Look on The Bright Side Winter is Just For a Season…

happiness in snow

Recently I have heard a lot of my friends, members, and people around me talk about how sick of the weather they are. It has been a very cold winter for many states this season, but I haven’t been terribly plagued by it and I believe it is because I got mentally prepared.

My husband and I relocated from Los Angeles to South Dakota, and while it has been nothing but sunny days and heat waves in LA it has been below freezing and snow all around here; and I would not have it any other way.

The grass is not always greener on the other side. Yes, it was wonderful to have great weather all the time but there are a lot of other circumstances that come into play that people forget to take into account. While the weather is nice you always have to sit in LOTS of traffic and deal with LOTS of people all the time that also enjoy the weather. In South Dakota the weather is not always the best but you have a wonderful supportive community, sometimes it is just nice to have to stop and smell the roses. When you have a snow day and you literally can’t do anything it is a great way to recharge and allow your body to take a day!

Here is a great bunch of quotes to focus on when you get those Winter blues!

It is all in how you approach it! If you know it is literally just a season and embrace it, the weather just doesn’t feel as bad!

With each new day becomes one day closer to spring :]

Happy Friday!

Fit Chic

Fit Chic Cleansing Soup #2

soup

Here is recipe #2 of cleansing soup week trend. This one has so much flavor and puts a whole new twist on Thai …

This is delicious and another great one you can freeze for later use.

Ingredients: 

1 pound boneless skinless chicken breasts (3-4 breasts) diced

1 tablespoon olive/coconut oil

1 cup uncooked wild rice or white rice rinsed and drained

1 cupbutternut squash, peeled and cubed (you can buy frozen)

1 small sweet potato, peeled and cubed

Granny Smith apple, peeled and cubed

1 small zucchini, sliced and quartered

1 onion, diced

1 tablespoon freshly grated ginger

4 garlic cloves, minced

2 tablespoons  brown sugar

2 tablespoons of Gluten Free Thai Peanut Sauce 

1 tablespoon dry basil

1 teaspoon ground cumin

1/2 teaspoon pepper

2 14 oz. cans cans quality coconut milk

5 cups low sodiuim chicken broth

1 tablespoon coconut flour

1/4 cup water

1/3 cup creamy peanut butter or almond butter

2 tablespoons lime juice

*optional cashews and or sriracha

Directions: 

In a large crockpot place diced chicken in with chicken broth, lime juice, coconut milk, water, and oil. Next add all the veggies, apples, rice,  sugar, and spices. Last top with coconut flour and almond butter, Thai Sauce.

Heat on low and cook for 8 hours. If you need it faster put it on medium to high and cook 6-8 hours.

Top with cashews and or sriracha.

Enjoy !

Fit Chic 

Fit Chic Top Mind Body Habits for 2017 …

love-yourself-enough

With these simple additions to your life, you will be sure to make this 2017 your best year yet!

#1 Meditation: Clearing your mind will open up a whole new world for “Calm”, stress-free behaviors. It also helps with sleep, overall health, emotional stability, and overall happiness in life! 

#2 Stretch for Longevity: Stretching and Stretch classes like yoga, pilates, flexibility and mobility, and movement classes all help increase your flexibility, improve your performance, decreases risk of injury, and increases the blood flow to your muscles. It also helps you to feel even better during your workouts with reduction in soreness, injury prevention, and stress in joints.

#3 Gratitude Journal: According to a study by researchers from the University of Minnesota and the University of Florida, having participants write down a list of positive events at the close of a day — and why the events made them happy — lowered their self-reported stress levels and gave them a greater sense of calm at night. I personally have one and I have felt so much peace and have really broadened my perspective on all the wonderful things in the world I have to be thankful for. I have a routine I do every morning; everyday my alarm goes off, the first thing I do when I hop out of bed is quickly think of one thing I am thankful for. This simple tip has changed the way I view each day and made it a positive from the start!

#4 Living Healthy at Work: With stand up desks, walking meetings, healthy vending machines, nap areas, etc ,,,, You spend the majority of your day at your job healthy workers are among the happiest and most productive at their jobs. Numerous studies have shown that employees in better overall health exhibit high performance and efficiency levels, leading to a greater work performance.

Fit Chic 

Cleansing Turkey Vegetable Soup …

turkey-soup

Crockpots are my best friend …Cleansing soups are trending right now so I thought it would be fun to have the comfort food feeling with the healthy benefits of cleansing soup. This recipe is quick, easy, and the leftovers freeze easily!

Ingredients: 

1 lb of turkey cutlets

3 cups of sweet potato

1 cup of celery chopped

2 bay leaves

1 tablespoon of fresh rosemary

1 onion chopped

1 bag of frozen broccoli

1 bag of frozen of cauliflower

5 cups of free range chicken stock

3-4 cloves of garlic

1 can of carrots (drained)

2 tablespoons of olive oil

Directions:

In a large crock pot place diced turkey, sweet potato, onion, broccoli, cauliflower, carrots, celery. Now pour over chicken stock and olive oil. Last place garlic, rosemary, and basil leaves.

Heat in the crockpot on high for 4-6 hours. If you want it to sit all day, put it on low for 8 hours.

Enjoy!

Fit Chic 

Healthy Alternatives To Your Morning Cup of Joe …

tea

As the New Year is officially here  … it is very common for people to want to change up their morning routine and ditch the coffee for some healthier alternatives.

So what can you have that will make you just as excited to jump out of bed, but will maybe be even more beneficial to your overall health and wellness.

“teas” provide a balanced and clean source of energy while offering something new to your daily beverage routine. Rotate a cup in and bring forth your inner warrior before your day begins.

