Top 5 Ways You Might Be Vitamin D Deficient ..

vitamin D

We had a bit of a dry spell in the midwest the past week. I had no idea how much lack of sun took such a toll on my mind and my body … Until Monday when we received the much-needed sunshine we had all been desiring!

Lack of Vitamin D has many negative effects on us, and some effects being very detrimental to our overall health.

Here are some signs that you might be lacking in the vitamin D area ..

1. Muscle Fatigue and/or Pain: – Sore muscles and fatigue plagues many. With a simple add of Vitamin D you can go from feeling heavy and sore to light and recovered. Vitamin D enters muscle cells when it is metabolized, enhancing muscle contraction, which is vital for, building bone and helping with healing muscle.

2. Getting Sick Frequently: – Vitamin D receptors are found all over the body, including the immune cells.So without it you can be more susceptible to illness and allergies.

3. High Blood Pressure – Your body forms a peptide that is able to increase blood pressure via artery constriction and retaining water and sodium. Vitamin D suppresses this enzymatic process which causes high blood pressure. So add vitamin D feel less stressed which will also lead to lower blood pressure.

4. Depression and/or Sadness –  Serotonin, the brain hormone associated with mood elevation, rises with exposure to bright light and falls with decreased sun exposure. So when it’s gloomy and cold you are more apt to feel sad, and with some states we don’t have the luxury of seeing sun everyday. Taking Vitamin D will enhance your mood and make you smile even when the suns not out.

5. Slow down Metabolism – The conversion of sunlight to Vitamin D involves both the kidneys and the liver, which are vital for synthesizing Vitamin absorbed in the skin and keeping the metabolism moving in the way we want! Supplement Vitamin D to help keep everything moving in the right direction!

Fit Chic 

Paleo Spinach Enchilladas…

enchilladas

Calling all Mexican Food Lovers…

This is the recipe for you! I am always trying to find good recipes for Mexican food because it is my husbands absolute favorite food and this week is Cinco De Mayo.

So here is a great one that you can share in the festivities with!

 Ingredients

2 cups cooked chicken breasts

2 Tsp. olive oil

2 garlic cloves, minced

1/2 Tsp chili powder

1/2 Tsp ground cumin

1/2 green pepper diced

1/2 red onion diced

1/2 red pepper diced

6 ounce package fresh baby spinach (about 4 cups)

1/4 tsp freshly ground black pepper

1 jar of fresh pico de gallo ( what ever temperature you prefer I like medium)

8 (6-inch) corn tortillas

1/3 cup raw cheddar cheese

Toppings:

Handful of cherry tomatoes, halved

3 avocados thinly sliced

2 Tbsp Cilantro, roughly chopped

Directions:

Preheat oven to 400 degrees

Heat olive oil in a large skillet over medium-high heat. Add the garlic, peppers, onion, chili powder, cumin, and sauté 5 minutes. Add spinach, onion, and peppers;. Cook for 1 minute or until spinach wilts. Drain; cook 2 minutes or until cheese melts, stirring frequently.  Remove from heat and stir in your chopped chicken.

Heat 1 cup salsa in a saucepan over low heat. Dredge both sides of each tortilla in warm salsa using tongs, and stack the tortillas on a plate.

Spray a 9×13 dish with nonstick cooking spray.  Spoon 1 heaping scoop of the creamy chicken mixture into center of each tortilla; fold in half, and arrange in the 9×13 dish, overlapping slightly. Top with remaining salsa, and sprinkle with cheese.

Bake enchiladas for 15 minutes or until the cheese melts.

Top with avocado, tomatoes and garnish with cilantro.

Enjoy!

Fit Chic

Fit Chic Morning Rituals that are Recipes for Success ….

am rituals

It is very easy to let excuses, time, other tasks get in the way of your workouts and your overall success. We can have the best “intentions” to workout out, but life just seems to keep getting in the way.

Your morning is the key to success; it can be a routine that sets your day off to great start and it can start your day off to not so great too.

I have never been a morning person, but I have made my morning ritual such a habit that now the “know” of how good I will feel over weighs the unwant to get up.

I wake up around the same time everyday. I might vary an hour or so depending on what time I go to bed. This keeps your body in a routine making it much easier to get up in the am.

Set your workout clothes on your alarm .. Now you have to pick them up, making it much easier for you once they are in your hand to put them on!

