For the last day of the Whole 30 challenge I thought I would give you recipe that will give you joy and your tastebuds will be ecstatic but it will still keep you in the game for one more day!
I made these this am for my husband and he was a very happy man!
1/4 almond flour
1/4 coconut flour
1 teaspoon of cinnamon
1/2 teaspoon of pumpkin spice
a dash of cloves
1 scoop of vanilla whey protein ( I use SFH pure whey)
2 T nut butter ( I used raw almond butter)
splash of vanilla extract
2 heaping tablespoons of pumpkin ( I used canned pumpkin)
In a medium mixing bowl add flours, protein powder, and nut butter. Combine with a mixer until ingredients are mixed throughout.
Next add pumpkin, vanilla, cinnamon, pumpkin spice, and cloves and continue to mix or stir.
roll in small balls with hands and place on a plate with parchment paper or storage container and place in the freezer for 10 to 15 minutes or in the fridge for at least 30 minutes.
I love Halloween! My husband and I create fun couples costumes each year and who wants to be uncomfortable the whole night …
So here are fun costumes that can turn your comfy workout attire into the perfect Halloween ensemble.
#1 Be An 80′s Aerobics Instructor - The shinier, brighter, and tighter, the better — think lamé, spandex, and fuchsia. Pair a leotard over color-contrasting leggings and leg warmers. Boom box and roll-on lip gloss are optional. 80′s fashion is “totally” in so why not be comfortable and cute this Halloween.
#2 Cat Burglars - This one is really easy throw on some black leggings a cute off the shoulder stripped top some black converse, grab some black liner for under the eyes, and a burlap bag (with stuffing).
#3 Yoga Instructor - Through on some lululemon wonder unders and a sporty yoga top grab and mat and hit your party. The best part is you don’t even need shoes for this costume!
#4 Sexy Cop – Grab your finest black Long leggings, a long sleeve black top or leotard some cute black heels or tall boots, some handcuffs, maybe a holster some black doc martins and you will be the hit at any party.
#5 Tennis Player - You will be the “ace” of your party. Throw on a cute tennis skirt and matching top to go with, grab your racket and you will “love” your comfortable costume all night long!
Now you have the tricks and the treats to make this your most fun and comfy Halloween yet!
I love fish it has so many wonderful benefits and tastes great especially when mixed with artichokes, black olives, and sun-dried tomatoes! This is a very simple yet very satisfying recipe that is very inexpensive to make as well.
4 whole Tilapia Fillets
2 Tablespoons Olive Oil
3 cloves Garlic, Minced
1 teaspoon Pepper
2 Tablespoons Olive Oil
½ whole Purple Onion, Sliced
2 cloves Garlic, Minced
1 15 oz can Artichoke Hearts, Chopped
½ cups Kalamata Olives, Slice In Half
1 15 oz can of italian style diced tomatoes
1 teaspoon italian seasoning
¼ cups Capers
For the tapenade: In a medium skillet over medium heat add oil, onions and garlic. Let simmer for 2 minutes. Add in artichoke hearts, olives, tomatoes, sun-dried tomatoes and italian seasoning.
Let the mixture simmer for 20 minutes.
Preheat oven to broil. Brush each fillet with olive oil. Top with minced garlic and pepper and place on a baking sheet. Broil for 8-10 minutes until fish is cooked through and flakes easily with a fork.
When fish is about finished add in capers and balsamic vinegar into the tapenade. Spoon tapenade over the fish and enjoy.
You can also use this over sautéed spinach, zucchini, and spaghetti squash. It is really delicious.
*For more delicious recipes “Like” me on Facebook at Fit Chic La and subscribe to my blog! You can also purchase my Ebook Cookbook “Cooking Fit” …To add some more variety to your repertoire!
This past weekend I attended a yoga teacher training in Chicago. They had 6 of the top trainers in the US come and teach us different types of yoga, sequencing, movement, Acro, Kirtan, etc …
I went into this not really knowing what to expect but just wanting to learn, grow, get outside my box and see new types of yoga for my practice and for my students.
I went by myself with open arms trying to embrace everything I could to really grow from this experience. I have only myself been practicing yoga for 4 years and wanted to up my game from the best of the best.
I had originally intended to bring this back for my students, teachers, and teachers in training but I had no Idea that it would transform my life in such a way that it did!
Not only did I get to work with and take from some AMAZING people, I challenged my mind, my body, and my soul to really help me grow and expand far beyond my expectation.
