Don’t Let This Be You …
Junk Food is obviously very addictive. Companies put a lot of money, time, and knowledge into getting us attracted to their packaging, so that just like cigarettes we will buy them more and more.
The more you eat it, the more your body wants. Certain foods like dairy, gluten, and sugar release dopamine in the brain, giving us that temporary feeling of pleasure. Our brain then becomes trained to want these foods all the time.
So here are some reasons you could be craving these foods more. Now you can train your brain to know the problem and make a smart decision for you and your body.
Stress increases your cortisol. Which offsets your blood sugar and regulation of blood sugar and causes your body to crave it. Certain foods like sugar and fat can also cause temporary comfort so when you’re stressed, thats just the relief your body craves. Instead of turning to junk food, eat really good quality food like nuts and fruits.
When you are feeling tired, dehydrated, and with an upset stomach, which can all lead to unhealthy food cravings. Staying hydrated will help curb these cravings, and eating a proper meal with water will also help you feel full and satisfied.
When there’s nothing else to do, people turn to eating as an activity. How many times have we caught ourselves looking in the fridge or cupboards for food when we are not at all hungry it is just out of force of habit .. Many of us fall into this trap, so before grabbing ask yourself “Am I really hungry, or just bored?”
Now you can really pin point why it is you are reaching for those go to foods that are not beneficial for you. When we educate ourselves we are more likely to avoid the foods that cause us harm and grab the foods that will do a body good!
I am a huge hummus lover, so when I began to change my eating habits hummus was an item I didn’t want to let go of … so I didn’t.
I talk a lot about being able to come up with healthier versions of the foods you love and this recipe was a terrific alternative.
Now I can still have my delicious hummus, but don’t feel bloated and inflamed from it!
2 ripe avocados, cut in half, pitted, peeled
1/8 cup of lemon juice
1/8 cup of lime juice
1 tablespoon of diced red onion
1/4 cup of chopped grape tomatoes
1/8 – 1/4 c of cilantro
3 cloves of garlic, crushed
½ tablespoon tahini
½ tablespoon extra virgin olive oil
¼ teaspoon ground cumin
¼ teaspoon cayenne
salt and pepper to taste
Place all the ingredients (except tomatoes and cilantro) in the food processor and turn it on low for at least 60 seconds and let all the magic happen. Make sure you check when you are done that you have no large chunks of avocado hiding in the middle.
Place in a large bowl and top with grape tomatoes and cilantro.
I like to eat mine with cut up zucchini, cucumber, carrots, celery, or all of the above.
Would like to have a brighter smile without paying an arm and a leg to make it happen …, Here are some great super foods that will leave you with a million dollar smile and make you feel like a million bucks as well.
# 1 Apples -
An apple a day keeps more than the doctor away—it also gets rid of teeth debris. Their texture and high water content increases saliva, washing away harmful bacteria that creates plaque and leads to discoloration.
# Raw Nuts -
Chewing on nuts stimulates saliva which can help wash away bacteria. The texture of the nut can work to remove surface stains as well.
# 3 Vegetables -
Foods that are high in fiber and slightly coarse act as a toothbrush and help keep those pearly whites glossy. The florets of vegetables like broccoli and cauliflower can help create that “toothbrush” feeling for your teeth as well. Also the high iron content in dark greens like broccoli also helps form a thin coat that protects teeth from enamel-eroding acids found in soda and carbonated drinks. And good news for celery lovers: Because it’s so difficult to chew, it increases saliva production and polishes teeth for a natural surface clean.
# 4 Strawberries -
Strawberries contain malic acid, which acts as a natural astringent to help break down and remove surface stains. Here is a great recipe to get your teeth sparkling. Take strawberries, muddle them and then combine with a little baking soda and brush your teeth. This will act as a teeth whitening agent without having to pay top dollar.
# 5 Pineapple
The acids found in citrus fruits are effective teeth whiteners. Additionally, their tart taste enhances saliva production for a natural rinse and polish. They contain an enzyme called bromelain that can assist in removing stains.
Here’s to beautiful teeth this 2015!
Sometimes you just need a good crunch to start your morning. This is the perfect recipe for you …..
