Banana’s Foster In a Mug …

banana bread in a mug

For Fat Tuesday I wanted to create a healthy festive Mardi Gras treat that was tasty but kept me on track with my health and fitness goals! This is, tasty, ready in minutes,  and individually sized so there won’t be a ton left over.

Ingredients: 

1 scoop of vanilla or chocolate protein powder (I used chocolate)

1 1/2 tablespoons of coconut flour

1/2 cup mashed banana

1 tablespoon of nut butter (I used almond butter)

1 teaspoon of vanilla extract

1 teaspoon of baking powder

2 teaspoons of cinnamon

1 egg (whisked)

1 tablespoon of unsweetened almond or coconut milk

*optional toppings unsweetened shredded coconut and/or raw pecan pieces

Directions: 

In a large mug place protein powder, coconut flour, baking powder, cinnamon and stir. Next add mashed banana, vanilla, nut butter, whisked egg, and milk. With a large spoon mix all ingredients until ingredients are completely blended together.

Place in microwave for 60 – 90 seconds. Make sure the middle is cooked completely. If not stir and place back in for 30 more seconds.

Remove and top with optional toppings and maybe one more dash of cinnamon.

Enjoy!

Fit Chic 

 

5 Easy Ways To Add More Protein To Your Diet ..

tuna-stuffed-eggs-2014

Protein can be a very difficult thing to add to your diet especially if you are not prepared. It is also one of the most beneficial for your body. If you are feeling sluggish, having trouble losing weight, have low energy, feel fatigued, moody, soreness, and often sick this is the blog for you.

Here are the top 5 easiest ways to incorporate protein easily into your daily routine:

# Individual Protein Powder Packs – When you’re low in protein, your system knows it needs energy, and you crave foods that will give you fuel fast. Unfortunately, those foods cause more harm than good to our bodies. So, instead of reaching for a cookie, fill up your water bottle with some protein powder. If you are not a fan of water you can add a delicious nut based milk (like almond or cashew coconut is yummy too). Now you’ll curb cravings for sweets by giving your body the kind of sustained energy it really needs. If you are Vegan or have Dairy issues, than I really like Garden of Life Protein Packs.

#2 Jerky -Lean jerky is a convenient way to get more protein into your diet. However,quality is key when choosing the right brands.  Many types of jerky contain sugar, preservatives and various gluten. They’re also frequently made from lower-quality meat. Some jerky and “snack sticks” come from grass-fed beef, bison and other free-range animals. Choosing jerky from grass-fed animals will provide better-quality meat with higher amounts of healthy omega-3 fats (36). Lean jerkies or snack sticks typical contain about 7 grams of protein per oz. They can often be stored for several months without refrigeration and are ideal for travel.

#3 Hard boiled Eggs – eggs are a complete source of essential amino acids and a healthy way to pack protein into your meal or snack. If you’re worried about cholesterol, don’t be. The latest evidence suggests the cholesterol in eggs—yes, including the yolks—isn’t a concern. You can also boil a bunch of eggs at once and grab them on the go when you need.

#4 Protein Bars: Here is a great link I previously posted on why and when bars are a good choice and why and when they are beneficial.

# 5 Canned Fish or Clean Deli Slices – Canned fish is a fantastic way to boost protein intake. It requires no refrigeration, so it’s wonderful for travel or to keep at your desk. It can be enjoyed as a snack or with a meal.Deli Meat is a great snack that is an easy grab and go food to get more protein in your daily life. Try to shoot for leaner proteins like turkey and/or Chicken. I like brands like Boars Head and Dilusso.

Happy Hump Day!

Fit Chic 

 

Spicy Chicken Stuffed Avocado

chix stuffed avo

Most of my clients are always looking for good lunch and snacks items to bring to work so as I was scrolling through Pintrest I came across this recipe that is the perfect solution to this problem.
 Ingredients
1 large, ripe avocado
2 cups cooked, shredded white meat chicken
1 cup spinach, finely chopped
10 cherry tomatoes, quartered
1/4 cup plain coconut milk yogurt or grass-fed yogurt and 2 tbsp plain yogurt, split
1 egg
1/4 tsp garlic powder
1/4 tsp salt
1/4 tsp pepper
1/8 tsp cayenne pepper
1/4 teaspoon of creole seasoning
1 – 2 teaspoons of tapatia, sriracha, or hot sauce of choice
1 tbsp coconut milk ( I use full fat coconut milk)

*Optional top with a little chili powder

Directions
Preheat oven to 375.
Cut the avocado in half, carefully removing the pit. Scoop out the middle of each avocado half, leaving about 1/2 an inch of avocado in the skin. Add the scooped out avocado to a large bowl.
To the bowl with the avocado, add the chicken, spinach, tomatoes, 1/4 cup greek yogurt, egg, and spices. Mix very well until all combined.
Scoop as much mixture as you can fit onto each avocado half.Sprinkle with extra chile powder if desired.
Place stuffed avocados on a foil-lined baking sheet and bake for 10-12 minutes, or until warm.
Meanwhile, prepare sauce: whisk together 2 tbsp of greek yogurt with 1 tbsp hot sauce. Whisk in about 1 tbsp of coconut milk, or until desired consistency is reached.
When avocados are done, drizzle with yogurt sauce and serve.