Yoga is such a wonderful gift for all of us to use. We can use it for healing, rehab, mind consciousness, workout, fun, etc … you can do yoga anywhere and anytime and you always feel great afterwards!
I learned two great lessons from this weekend,
Lesson #1: this is “your practice” (i.e. your life) do not let anyone or anything around make you feel that you can’t accomplish all that you are capable of doing. Your mind has so much more power than we can comprehend and the more we tap in to it the more we can uncover!
Lesson #2: We are not born to take we are born to give. When we focus on giving to those around us we now can not be focused on our insecurities, inability, or what we are NOT” doing. We are now focused on giving our gifts, talents, and knowledge to those around us and it very freeing and enlightening. We all have such gifts to give we just have to let them lead and not let the “noise”around us block us from our greatness.
The most fun part of yoga is there is no “perfect” you are what you are for that day and you are better for doing it! There is always something to challenge you whether it be with the mind, with the heart, or with the body. That is the grace of yoga, you can always get some thing from it!
I went into this thinking I wanted to just help my athletes feel better in class and I came out of it with a whole new world I have opened up to!
I can’t wait to share in it with all of you!
I love to find some light-hearted reads that are so simple but really put things into perspective.
Here is a great article from the Huffington Post on the great life lessons we learned in Kindergarten!
I always say there is so much we can learn every day from our kids and here is the perfect blog to confirm that statement.
What is something you can really take from this list Fit Ones?
Post in the comments below…
I LOVE shrimp scampi- but trying to find a “healthy” version can be pretty challenging. Here is a recipe that I created a few years ago when I was cooking for families. The families really enjoyed it and they loved the veggies as noodles.
You don’t even notice the pasta is missing!
Also make sure to keep the broth (don’t discard it) It really tastes good in the zucchini noodles for leftovers.
4 zucchini, tops and bottoms cut off
1 lb raw shrimp- peeled and deveined
1/2 cup of grass-fed butter coconut oil or ghee can be used too (I used 3 tbsp of coconut oil)
5 cloves of garlic
1/4 cup of sun-dried tomatoes (diced)
3 tbs olive oil
1 tbs lemon juice
pepper, to taste
In a large pan, melt butter and add garlic, pepper, and lemon on medium heat.
When butter mixture is melted, add zucchini and shrimp and turn heat to high.
Toss zucchini and shrimp often, until shrimp has turned pink. Next add the sun-dried tomatoes.
Let simmer for 10 -15 minutes
*For more delicious recipes subscribe to my blog “like” me on Facebook @ Fitchicla! You can purchase my Ebook as well right from my site!
I feel so many people don’t even know where to begin when they walk into their local grocery store. There are distracting smells, colors, bright lights, etc …
Leading down danger aisles where your will power is over taken by the smells, and colors appealing to the eye.
Here are some great choices to stay on track that I really enjoy for each category!
Favorite Veggies: I really LOVE Brussel Sprouts and Broccoli! I eat them out of the bag like they are chips! You can create so many great combinations with these so that you never get tired of eating the same thing! Broccoli and Brussel Sprouts also have so many wonderful health benefits that keep you feeling great on the inside and out!
Favorite Fruit: Apples you can cart them around in case you are in need of an emergency snack. These also have so many combinations you can dip in almond butter, top with honey and unsweetened coconut flakes etc… Now you feel like you are enjoying dessert without feeling the negative side effects.
Must Have Munchies: Coconut Chips, larabars, raw trail mix, raw cashews, and raw almonds are also great go to snacks. They are also easy to carry around with you in case of an emergency.
Best Proteins: The rule of thumb is that meat should to be grass-fed and free of any antibiotics or hormones. We should try to purchase proteins that come from local farms that way we have more quality control when we buy eggs, chicken, etc. For fish, we primarily stick to wild salmon, ahi tuna steaks, and halibut etc .. Here are some great fish recipes to add to your list.
Killer Condiments: Dijon Mustard, Pickles, Tapatio, Balsamic Vinaigrette and Olive Oil, salsa, and guacamole.
Best “Dairy” Alternative: Almond and Coconut Milks (I like full fat coconut milk in a can), raw cheese or almond cheeses, Almond milk yogurt, kefer (great for smoothies), grass-fed butters,and ghee.
Beverages: Sparkling Waters, Sparkling Flavored Waters (with no additives), Kombucha, Unsweetened teas, black coffee, and fruit water (literally pour water and mix with your favorite fruit).