1 cup of raw almonds
1 cup of raw cashews
1 cup of raw walnuts
1/2 cup of raw sunflower seeds
1 cup of raw pistachios
1 teaspoon of cinnamon
1/2 cup of unsweetened coconut flakes
1/4 cup of melted coconut oil
1 tsp of vanilla extract
1/4 cup of melted sun-butter or almond butter
1/4 cup of dark chocolate cacao (either chips or pieces)
3 Tablespoons of raw honey
3 tablespoons of Grade B Maple Syrup
Pre-heat oven to 325.
In a medium mixing bowl combine nuts, cinnamon, vanilla, unsweetened coconut, honey, dark chocolate, pour in melted sun-butter, almond butter, or peanut butter and melted coconut oil stir until ingredients are mixed thoroughly.
Line a 8×8 dish with foil and pour in the nut mixture. Drizzle honey and maple syrup over the top.
Bake at 325 for 20-25 minutes or until lightly brown and crisp.
Remove from oven and let cool around 10 – 15 minutes.
Serve with almond milk or cold full-fat coconut milk you can also put it on top of almond or coconut yogurt or whole grass-fed yogurt.
For more delicious recipes “Like” me on Facebook at FitchicLA and subscribe to my blog!
They say you can tell a lot about a person by the top 5 people they surround themselves by the most; I truly believe this. Our network is a product of who we are, where we are, and where we want to go with our lives.
Take a look at your current “board of directors” (your top 5 associations) and ask yourself the following questions:
Does your 5 add to your life or take?
You need to surround yourself by people who are going to support you and your goals not be the nay sayers who are keeping you from goals.
For example if you want to get in better shape it is probably wise to find a friend or gym that will push you and help you reach your goals, not the co-worker who eats burger king lunches and frequents happy hours.
Remove the Negative -
It is noise and wasted space, time, and energy to you. It is also DETRAmental to your mental and physical health and wellness! Toxic people are harmful to your success so remove them. Hide Facebook negativity, watch only empowering television, and monitor time with co workers, etc..
In life we have 2 minute friends: These are friends we want to limit our time with to two minutes. We have two-hour friends, and two-week, two-year etc.. Focus spending your time with the 2 year friends and you will experience tremendous growth and a great network of individuals that really add to your life.
Invest Time In Your Relationships:
One of the reasons we dread going back to work on Monday is we don’t feel we’ve spent enough time with the people who matter. We love to use the excuse “I am just too busy”, but really we need to just make it a priority and schedule the time with the people who mean the most to us and feed our soul. We always feel so great after time with them, so put it on the schedule and pencil it in your calendar.
If you’re around someone who is sick, there’s a good chance you’ll get sick. What are you catching from the people around you? Your relationships can be your greatest asset and your greatest adversity depending on who you choose to keep in your inner circle.
Start your Monday on a Positive note with these helpful tips and your growth will amaze you!
Say Goodbye to Black Eye!
A lot of my clients are either coming from work, or going to work etc.. or some who just want to come to the gym looking their best.
Well now you can feel great and still look great after your workout!
My pet peeve with wearing my mascara is, that after I am done with my workout I look like I have HUGE black circles under my eyes! I like to wear mascara (as most of us women do), because it really gives me that extra “pop” to my eyes, but I don’t want to look like I was in a boxing match when the workout is over.
So here are the top five mascaras that will leave you looking radiant after your workout!
#1 Dior Show - Not only is this amazing mascara waterproof it is even more wonderful when used outside the gym!
#2 Great Lash from Maybelline – The price point of this product is amazing and you will have money left over to get some cute workout gear!
#3 Urban Decay Cannonball Ultra Waterproof Mascara - This mascara (although thick), really makes your eyes pop! With this mascara, you can still sweat into the oldies, but not look like it when you are finished! While you are purchasing your mascara check out the amazing eye shadows they offer as well!
#4 Lancome Definicils - This is a high-definition mascara, which really adds to the eye, but is a lot more natural than Dior.
#5 Cover Girl Lash Blast Volume – This is for the fit chics who want that extra va va voom while in the gym. This gives your eye lashes tons of volume and really stays on for the majority of your day (even after your workout)!
Now when you go into the gym you can feel confident knowing that you will look just as good when you walked in as you do when you walk out!
For more beauty, health, and fitness tips subscribe to my blog at http://www.fitchicla.net and like me on Facebook at Fitchicla!
Here is a wonderful recipe that can be a great way to start your morning, a mid -afternoon snack, or a good treat to curb that sweet craving after dinner.