Enjoy!

Fit Chic

Our Fit Chic Oscar Tradition Lives On!!

oscars

oscar party

Since I can remember my mom and I have always made the Oscars a fun fabulous party in our home. We would dress up, pick our winners, and make wonderful hors d’oeuvre’s and Oscar themed treats.

It has been a tradition that has never been missed, and year after year we have incorporated it and include friends, family, husbands/wives etc …

The past three years I have not been able to be with my mom or my sister on this honorary day, but this year I got the honor of getting to go back to Los Angeles to celebrate!!!

This year topped the cake, we had our ballots ready, our oscar finest attire, and enough food to feed the Academy!

So Here is the fun Oscar Menu featuring top foods for the Oscar Nominated Films …

1.Hacksaw Ridge – Asian Slaw

2. Fences – Biscuits (as that was food that made Denzel Happy in the movie)

3.Lion – Jalebi an Indian treat that the little boy dreamed to eat …

4. Arrive – Sliders AKA Mini Ufo’s

5. To Hell or High Water – Texas Mashed Potatoes

6. Moonlight – Chef’s Special of Jumbalaya (watch the amazing movie and you will understand)

7. Hidden Figures – Milky Way Cheesecake Bites

8. La La Land – Chicken on a Stick (the name He wanted his Jazz Bar to be called)

We had fun gold and black decor and made it a perfect evening at the Oscars!

You can make so much out of tradition,

So I thought it would be fun to hear your traditions as well Fit Ones …

What are you passions and how can you apply them to activities, themes, and rituals that have inspired you over the years?

Post Your answers in the comments below …

Fit Chic 

20 Things to Add To Your Life Fit Ones…

yoga pic

I found this posting on one of a friends Facebook pages, and I wanted to share the importance that these twenty items bring. Keep this list close to your vision daily and read it often, as words are very powerful and the more you can keep this list in your vision the more impact it will have on your life.

I am a big advocate of looking at the glass half full, you can see the good in any situation and when you do you become so much stronger, happier, healthier, etc….

So here are 20 things I want to add to my life to keep me on a Road to Being the Best Me that I can Be!

1. Know that With God All Things are Possible

2. I will make decisions necessary each day to Win Big in my Life

3. I will love myself and my husband more and more each day!

4. I will plan my day EVERYDAY!

5. I will set a standard of excellence for myself and my clients!

6. I will not allow negative distractions or the opinions of others to interrupt my visions and goals.

7. I will strive to be the best coach and leader to my clients each and everyday and help lead them to their paths of greatness.

8. I will hold a level of expectation for myself, my family, my friends, and my clients!

9. I will wake up each morning with a mission to inspire, empower, and teach!

10. I will believe in others more than they believe in themselves!

11. I will be mentored and lead my people who inspire, teach and lead individuals on a path to great success.

12. I will remove my ego, and not let other people’s drama get in the way!

13. I will keep the “Eye of the Tiger” mindset and keep a clear vision of what it is I am doing and where it is I ultimately want to be.

14. I will do my best to lead people to become healthy and happy and in return I will be happier and healthier!

15. I will not wish it was easier, I will just choose to be better!

16. I will let my fear drive me not lead me astray!

17. I will do my do diligence to journal each day and see my progressions and growth happen on paper!

18. I will take pride in the things that I have and work harder for the
things that I want.

19. I don’t believe in Luck, so I will prepare myself for when the opportunity presents itself.

20. I will represent “Fit Chic” and empower women to believe in themselves and love the person that they are!

Here is the article from MindBodyGreen regarding the 20 Things that You Shouldn’t Tolerate?

Keep both of these close to you, and read them often!

Which of the 20 things are you going to take away from this?

Happy Friday!

Fit Chic

Banana Walnut Protein Muffins to Keep That Fit Chic Figure!

 

I made these for my family, and they were in heaven.

Not only are they delicious, but they are packed with protein which is a key ingredient to keep you feeling good, strong, and satisfied!

Warning:::: limited yourself as it will be hard to not consume all 12 muffins.

Ingredients:

1 3/4 Almond Flour

1 scoop of vanilla or chocolate protein powder

1 teaspoon of baking soda

1 teaspoon  of baking powder

1/2 teaspoon of salt

2 mashed ripe bananas

1/4 to 1/2 cup of crushed walnuts

1/2 cup of coconut oil

1 teaspoon of cinnamon

1 teaspoon of vanilla

1 egg

1/4 cup of unsweetened almond milk

Directions:

In a large bowl combine flour, baking soda, baking powder, salt, whey, and cinnamon and mix.

Then in a separate bowl mash the banana until completely smooth and then mix in with the flour ingredients.

Then add the coconut oil, vanilla, almond milk, and egg to the mix and blend till completely mixed throughout.

Last add the walnuts and mix.

Grease your muffin tin (I use olive oil Pam), and place the muffin batter into each muffin tin to about 3/4 full.

Place in oven and bake for 12 -15 minutes or until lightly browned on top.

Let cool for about 10 minutes and serve.

