Category: Health

5 Ways to Get More Protein Without Eating Meat …



Some don’t like meat, others don’t for religious purposes, etc …

Either way protein is an essential ingredient for your overall health and wellness.

Here are links to five Protein enriched meals that are delicious, healthy, and give you the protein you need without the animal ….

#1 Paleo Cauliflower Fried Rice:

#2 Quiche

#3 Protein Muffins

#4 Shitake Broccoli Rabe

#5 Summer Smoothies

Now you have some variety to add more protein into your diet without having to eat any kind of meat. You will feel great and your body will thank you for it!

Fit Chic



The Top 4 Non-Dairy Ways to Keep Your Bones Strong……


One of the most common concerns I hear for not giving up dairy is that by doing so, you will put the health of your bones at risk, primarily due to insufficient calcium. I was talking with my friend who is newly pregnant, and one of her biggest fears was getting enough calcium without drinking milk. I explained to her that i have not had milk since I was 6 years old and my bones are stronger than ever.

I get my calcium from other resources and it has paid off big time!

Here are four very simple ways to keep your bones healthy and strong without needing any kind of dairy to do so:

1. Eat your greens! A large part of our bones are composed of calcium, making it an essential mineral for maintaining healthy bones. But there’s much more to bone health than just calcium. According to Michael Murray, ND, there are over 24 bone-building vitamins and minerals that work together to protect us from osteoporosis. For example, vitamin K is needed for osteocalcin (a protein found in the bone matrix) to mineralized bone. Magnesium increases calcium uptake and vitamin D helps it to get deposited into our bones. So, while milk is high in calcium it is incredibly low in magnesium and the other co-factors that allow us to utilize the calcium we consume. Green leafy vegetables on the other hand, are full of these vital nutrients ensuring that we get the calcium from our food. In fact, one study in the American Journal of Clinical Nutrition (Heaney RP, Weaver CM.1990; 51:656-657) compared the absorption of calcium from kale with the absorption from milk and found that calcium absorption from kale was 40.9%, compared to only 32.1% from milk. What’s more, just 1 cup of cooked collard greens provides you with more calcium than a cup of cow or goat milk! The following foods are essential for maintaining strong bones: Kale Parsley Sesame seeds Soft shell crab Sardines and anchovies (small fish with edible bones) Bok choy Brocolli Brussels sprouts

2. Get Your Daily Dose of Sunshine Vitamin D is essential for keeping your bones strong. It works to absorb calcium from your digestive tract and escorts it right where it needs to go: your bones. According to health integrationist Layna Burman, if you’re fair-skinned, you need 15-minutes of sun exposure (sans suncreen) between 12pm-2pm every day in order to get your daily requirements. If you’re darker-skinned, you’ll need closer to 30-minutes of sunlight daily. Most of us don’t get enough sun exposure especially during the winter, leaving us with weak vitamin D levels. Concerned about skin damage? Supplement with 2,000-4,000 units of D3. You could also get your vitamin D levels tested with a 25-hydroxy vitamin D test.

3. Incorporate weight training into your current workout regimen –  Just like your muscles become stronger and bigger with regular use, your bones will also become stronger and more dense with exercise. According to the Osteoporosis Foundation, the most effective type of exercise for building and maintaining good bone density is weight-bearing exercises and resistance training. Muscle and bone go hand-in-hand; the more muscle you have on your body, the stronger your bones are!

4. De-Stress When you’re experiencing stress, whether it is good or bad, your adrenals secrete cortisol, your primary stress hormone, to help remedy the situation. While cortisol is a powerful anti-inflammatory agent it can also be catabolic, meaning it breaks down muscle and bone, when it’s elevated around the clock. For example, exercise is a good form of stress that elicits the release of cortisol but when you’re over-trained and don’t give your body time to recover, you wind up doing more harm than good. Chronically high cortisol can also make your blood more acidic, forcing your bones to release calcium, an alkalizing mineral, to buffer the acidity. While I’m on the topic of acid/alkaline balance, I should also mention that certain foods also contribute to an acidic environment. Sodas and carbonated drinks have phosphoric acid which binds to calcium in your digestive tract and stops it from being absorbed. Excess amounts of coffee, alcohol, and sugar can also be acid-forming causing your body to leach out calcium from your bones. High cortisol levels coupled with a highly acidic diet can set you up for some serious bone loss. Be kind to your body by giving it plenty of downtime and feeding it alkalizing foods like fruits and vegetables.