When I get up the first thing I do is three full sun salutations and some light stretching. This gets my blood flowing, my body energized and motivated to start my morning exercise routine.

I then begin my morning mediation. Now that my body is feeling good, I want to train my brain to do the same. Don’t over think this, getting your mind settled through meditation (even if its 5 to 10 minutes) is effective at reducing negative mood, fatigue, and confusion. Starting the day with a centered mind helps you keep your goals in sight and stay on track.

With these simple tips you can start your day off on the right foot and get you in the right frame of mind to conquer anything that gets in the way of you and your workout!

Fit Chic 

Fit Chic Chocolate Yogurt Parfaits

parfait

Ingredients: 

1 cup of chocolate coconut milk yogurt (you can use vanilla as well)

1/4 cup of unsweetened coconut flakes

1/4 cup of sliced almonds

2 Tablespoons Dark Cacao Chocolate Chips

1 mason jar (optional)

Directions: 

Place the coconut milk yogurt in the mason jar. Top with shredded coconut, almonds, and dark cacao chips.

Enjoy!

Fit Chic

Fit Chic’s Lipsticks That Are Benefitting You While You Wear It!

lipstick

There are so many different beauty products out there, I feel like every time I walk into a department store the makeup section gets bigger and bigger with more colors to look at, and more products to sell.

I am an avid lipstick and lip gloss user! I have around 1o different colors, flavors, sparkle no sparkle (you get the point). Until recently I never stopped to think that these lipsticks/glosses could be doing me more harm than good.

Just like lotions, food, oils etc… the chemicals from our lipsticks or gloss can be harmful to our bodies, especially on our lips since that is where everything we put in our mouth goes.

Here is a list of some lipsticks and gloss that contain few chemicals, are all organic, and even  gluten-free as well!

Now you can not only look fabulous, but know that  you are not harming yourself in the process!

Arbonne Glossed Over Lip Gloss  – This lip gloss is described as offering “maximum lip shine with major softness.” The formula is infused with plant extracts, peptides, and a wonderful variety of natural oils to infuse lips with hydration and comfort. This Lip gloss makes the lips look full, hydrated, healthy, and luscious.

Red Apple Lipstick – This company offers a wide variety of lip gloss lipstick and many other gluten free cosmetics.

Gabriel Cosmetics – Which can be found online or at Whole Foods. So you can eat healthy and be healthy chic!

100% Pure – This is a great online site with many different gluten-free makeup and skin care to choose from.

Ecco Bella – Not only does this site have great colors to choose from, they include all of their ingredients below each product so you can really see what is going on your lips.

I read that the average woman “eats” 8 pounds of lipstick/lip gloss in her life. Can you imagine how these chemical infested products are affecting our health!

With just little changes we can look fantastic not just on the outside but the inside as well!

Fit Chic

Chunky Monkey Pancakes ..

banana pancakes

I made these delicious pancakes on Sunday. They were very simple and tasted amazing! They also tasted really good left over!

Ingredients:

1 cup of almond flour

1/4 cup of coconut flour

1 ripe banana (mashed)

1/4 cup of raw walnut pieces

1/4 cup of vanilla coconut creamer

1/4 cup of unsweetened vanilla almond milk

*If you don’t have coconut creamer you can use a 1/2 cup of almond milk.

1 egg (whisked)

1 tsp of cinnamon

1 Tbsp of raw honey

1 tsp of vanilla extract

1 tsp of baking powder

1/2 cup of water (might to add a little more if too dry)

1-2 Tbsp of coconut oil (for frying)

Directions: 

In a large mixing bowl combine flours, baking powder, and cinnamon. Stir till ingredients are mixed.

Next add mashed banana, vanilla, water, coconut creamer, almond milk, honey, and egg. Mix with mixer or large spoon on medium/high speed. Until ingredients are mixed and batter is formed (if it is too dry add more water), then stir in walnuts.

Pre heat large skillet or frying pan with a tablespoon of coconut oil. Pour batter onto the griddle, using approximately 1/4 cup for each pancake. Cook until pancakes are golden brown on both sides; serve hot.

Top with Grade B Maple Syrup and or almond butter.

Enjoy!

Fit Chic 

 

 

 

 

The Happiness Project …

choose happiness

“Happiness is not ready-made. It comes from your own actions.” —The Dalai Lama

What if you viewed happiness as a choice?