Enjoy!

Fit Chic

Top 5 Ways to Meditate

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Meditating is such a key component to our health and wellness. It is the calming of our brain to allow us to bring intention, peace, and knowledge of yourself, and find your center.

When I first heard of meditating I associated with yoga guru’s or monks. I felt I could not just sit in a room with my legs crossed for hours in my thoughts …

well good thing that is not the only form of meditation!

1. Write your thoughts on paper 

Each morning, spill out a page of junk that’s been on your mind. Notice the pressure of the pen on the paper. The sound of the tip scraping along the page. The way the ink bleeds. After writing for a bit about your day, and your shopping lists, and the cute boy in yoga class, you’ll find that you don’t have anything left to write. This is when you take a deep breath, and allow mindfulness to permeate. Go deeper. Soon, you’ll be writing with complete presence, as if another voice is writing through you.

2. Breathe

The easiest of all! Breathing truly is the difference between feeling anxious and feeling relaxed. Try adding a few rounds of 4, 4, 8 count breath into your daily routine. Inhale for 4 counts, retain for 4 counts, and exhale for 8. Close your eyes. Be slow. Repeat.

3. Yoga

Come into each practice with an intention and keep that in the front of your mind and you will be amazed at how much this one hour really carries over to other aspects of your life.

4. Walk

Enjoy the fresh air and vitamin D and while you walk Inhale and lift your foot, exhale and plant it. Repeat.

5. Listen to Music

Try to hear every instrument and words in the song. Separate the lyrics from the melody—listen to something instrumental I really enjoy Pandora’s Acoustic or Solo piano station.

Fit Chic 

Crock Pot Chile Verde

Ingredients

4 pounds pork butt or shoulder, cut into 2-inch cubes

2 teaspoons salt

1 teaspoon freshly ground black pepper

Almond Flour for dredging

1/4 cup olive oil

3 yellow onions

2 green bell peppers, cut into 1-inch cubes

2 Anaheim or Poblano chiles, cut into 1-inch cubes

2-3 jalapenos, seeds removed, and finely chopped

3 garlic cloves, peeled and finely chopped

1 1/2 pounds tomatillos, roasted, peeled and chopped

1 tablespoon dried oregano

2 teaspoons ground cumin

2 tablespoons coriander seeds, crushed and soaked in a scant amount of water

2 bay leaves

1 bunch cilantro leaves, cleaned and chopped

4 cups free-range chicken stock ( I purchase mine at Trader Joes)

Directions

Season the pork meat generously with salt and pepper, lightly flour. Heat oil in a heavy-bottomed skillet over medium high heat and brown pork chunks well in small batches, on all sides. Lift pork out of pan and place in a wide soup pot. Discard fat and place the onions and peppers in the same skillet and sweat over moderate heat, stirring occasionally until limp, about 5 minutes. Add all of the chiles and cook an additional 3-4 minutes, then add the garlic and cook 1-2 minutes more.

Add the Sauteed vegetables, chopped tomatillos, dried herbs and cilantro to the meat, cover with the chicken stock and bring up to a boil and reduce to a slight simmer. Cook for 2-3 hours uncovered or until the pork is tender.

Enjoy!

Fit Chic

How Bad Do You Want It?

do whatever it takes

Some video’s just speak to me. They shake something loose inside of me and really wake me up; hitting me in the face like a ton of bricks.

What are you willing to sacrifice to get what you want and go after your passion with full force?

 People say they want to be successful, but are you willing to do whatever it takes to make it happen? Successful people are in that place because they are willing to do what the average person doesn’t want to do day in and day out.

My favorite line of this video is by a guy by the name of Eric Thomas: “If you want to succeed as bad as you want to breathe, then you will be successful.”

Watch this video every time you want to second guess why are getting up at 4am, or why you are not going to meet your friends for happy hour in order to go to the gym, why you are going to put in the efforts day in and day out to get to where you want to be?

Take a look it will really open your eyes …

 

Fit Chic

Fit Chic Ideas for Left Over Valentine’s Candy …

vday candy

Valentine’s Day has officially come and gone, but the sweet treats unfortunately are still lingering. Here are 4 fun ideas to do with your candy besides putting it in your mouth.

#1 Board Games: Is your game of Monopoly missing one of it’s pieces? Does your box of Checkers have a missing black or red? Do you want to play tic tac toe, or maybe need some “Chips” to bet.Well here is the perfect opportunity to grab some leftover candy and keep the fun going.

#2 Candy Board for a loved one .. I think Candy Boards are so cute, thoughtful, and creative. With all the left over candy wrappers or candy still wrapped make a loving candy board to show that special someone how much you appreciate and love them.

#3 Make Paint What do you do with all the leftover conversation hearts … Why not paint? Here is the recipe to turn your conversation into beautiful color!

#4 Chocolate Lip Balm: Melt 3 tablespoons cocoa butter in the microwave, then add a piece of leftover chocolate and stir until melted. Combine with the contents of 1 vitamin E capsule and 1/4 teaspoon almond extract. This lip balm is just as effective as the one you have right now. You could also give as a gift or just keep it for yourself!

Happy Friday!

Fit Chic