What new tips are you going to use Fit Ones, to keep your bones healthy and strong for many years to come?

Fit Chic

Fit Chic’s Yoga Poses for Runners …


Many of my clients are participating in some sort of race (i.e 5k, 10k, 1/2 marathon, spartan etc ..)

Mobility and stretching is the key to keeping you feeling great doing what you love …

What if you could run more efficiently, be pain free, and actual feel better in your sport?

Wouldn’t you want to take 5 minutes a day to add to your routine?

Here are my top 5 favorite poses to keep you feeling great while you run!

#1 Down Dog – 

Runners experience shin splints, knee pain, foot problems, and tight IT bands. Down Dog helps lengthen and stretch your hamstrings, shoulders, and hips. Also it opens up the mid and low back which tend to get tight especially on longer runs. Lift your hip bones straight toward the ceiling and push your heels into the ground for the best overall stretch.

#2. Pigeon
This popular yoga move helps maintain flexibility in your glutes by stretching the extensors and external rotators of the hip, say Baptiste. And loose hips are happy hips—they help take stress off the knees and lower back, making everyday movements effortless.

Do it:

  1. Begin in high plank (pushup position). Drive your right knee to your elbows  and swing your right ankle toward your left wrist. Set the outside of your right foot down behind your left wrist and rest your right shin and knee on the floor. The closer you can get your ankle to your wrist, the deeper your stretch will be.
  2. Keep both hips parallel to the ground to help maintain a neutral spine position. Using your hands for balance, sink your pelvis down and lift your chest to enhance the stretch. Hold for 3 to 5 seconds and repeat on the opposite leg. Perform 5 to 10 reps on each side.

#3 Runner’s Lunge – Has many benefits (hence the name) to offer before and after running.

  • Increases strength of hamstrings, quads and legs.
  • Stretches hips and glutes.
  • Provides instant energy and relaxation.
  • Calms the mind by relieving from tension, anxiety and depression.

For new runners this is beneficial in improving the strength of the legs and their muscles. Runner’s Lunge helps increase speed and endurance when you open your hips up more and more. You may deepen the pose by staying at every point more than the suggested duration. Also make sure that the transition from one movement to the other should is deliberate and with repetition, exudes grace and ease.



#4 Triangle Pose will stretch the hips, groins, hamstrings, the muscles surrounding the knee, calves, ankle joints, shoulders, chest, and spine. It also strengthens the abdominal muscles, obliques, back, legs, knees, and ankles. This pose includes a light spine strengthening twist. This pose is great for runners because it helps to open the groins and hamstrings and improves balance by strengthening and stretching the ankles allowing for more efficient smooth running technique.
#5 Standing Forward Fold – This pose is a great opener for the calves, hips and hamstrings and helps to strengthen the quadriceps and knees. It’s important for runners to have loose and flexible hamstrings. Tight hamstrings are likely the culprit of back pain and tension which can then transfer to problems with the knees and hips even running down to the knee and shin.

Happy Running …

Fit Chic 



Fit Chic Top 5 Picks To Relieve Sore Muscles …


Are you constantly feeling sore after workouts? Have yoiuever wondered if you could have a magic “sore away” pill or potion?

Do you even know why are you are sore?

Here are some common reasons you feel muscle tension/tightness …and what “soreness” actually is …

 General soreness after exertion is typically cause by micro tears in the muscle.  Over time as the muscles rebuilds itself stronger to accommodate the activity, soreness should decrease. A muscle cramp, i.e., “a strong, painful tight muscle that comes on suddenly and lasts much longer than desired, may be linked to a variety of causes:
  • Exercise,
  • Blood flow problems
  • Lack of minerals such as calcium, potassium and magnesium
  • Dehydration

Here are some easy at home remedies to help turn the muscle soreness into a pain free body!

#1 Hydrating Salts – After a workout you should begin by hydrating within the first 10-15 minutes after. You still sweat a significant amount and you need to replace the fluid loss. The magnesium and some other trace minerals found in salt absorb through the skin to help heal damaged muscle and other soft tissues.  Minerals in salt also work to fortify bones, skin, and connective tissues that may contribute to body soreness in other ways.

# 2 Epson Salts – Baths with warm water are great and relaxing as it is, so when you add epsom salt it makes it even better!  .Epsom Salt  to help with sore muscles after a workout and is often used in a bath. The idea is that soaking in the magnesium sulfate bath helps in the muscle recovery process. It also can aid in stress relief and a good night sleep; a win win to me!