What if you could be happy and find joy each and everyday?

Wouldn’t you want that?

Why is it that some people seem so happy-go-lucky all of the time while others seem to walk around with a dark cloud hanging over their heads at all times.

Here are some simple steps you can take so that your life is filled with gratitude and happiness and not the alternative.

Look at the situation or your current state and choose to appreciate where you are and then focus on all the opportunity that lies ahead. If you always are saying woe is me then you will never be able to get out of your rut. What has really helped me with this is every morning I wake up the first thing I do is say what I am thankful for. This helps put my day in perspective right from the start. It also makes your mind focus on all the wonderful things you have and not what you don’t.

Choose to live in a problem solving state rather than a problematic state. Instead of putting all your focus on your problems, start to focus on solutions to the problems. This makes you motivated to get out of your rut and onto your goals …

Choose to not sweat the small stuff take the high road instead. Let go of grudges; it is much easier to forgive and forget in the long run then to let those pesky irritants eat at you. When you don’t respond to unkind emails or treat rude people with condescension, you’ll feel happier and maybe it will turn those people into happier people too, since you did not play into their snarkyness.

The easiest way to feel unhappy and frustrated with life is to play by life’s rules, follow and do what everyone else is doing—just because they’re doing it.

Instead play by your rules, find gratitude in what you do. Even if it isn’t your dream job, go in with a positive attitude and find a game plan to make it a better environment for you. Maybe its being grateful that you have a job, or find a coworker who needs help and mentor them. Pay it forward, and see how much more positive surrounds you.

In order to become happy, you have to choose to be happy!

Focus on what is good in your life and more GOOD will come!

Fit Chic 

 

An Embe Tribute To Women …

embee

Tonight I got to share a room full of women dedicated to empowering, encouraging, and supporting each other and our community!

It was so fun to celebrate the success’ of such fine intelligent women, and I was honored to even be nominated for such a prestigious award!

Embe is a wonderful organization dedicated to helping women of all kinds to be the best we can be!

Which completely aligns with the mission for my business. We as women are breaking so many barriers and redefining business in many different avenues.

It was such a fantastic night to celebrate the women in business who achieve so much in our community day in and day out …

I felt so blessed for the powerful women who were sitting next to me in this amazing venue and I was thankful to share in a night that will be forever remembered in my mind!

Happy Friday!

Fit Chic 

Roasted Steak Enchilada Bake

shredded-chicken-enchiladas

INGREDIENTS:

1 red bell peppers, cut into long thin slices

1 green pepper, cut into long thin slices

1 28 oz can of green or red enchilada sauce ( I love green sauce)

1 6 oz can of diced green chilies

1/2 head of cauliflower, cut into 1/2-inch chunks

1 small sweet potato, peeled and cut into 1/2-inch cubes

1 small onion diced

3 T  coconut oil

1 1/2 tsp ground cumin

2 garlic cloves, minced

salt and black pepper

1/2 cup chopped fresh cilantro

2 cups salsa/pico de gallo

2 ounces baby spinach leaves

10 corn tortillas

1 lb of bite sized beef steak pieces

2 cups shredded raw cheese ( you can find this at trader joes, your local grocery store, and or Coop)

2 ripe avocados

1/2 cup of sliced green onions (for topping)

1 6 oz can of diced olives (for topping if desired)

DIRECTIONS:

Preheat the oven to 425 degrees F.

In a large skillet place coconut oil, peppers, garlic, cumin, salt, and pepper, onion, steak, cauliflower, and sweet potato and cook on medium to medium – high until steak is cooked to medium and onions are translucent.

Prepare an 9x9x2-inch square baking pan with nonstick spray. In a small bowl, stir the cilantro into the salsa. Spread 1/4 cup of salsa into the bottom of the baking pan. Add a layer of tortilla pieces, to completely cover the salsa. Top with 1/3 of the vegetable steak mix, a handful of spinach, and 1/3 of the cheese. Make a second layer of tortilla, salsa, vegetables, spinach, and cheese. Top with with a layer of tortillas, salsa, vegetables, and cheese and pour enchilada sauce over the top. Last top with diced avocado, green onion. Cover with aluminum foil.

Bake for 10 minutes. Remove the foil and bake another 10 to 15 minutes, until cheese is melted and everything is heated through.

Let it sit for 5 minutes and cut into squares.

Enjoy!

Fit Chic

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