Always Have in the cabinets: Garlic powder, creole seasoning, unsweetened coconut flakes, coconut oil, franks hot sauce, and having salt and pepper always adds some great flavor too.
Now you have the tips and tricks to keep you focused on your next grocery trip!
To continue on with the pumpkin theme for the week ..
Here is a quick and easy recipe to give you just what you need for the sweet tooth craving ..
3/4 cup dates, (pit removed)
1/4 cup raisins
1 cup raw cashews
1/8 cup raw almond butter
1 Tbsp pumpkin puree
1 Tbsp pumpkin pie spice
1/2 tsp cinnamon
2 Tbsp of unsweetened coconut flakes
Place all ingredients in the bowl of your food processor. Pulse until they come together. You want the cashews to be pretty finely chopped.
Place the mixture onto a cutting board and use your hands to shape it into a square that is an even height.
Cut the square into bars or squares, and place in the fridge for 30 minutes to an hour.
This past weekend we completed our final days of the CPM yoga teacher training. It was so great to watch these women come from being nervous about teaching a pose to teaching a full hour class to students all on their own.
It was great to hear how each one of them wanted to teach or learn more about yoga for many different purposes. Some wanted to teach kids, others wanted to help co-workers, some wanted to learn more about their practice, and some were not sure where they wanted to take it.
Throughout the last few weeks the common theme was “how great people where feeling from yoga”.
So I came to the conclusion that It doesn’t matter what level you are at or “how flexible you are, etc… everyone starts somewhere.
The best part is yoga can be part of your daily routine for the rest of your life. I was talking to my grandma this week and she is doing a weekly “chair yoga” at her gym. This really helps her to be able to move better and reduce muscle and joint tightness and the aches and pains.
For me personally I wanted to do yoga because I was sick and tired of being injured. I wanted to find a good compromise, where I could feel the yoga benefits, yet still have a kick butt workout!
Well I found this through my yoga for athletes class, I felt this style was created just for me and I loved it!
Not only were my injuries feeling better, I was gaining tremendous strength and flexibility just by committing myself to once a week.
I started to wonder if yoga was benefitting me so much in these areas, what other benefits did Yoga have?
Whether you’re taking one yoga class a week, spending five minutes mindfully stretching each morning, or doing something more, your body and mind will thank you.
Everyone should try yoga and here is why:
- Less anxiety and a better mood. A 2010 study found that practicing yoga just three times a week increased levels of chemicals in the brain that help combat anxiety and depression.
- Less stress. An Ohio State University study found that long-term yoga might help you recover from stressful events more quickly.
- Better control over medical conditions affected by stress. Researchers earlier this year theorized that yoga may be effective in treating patients with stress-related psychological and medical conditions such as depression, anxiety, high blood pressure and cardiac disease.
- Better management of rheumatoid arthritis. Patients suffering from rheumatoid arthritis reported significant improvements in their quality of life after starting a gentle yoga practice.
- Better balance. The American Heart Association journal Stroke reported that post-stroke yoga may be able to improve balance, decrease fear of falling, and improve quality of.
- Less back pain. Back pain affects 31 million Americans (myself included), and it’s recommended by the National Institutes of Health as a way to ease pain and stretch muscles. A study funded by the National Center for Complementary and Alternative Medicine (NCCAM) found that after six months of yoga, those suffering from low back pain had significantly less pain, disability, and depression. And another study found that just 12 weeks of yoga had a greater effect than standard medical care in those who suffered chronic or recurring back pain.
Yoga has also:
- Lowers blood pressure
- Mental calmness
- Reduce’s stress
- Increase’s strength
- Greater flexibility
- Pain relief and prevention
- Better breath control
- Reduces soreness in the muscles
- Gives you more confidence
With all these wonderful rewards why wouldn’t you want to incorporate some form of yoga in your life?
How has yoga changed your life fit ones?
Post in the comments below …
If it tastes this good, it probably isn’t good for you!
When I sit down with a lot of my nutrition clients I have them email me or write down the current vitamins they are taking. It is shocking to me to see what some people bring me. I have had everything from gummy vitamins (or what I like to call candy disguised as vitamins), multi-vitamins with more chemicals than vitamins, and pills that are coated with more harm than good.
We take these “vitamins” because they are good for us right?
Here is a great article from http://www.mailonline.com about the hidden dangers in vitamins.
So Fit Ones look twice, read labels and if the ingredients are as a long as your grocery list avoid them!