#3 Coconut Oil – Coconut oil is recommended for a wide variety of ailments, so why not spread some over the areas of discomfort. Coconut oil promotes joint circulation and increases joint flexibility. It offers relief to your muscles and joints because it contains a special group of fats known as medium-chain fatty acids. These fatty acids possess important healing properties.

#4 Move It – If you’re just stiff and sore, more of what got you that way may be the answer.  Over time, your muscles will build and strengthen and you’ll be able to do more with less discomfort.  I know if I sit too much I let what I call rigamortis set in. Getting up and moving around works wonders.  Our muscles tend to want to stay doing whatever they’re doing, unless we force them to change.  If you’re tensed up, they’ll stay tensed up.  Stand up, walk, run, and/or stretch. Do whatever you can to be active, so you can stay active and break up the lactic acid in the muscle.

#5 Tart Cherry Juice – The best way to accelerate muscle recovery post workout is to prevent muscle damage from occurring before you exercise. What you do before can help you tremendously after!  And one of the best ways to do prevent muscle damage during exercise is to consume the right nutrients before. Tart cherry juice does just that. It is naturally high in potassium, which conducts electrical impulses throughout the body. This mineral also helps maintain blood pressure, hydration, muscle recovery, nerve impulses, digestion, heart rate, and pH balance.

Now you can live a sore free life!

Fit Chic 

Calling All Wineos!!!

For many of you that know me, you know I love to work hard but have a little fun for my reward. Some people enjoy dessert, cheat meals, fast food etc… I enjoy my wine. There is nothing better than sitting with the one you love or your best friend chatting over a nice glass of vino.

Here is a great article I found on on why wine is not only enjoyable but 7 reasons it is beneficial to your health too!


High-fiber Tempranillo red grapes–which are used to make certain red wines, like Rioja–may actually have a significant effect on cholesterol levels, according to a study from the Universidad Complutense de Madrid in Spain.

Healthy study participants who consumed the same grape supplement found in red wine saw their LDL, or “bad cholesterol,” levels decrease by 9% among healthy. Participants with high cholesterol experienced a drop of 12%. What’s the big deal? Excess LDL ends up getting deposited in arterial walls and forming plaque, which causes arteries to stiffen and blood pressure to rise, ultimately leading to heart attacks, says Arthur Agatson, MD, an associate professor of medicine at the University of Miami and author of The South Beach Heart Program.


On top of lowering bad cholesterol, polyphenols–the antioxidants in red wine–can help keep blood vessels flexible and reduce the risk of unwanted clotting, says John Folts, PhD, a professor of cardiovascular medicine and nutrition at the University of Wisconsin – Madison.

“They’re nearly as effective as aspirin,” says Folts. But be careful: Chronic heavy drinking damages the heart, so, as with most things, moderation is key.


The skin of red grapes–a rich source of red wine’s natural compound resveratrol–may actually help diabetics regulate their blood sugar, finds recent research published in the journal Nutrition. Study participants who took a 250 mg resveratrol supplement once a day for three months had lower blood glucose levels than those who didn’t take the pill. Plus, resveratrol-takers also had significant decreases in total cholesterol and systolic blood pressure. Researchers suspect that resveratrol may help stimulate insulin secretion or activate a protein that helps regulate glucose and insulin sensitivity.


Resveratrol may also be the key to keeping your memory sharp, says Philippe Marambaud, PhD, a senior research scientist at New York’s Litwin-Zucker Research Center for the Study of Alzheimer’s Disease and Memory Disorders. The compound has been shown to hamper the formation of beta-amyloid protein, a key ingredient in the plaque found in the brains of people with Alzheimer’s. Marambaud suggests flexing your noodle by doing crossword puzzles and brain teasers for an hour then cooling down with a glass of wine.


If you hate getting sick (and who doesn’t?), the antioxidants in red wine may help keep you healthy. A 2010 study in the American Journal of Epidemiologyfound that among 4,000 faculty members at five Spanish universities, those who drank more than 14 weekly glasses of wine for a year were 40% less likely to come down with a common cold. Why? According to the National Institutes of Health, antioxidants are believed to fight infection and protect cells against the effects of free radicals, which may play role in cancer and other diseases.