1 large egg
1/3 cup of honey
1/3 melted coconut oil
1/2 cup coconut palm sugar
1/4 cup coconut milk vanilla yogurt or grass-fed organic yogurt works too.
2 teaspoons vanilla extract
2 teaspoons cinnamon
1/2 teaspoon ground nutmeg
1/2 teaspoon of pumpkin spice
1 1/2 – 2 cups of almond flour
1 teaspoon baking powder
3/4 cup grated carrots
3/4 cup diced gala apple ( chopped into tiny pieces)
1/2 of a cup of coarsely chopped raw walnuts
Preheat oven to 350F. Spray one 9×5-inch loaf pan with cooking spray, or grease and flour the pan.
In a large bowl, add the flour, cinnamon, honey, sugar, pumpkin spice, egg (beaten), coconut oil, yogurt,
Add the baking powder, and stir gently with a spoon until mixed throughout.
Add the carrots, apples, and walnuts fold gently to combine.
If the batter is too runny add some more almond flour until it has a nice thick consistency.
Bake for about 45 to 50 minutes or until the top is golden, stick a toothpick in the middle to make sure it is cooked all the way through. If not cut a little slit in the middle and cook again until completely done.
Allow bread to cool in pan for about 15 minutes before turning out on a wire rack to cool completely before slicing and serving. Optionally, serve with or glaze with Vanilla Bean Butter Glaze.
1/4 cup grass-fed butter or ghee
1/2 cup coconut sugar
1 tablespoon of maple syrup or agave nectar
2 teaspoons vanilla extract
1 tablespoons vanilla coconut creamer
Being in the health and fitness industry for 13 plus years I have seen it all, heard it all, and experienced a lot of it myself as well!
Here are the most common questions most are thinking to ask but too afraid to bring it up.
#1 What if I have to go to the Bathroom during class:
Do your best to visit the restroom before or after class, but sometimes when you gotta go you gotta g. No need to tell the teacher or apologize, just politely leave the room trying to not make a scene and then just hop right back in where you left off as quietly and non discreet as possible.
The same goes for coughing fits, allergy attacks or anything else that should prompt the need for you to leave class. Head out quickly and quietly, and return the same way. Don’t worry about other people noticing!
#2 I sweat so much is that normal?
Sweat is normal, and it’s not gross! Don’t be embarrassed if you sweat. I always say as an instructor if you are not sweating I feel a little offended. It actually makes your workout better and really helps get inpuritys released from your body.
Also your skin actually benefits from sweat! Your pores open and release dirt on the surface of your skin. It also boosts your immune system too.
If you sweat a lot bring an extra towel with you, and maybe even an extra shirt to absorb more and not be so obvious if you are self conscious about it. You can wear a headband or wrist bands to wipe sweat so it doesn’t get in your eyes or in the way of your workout!
I am in favor of sweat nothing says hard work more than a nice sweat angel on your floor after your done!
#3 My Workout Clothes Have Permanent Stink .. Can You Get Rid of It?
Baking soda: Add 1 cup of baking soda to the wash cycle (note that vinegar does better in the rinse cycle, while baking soda is best used right up front in the wash cycle);
Laundry boosters: Use a booster like Borax or Charlie’s Soap in addition to your detergent;
Specialty detergents: Check out brands such as WIN, Tide Plus Febreze Sport, OdorXIt,OdorKlenz, and Scent-A-Way
Sunshine: Good old sunshine is a fantastic odor neutralizer; turn items inside out to prevent fading and to maximize the freshening power of sunlight (that sounded like terrible marketing copy, oof);
The freezer: Yup! Go on and freeze your gym clothes, which will kill smells (this also works great on jeans that you’d prefer not to wash).
Best for laundering gym gear:
Allow items to air out a bit immediately after use rather than tossing them directly into the hamper/laundry bag while damp from your workout;
Turn garments inside out;
Wash with cold water to preserve the integrity of high tech fibers;
Use less detergent to prevent build up;
Avoid fabric softener;
Add a ½ to full cup of white vinegar or baking soda to the wash to keep odors at bay;
Air or low-heat dry.
# 4 What if people can see my underwear or sweaty crotch?
You don’t need to have a fancy matching outfit, but you should choose clothes that allow movement. I prefer capri pants and a tank top. If you prefer to cover your shoulders, choose longer T-shirts that will stay tucked.
