It’s that time of year again Super Bowl XLIX, here are some helpful tips to make your party the talk of the town.
Decor - Use team colors to decorate your house. Get a blue and green table-cloth for your food and a red and blue one for napkins and plates (or vice versa). - Decorate the house with plastic footballs and fun blue, gray, and red confetti.
Food - Almost as important as the game itself, Is the food that is served at your party! My personal favorite is to make a big batch of chili and then have everyone you invite bring their favorite super bowl snack, dessert, or dish. Here are some great Fit Chic Super Bowl recipes that are delicious, festive, and will have the crowd cheering for you!
Dessert - This is where the fun and creative juices can start flowing. You can make Blue and Red sugar Cookies, Helmet Fruit Bowl, Football Strawberries, and Football Truffles.
Cocktails - The most vital part of the whole party … No matter what team you are rooting for here are two drinks that appeal to any Seahawk or Patriot Fan.
8 oz. Citron vodka
8 oz. peach schnapps
4 oz. blue curacao
2 oz. splash of pineapple juice
splash orange flavored soda water
Combine all ingredients in a pitcher filled with ice. Blend until frothy and cold. Pour into ice filled rocks glasses, or strain into cocktail glasses, and serve. Serves 4
2 oz. unfiltered natural cranberry juice
2 oz. vodka
2 oz. blue curaçao
5 oz.Lime Soda Water
Pomegranate arils for garnish (Optional)
Pour Cranberry juice into a glass filled with ice. Then add vodka and blue curaçao to shaker and shake up. Slowly pour the blue mixture over the red and watch how cool it is as it floats. Top off with soda water and pomegranate arils if desired.
Hope you all have a very enjoyable Super Bowl Weekend!
1 tomato, diced
½ cup diced cucumber
½ cup plain grass-fed yogurt (you can use almond milk yogurt too)
⅛ tsp salt
¼ tsp paprika
2 15 oz canned artichoke hearts diced
1 red pepper diced
2 teaspoons of garlic powder
Kalamata olives, chopped
In an 8- by 8- square serving dish, spread the hummus evenly on the bottom. Layer the tomatoes and cucumber over top.
Dollop the yogurt over the vegetables, then gently spread with a rubber spatula. Sprinkle the yogurt with salt and paprika.
On top of the yogurt, layer the artichoke heart, and roasted red peppers Garnish with Olives on top.
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We as a society are so obsessed with FAT! Every article you read, show you watch, etc .. talks about being fat, loosing fat, eating fat etc … It is enough to make you go crazy! Here are some wonderful tips to add to your routine and will make a BIG impact in your waist and in your overall health!
# 1 Eat Before Your Workout
Eat protein before you workout and you can peel off the lbs. A study published in the Journal of Science and Medicine in Sport showed that women who ate a high-protein meal an hour before their workout burned more calories per minute than women who ate a low-protein meal or no food. Protein gives you fuel and energy so you will get a better more effective workout and feel even better after and the rest of your day.
# 2 Eat More Fish (Salmon in Particular) -
Diets high in omega-3 fatty acids, such as those found in salmon, lead to lower body-fat storage versus diets rich in other fatty acids. Scientists believe omega-3 fatty acids work by helping increase lean body mass, which boosts metabolism.
# 3 Make H2O Your Bestie:
You can’t burn fat and calories without adequate water intake. It sounds too simple, but it’s extremely important.” A poor workout, either from lack of endurance or an inability to work out intensely, is due to being dehydrated. Drink at least half your weight and water. A slow, water-starved metabolism will not burn fat efficiently.
# 4 Throw Some Weight Around:
Cardio for an hour may burn more calories at once than a one-hour strength workout, but weight training causes you to keep burning calories for hours to days after your workouts are done. On top of the metabolic effect, weight training boosts your natural fat-fighting hormones to. So grab some dumbbells, kettle bells, or a barbell and build strong bones and a strong metabolism all at the same time.
# 5 Get Your Zzzz’s -
Studies show people who don’t get sleep feel more hungry, make poorer food choices, and eat more ( of the bad stuff too). Shoot for seven to nine hours of sleep per night, and try to get to bed earlier instead of sleeping in later. In a perfect world we would go to bed when the sun goes down and get up when it rises. You must shut down all LED lights at least 30 minutes before bed; this means no phones, television, or computers!
1 lb. boneless skinless chicken breasts, cut into bite-size pieces
1 green pepper, chopped
1 small onion, cut into thin wedges
1 can (14-1/2 oz.) diced tomatoes, undrained
2 tablespoons of olive oil
1 6 oz can of diced chiles
1/4 cup of salsa
1 teaspoon of creole seasoning
1 clove of garlic
Cook and stir chicken in large skillet sprayed with cooking spray on medium-high heat 5 min. or until chicken is no longer pink. Add peppers, chilies, and onions; cook and stir 5 min. or until chicken is done.
Stir in tomatoes, garlic, and creole seasoning; cover. Simmer on low heat 10 min. or until cooked throughout, stirring occasionally.
Add 1 cup of crushed sweet potato chip for added delight!
Through my 13 years as a fitness professional, I have witnessed it, done it, and or worked with pretty much everything the fitness world has to offer.
For myself, I have experienced fitness regimes that have worked, but also bad habits that detoured me from reaching my ultimate goals and potential.
Here are my top 5 Fitness Road Blocks to avoid at ALL costs!!!!
These road blocks could be keeping you from attaining your ultimate goals and keeping you on a path of plateaus!
#1 Avoiding Strength Training:
Most of us women avoid strength training in fear of getting “big”, but unless you are eating obscene amounts of food and working on heavy (and I mean heavy) lifts each day with no cardiovascular activity you may see an increase in your muscle gain. But in all honesty unless you are very aware that’s your goal will work out in this way.
There is many details that can go into this topic, but to keep it to the point; make sure you are not running on empty you can’t expect a car to drive so why do you expect to perform at your best? Just as importantly as fueling before, fueling after is just as beneficial! Make sure you are eating the proper foods that will make your workout that much more efficient. Last, don’t treat yourself to everything that you see just because you are working out now. Diet is 80% of this and although working out is fantastic it will not get you to your goals without the diet in check! Here is a great blog from Robb Wolf on what post nutrition is the best for you.
#3 Doing the same activity everyday and expecting a different result -
Change up your routine… not only will it leave you always excited about fitness….it will allow you to take your fitness to the next level!
#4 Intensity (or lack there of)
With no intensity comes, no results! So put down the cell phone, the magazine/book, and get that iPod on! Blast your music and workout to the cadence or beat, it will make your workout fly by and take your fitness up a notch (or two or three)!
Stretching is the key to the longevity…. and especially in fitness. This prevents injury and soreness, and allows you the ability to work to your full potential!
So Fit Ones … how are you going to take your fitness to the next level?
Answer in the comments below..
and for more Health, fitness tips, and recipes… subscribe to my blog at fitchicla.net and like me on Facebook at Fitchicla.
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.
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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!