Another antioxidant boost? They may also lower sex hormone levels to protect against breast cancer, says a study from Cedars-Sinai Medical Center in Los Angeles


According to researchers at the University of Virginia, the resveratrol you get from drinking one glass of red wine three or four times a week may be enough to starve any nascent cancer cells. The scientists dosed human cancer cells with resveratrol and found that the compound inhibited the key action of a cancer-feeding protein


Clearly, resveratrol is a bit of a limelight hog when it comes to the healthful compounds in vino. But research in the Journal of Biological Chemistrysuggests piceatannol, the chemical compound our bodies convert from resveratrol, deserves some credit. This compound was shown to actually prevent the growth of fat cells in a series of lab tests. How? Researchers say that piceatannol binds to the insulin receptors of fat cells, essentially blocking the pathways necessary for immature fat cells to mature and grow.

So wine lovers everywhere now you can really take the time and enjoy that glass of wine and know all the wonderful benefits it has on your health!

Fit Chic

Fit Chic LA’s Favorite Food Picks …

grocery aisle

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!

Fit Chic




How Top Athletes Fuel Their Bodies and Why We Should Too!!

us olympics

The Olympics this summer really made me excited and motivated in all aspects of health and fitness. In order to be at the level of competition they are they have to train smart, get adequate rest, and nourish their bodies with whole heart healthy foods. All of these components day in and day out allow these athletes to be on top of their game.

Here are 5 approved healthy habits from olympic athletes in Rio …

#1 They Hydrate Their Bodies: 

Meg Mangano, team nutritionist for the LA Clippers and member of the U.S. Olympic Committee’s Sport Science Network, “because I’m hyper-focused on hydration.” She recommends athletes start drinking water as soon as they get up, and continue drinking fluids throughout the day. Dehydration can significantly impact performance, and drinking more fluids is one of the easiest things athletes can do to improve their performance. Most top athletes drink about 1/2 to 1 ounce of fluid per pound of body weight every day, and at least half of those fluids should be from water.

Why you should too: “Most people live in a constant state of mild dehydration,” Mangano says. Being dehydrated not only impedes athletic performance, but can lead to a sluggish metabolism. Drink water (or other calorie-free beverages) until your urine is pale yellow, like the color of lemonade. A good goal is to drink about half your body weight in water every day. If you weigh 150 pounds, you should drink 75 ounces – nearly 10 cups – of water. To add some flavor and hydrate even more try NUNN ACTIVE hydrating salts … 

#2 Athletes Treat Food as Fuel

The best athletes consider food as fuel. “Good nutrition is part of their overall lifestyle – just like the attention they have to training, bodywork and sleep.” Today’s Olympians eat right not only for improved performance; they do so to recover better and stay healthy.

Why you should too: “Many people fuel their cars better than their bodies. “If you wouldn’t put low-octane gas into a Porsche, then why would you eat low-quality food?” Instead, before taking a bite, ask yourself: “How is this going to make me feel, perform and improve my health?” Take it even further and track what you eat in a journal or online app like, then record how you feel. People who record what they eat – even if it’s only for a few days a week – generally have healthier diets. Here is a link to see what Olympic Athletes are consuming on a daily basis …

They Eat Lots of Omega 3’s (i.e seafood) 

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. In the 2016 Summer Games, they’re expected to eat more than 82 tons of seafood. What’s great about fish is that it provides lean protein, plus the anti-inflammatory omega-3 fatty acids that have a lot of health benefits and aid recover.

Why you should too: Most Americans eat just 10 percent of the 8 to 12 ounces (about two fish meals) per week recommended in the 2015-2020 Dietary Guidelines for Americans. Getting enough seafood ensures that your body will have an optimal amount of the omega-3 fatty acids DHA and EPA, which improve heart health, reduce the risk for Type 2 diabetes and help maintain a healthy weight.

They Follow an 80-20 Rule

No one eats perfectly all the time – including the most decorated Olympians. Most athletes stick to their performance nutrition guidelines about 80 percent of the time. This doesn’t mean they’ll eat anything that winds up on their plate, but they may indulge occasionally by eating some baked goods, fried foods or salty snacks.

Why you should too: If you try to eat perfectly 100 percent of the time, you only set yourself up for failure, if you use the 80/20 rule you are sure to have long-term success and not feel like you are being restricted. For example, if you eat 21 meals in a week, make sure 17 to 18 meals contain a protein, carb, and good fat then have fun with the other 3 to 4 meals. Now having fun is not a “cheat” meal or an excuse for gluttony it is a meal that you enjoy and it doesn’t even mean it can’t be a protein carb, or fat! For example our fun meals are usually on friday night and sunday morning. This doesn’t mean they are “bad”, it means I have put enough “positive meals” in my body and can “afford” to indulge in a fun meal once in a while!