No flashing: To keep your shirt from falling down during inversions, tuck it in, or choose a snug-fitting shirt that hits your hip. Do a test: Can you lift your arms without exposing your bellybutton? If you do choose tanktops, lean over and make sure your chest doesn’t fall out. Take a couple of twists for safe measure to see if anything budges. If you don’t like snug-fitting tanks, choose one that has adjustable cords around the bottom or is baggy around the middle but tight at the bottom. (If you have a slip, don’t make a big deal. Chances are no one is in a position to see. Adjust and move on. It happens to the best of us!)
Go with black: Light colored yoga pants are super cute, but I will only wear black to avoid showing sweat in places no one wants to see. (When they get sweaty, a lot of light colored pants are see-through, too.)
Don’t go super low (on pants that is): Low-rise pants are not a good fit for exercise. With all the twisting and flowing, you might end up exposing your crack.
Test your pants before you buy them. Bend over and touch your toes (or not!); sit down and twist to one side; squat down–did you feel a breeze back there? If so, choose a pair that comes up higher.
If you’re not looking to spend a lot of money, Target has a great active line. I also love TJ Maxx for quality brands that fit all types of bodies. and theDanskin line at Walmart are great. If you want to spend a little more on workout clothes, check out Lululemon, Athleta, and Lucy.
#5 If I am too sore I shouldn’t work out right?
If you can barely get up from the toilet, roll out of bed, stand up from desk etc… NOT working out would be the WORST thing to do! Bringing movement and blood flow to the areas of soreness allow the muscles to break up your lactic acid and work that soreness out!! You will feel much better if you move than if you stop and sit. Go at a pace that is not too intense but keeps your warm and feeling great!
Now you don’t have to be self conscious or feel embarrassed entering your gym!
I am a big fan of balsamic and olive oil especially when mixed with garlic and chicken. So what better recipe than the one you see below.
4 boneless, skinless chicken breasts
2 tablespoons olive oil
1 small onion diced
1/4 cup of diced sun-dried tomatoes
4 tablespoons grass fed butter or ghee
12 oz sliced white mushrooms
4 large cloves of garlic, smashed then minced
2 tablespoons almond flour
1 cups chicken stock
1/3 cup of coconut milk creamer (half and half)
½ tablespoon fresh rosemary, chopped
1½ tablespoons balsamic vinegar
Heat oil in a large skillet over medium-high heat. Cook the chicken for 5 minutes on each side. Set chicken aside on a plate.
Next add butter to the same skillet over medium. Add chicken stock, mushrooms and sauté them until slightly brown (about 5 minutes). Add garlic and onion and cook until the onions are translucent.
Sprinkle flour over the mushrooms an continue to cook for one more minute. Turn up the heat to medium high and stir in the stock and let it come to a bubble. Add rosemary and sun-dried tomatoes and stir. Add balsamic vinegar and the coconut creamer. Cook until thickened, 3-4 minutes. If sauce does not thicken add a little more almond flour
Slice the chicken and place into the mushroom mixture. Cook another minute or two. Pour over spinach.
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This past weekend my husband and i went to see the movie “Selma”. It was a film about the journey of Dr. Martin Luther King campaigning and securing the rights of voting equality in Alabama.
This first of all was a fantastic movie, that I would highly recommend!
The main theme throughout the movie was no matter what obstacles, scenarios, bright shiny objects, never lose sight of the mission!
Martin Luther King was just a normal man who made it his mission and passion to make a difference in this world and make a positive change for equality!
This was a 13 year process that obviously was successful from the daily tasks that were done for the long-term.
In order to make a big impact it is the small steps each day that are really going to make an impact!
I draw a picture and literally look at it everyday so that I when I want to get distracted, let fear prohibit be from growth, or just pure laziness I am more focused on my mission which over powers the other road blocks.
We were all put on this earth to contribute something .. some will be remembered in our history books, while others will make an impact locally and in your community.
Take a stand for what you believe and fulfill your passion each day fit ones. From a young child I can always remember wanting to make my mission about “leaving a legacy”. My legacy is to empower men and women of all ages to feel the best they can through nutrition, fitness, and overall wellness.
Whats Legacy do you want to Stand for Fit Ones?
Post Your Answers in the comments below …