why can’t we just gain a positive perspective now!

I will be training a client and they will finish and say “Well I only did this amount of weight, or I used a band, etc.. I always correct them and tell them to eliminate the word only and be proud of the work that they put in!

Here are some great ways to keep perspective in your daily habits and life in the gym …

1. I am a better person for walking through these doors today no matter what the outcome!

2. I am going to enjoy each moment, my coaches, and my friends while I am in here.

3. I am going to remove all negative thoughts and words from my vocabulary when I step into my gym doors.

4. I am going to encourage others and help cheer them on, taking the negative pressure off myself and using my power for the good.

5. If I don’t perform to my full capabilities I am not going to be less of a person, it is only more incentive to fight harder and become better each time!

What are some positive quotes you are going to tell yourself Fit Ones? What is a negative habit that you will change for the positive?

What comes out of our mouths and what we tell ourselves is a HUGE reflexion of where we are at! Start focusing on the fantastic individual that you are and see how much quicker the results will happen!

Post in the comments below….

Fit Chic