Fit Chic

Fit Chic Tips To Get Your Kids Eating Out of the Palm of Your Hand (Literally)…

kids eating healthy

If you have picky eaters, this blog is for you!

Making health a priority can sometimes seem impossible. It can feel over whelming, time consuming, and expensive but thankfully with these helpful tips we can turn your picky eater into a healthy eating machine!

#1 Let Your Kids pick out the recipe – You can go to Pinterest, Google, or your favorite cookbook. Pull up a few recipes and let your child participate in choosing what you and the family want for dinner.

#2 Let Them Get their Hands Dirty – Allow them to help you safely prepare the dishes and drinks. This is a team effort, and they’ll be thrilled to eat what you all created together.

#3 The 2 Option Rule – Sometimes just by offering two options kids feel like they are able to “choose” and are more apt to try new healthy snacks and/or foods. For example Offer them a Strawberry Coconut Shake or a Chocolate Banana Shake. Or Carrots with ranch or Apples with Almond Butter. Even just offering them options leads to a more relaxed environment where they don’t feel pressured to eat one thing!

#4 Don’t Make it a Big Deal – Why when we start to change our eating habits for the better, do we feel the need to announce it to the world. If you don’t make it a big deal it usually isn’t. You can teach your children why healthy and nutritious foods are so good for them without making it a huge spectacle. Also, kids typically want to try or eat what you as parents are eating. If you make it a big deal now it can become intimidating and and overwhelming. When in doubt KIS it (Keep it Simple).

#5 Clean out the Crap – If you don’t buy it they won’t eat it! Kids don’t “need” processed sugar around them at all times. That doesn’t mean that they can never have a doughnut or ice cream ever again but use it as a treat or special occasion. Why would you want to feel your kids up with foods that you don’t want to eat. Secondly, in all my years of nutrition counseling I have never seen a kid starve to death!

Now you have the tips and tricks you need to get your kids on the path of healthy happy lifestyles!

Fit Chic

Fit Chic Fair Foods …

Continuing the Fair Food Theme yesterday … Fit Chic and KDLT have teamed up to bring you some delicious Fair Foods that are nutritious and delicious.

There are tons of fun recipes:

Coconut Cashews

Fried Pickles (in case you missed out yesterday) 

Chicken Apple Brats 

Homemade Caramel Apples 

Now you can have fun at the Fair and in fact if you live in or around Sioux Falls you can have fun at the Sioux Empire Fair 

Happy Friday!

Fit Chic 

Fit Chic Tips You Don’t Want to Forget After Your Workout….

drinking water

Now your workout is done you are feeling great, but many of us miss some key points in avoiding injury, fueling our body, and taking the proper steps to keep our body healthy and feeling great today and for many years to come.

Here are four key components that most people forget or ignore in their health and fitness regimen. When you add these to your routine you will feel like a million bucks!

Forgetting Your Cool Down:

Warm up is great but look at the great <a href=””>Michael Phelps</a>, who talks about one of the most important things he does when training or after a race is recovery or cool down swims. This gives your body a chance to flush out the lactic acid in your muscles, help with sore muscles, and prevent tightness and injury. So make sure you take 5-10 minutes after your workout to cool your body down.


A common excuse I hear is “I am just not hungry after a workout”… well too bad eat anyways. Whether it’s a post recovery drink ( I really enjoy <a href=””>SFH Recovery</a>) with water or coconut water, or a lean protein with a carb like 1/2 a sweet potato or veggies. You need to feed your muscle after all the hard work you just accomplished. This will make your muscles repair quickly which will leave you with little soreness and prevent injury. Make sure to keep a snack in your workout bag or keep items in your car that are good grab and go snacks.


Make sure you get extra H2O, especially when working out if you don’t hydrate your body it can lead to muscle fatigue, cramping, migraines, and make you go from a workout high to a   thirsty low!

Change Your Clothes: 

Make sure you bring a change of clothes or rinse off before going on with your day. Sitting in your same old workout clothes will cause acne, infections in the not so pleasant areas, and a permanent workout aroma stain in your clothes.

Add these four key compenents to your workout routine, and you will feel better on the inside and out!

What are some of your post workout routines that really work Fit Ones?

Fit Chic