In addition to steeping these leaves and enjoying them plain or with your sweetener of choice, here are a few recipes that can add some flavor and variety in your cup. In all recipes, you can swap the yerba mate for guayusa or vice versa:

#1 Lemon Water – Coffee drinks offer an instant jolt of energy, but you may find yourself feeling sluggish and/or jittery as the caffeine wears off. One of the best waker-upper is water with lemon zest and lemon juice. Now you feel hydrated and energized all in one!

#2 Tea – Most work places will have this available for you already. Teas come in a myriad of forms and blends and can be drunk hot or cold. There is a vast array of options with tea, but for the most caffeine go for black, green, or Oolong selection. Many teas are a well-known source of antioxidants, B vitamins, and minerals.

#3 Green juice – Introduce more greens into your diet with a fresh veggie and fruit smoothie. Experiment with different combinations of your favorites, like spinach, kale, mango, blueberries, and bananas, then put your blender to work. A chilled smoothie in the morning is a quick way to wake up! “

#4 Kombucha – Kombucha is a wonderful probitotic and it tastes great when you combine it with black or green tea. Then you can get the tea benefits and the natural gut healer all in one! Here are some great benefits of Kombucha: treating memory loss, regulating bowel movements, healing the gut, and helping with high blood pressure,

#5 Coconut Water – Tea and coconut water are two of the healthier drinks on the market and they are huge buzz words this 2017. Coconut water is a clear, milky liquid that comes from green, young coconuts. Coconut water is naturally sweet, contains bioactive enzymes and is full of electrolytes, this is also a good replacement for sugary sports drinks.

So Keep that pep in your step without the side effects of coffee …

Fit Chic 

A Pay it Forward Friday …

best-year

I love Kris Carr and all the useful health and wellness information that she has written over the years!

She has a tremendous website and I would highly suggest checking it out.

Here is a great blog post she shared that I thought you should get the opportunity to read as well …

“It’s the Top Ten Wellness Tips that Really Make a Difference in 2017”

I hope this is just the prescription you need to make this 2017 your best year yet!

Happy Friday!

Fit Chic 

Fit Chic Eggs Benedict ..

eggs-benedict

A delicious fun twist on an Italian Egg Mcmuffin. This is delicious and has so much flavor it will leaving you wanting more for lunch and dinner.

Ingredients: 

4 whole Eggs

1-2 Tablespoons of coconut oil

1 tablespoon of Pesto

2 cloves of garlic

8 slices Tomato

4 slices Prosciutto or cooked bacon (omit if vegetarian)

1 bunch of spinach leaves

*optional parmesan cheese to taste

Directions:

Poach the eggs, one at a time in simmering/boiling water. Just crack them into the boiling water and cook them. Remove them with a slotted spoon after about 3 minutes or when the whites are solid and yolk is still soft and uncooked. Set them on a plate and set aside.

Next in a medium skillet heat oil and pesto over medium heat. Next add spinach and garlic and cook until wilted.

Place a sliced tomato on a plate top with Spinach, next cooked bacon or proscuitto, and one poached egg. Top with parmesan cheese.

Enjoy!

Fit Chic

 

Fit Chic Fitness Trends for 2017

fitness-trends

2017 is here, and one of the most common buzz words …. “Fit” for the New Year …

“What is going to get me the most success and be most beneficial for my body overall”?

Here are my top picks for Fitness Trends in 2017:

#1 Mixed Format Classes: Think of a class like “Fit and Flow” Combining fitness movements intertwined with yoga vinyasa flow. This class gives you the best of both worlds. these mixed format classes will be huge in the coming year because they prevent overuse increase flexibility, and make it fun interesting and effective all in one!
#2 At Home Subscriptions:  Companies like Peloton BikesDaily Burn, YogaGlo to name a few are making it much more attainable for people without gym memberships to be just as effective at home!
#3 Stretching for Sport: We all know the importance of mobility and stretching, but most of us don’t do our do diligence to actually take the professional approach to doing it. Gyms are now opening all over the world specializing in stretching for a sport, for your sport, and for overall wellness. Gyms such as AwakenStretchlabCPMFITness Yoga. give you a chance to build strength thru flexibility, mobility, and restore and renew the body. 
# 4 One on One Specialized Training: Training for your specific needs, sport, or activity. Boutique or specialized gyms and personal training are places you will be seeing much more of this in 2017. If you are training for a triathlon, or biking event studios like flywheel or soul cycle are great. If you are wanting to work on an endurance event like a marathon, 5k, or 1/2 .. Endurance Try out a Crossfit Endurance Based Gym … Want to train for your ballerina within try out a Barre Class ..
Now you can enjoy your sport, get better at it, and stay fit all in one!
#5 Worksite Health Incentives: Now your companies are promoting health in the workplace and giving you incentives if you do! Companies are beginning to realize that a healthy employee is a happy, more productive employee—and that creating programs and services that promote positive behaviors like working out, quitting smoking, and losing weight ultimately controls rising health care costs.
Now you have the ins… of what’s in for 2017!
Fit Chic 

Sun-Dried Tomato Chicken …

I love comfort foods with the cold wintery weather, but now that New Year’s Goals are in place I want foods that can give me comfort and a healthy body too!
Here is a great recipe that compliments both and can be served over a bed of lettuce as a salad for lunch tomorrow as well! It is simple and effective which is my favorite kind of recipe!
sundried-tomato-chicken
Ingredients: 
Chicken:
4 free range organic chicken breasts
2 tablespoons almond flour
dash of pepper
 Sauce:
2 tablespoons olive oil
2 tablespoons minced garlic
1/4 cup of sun dried tomatoes
1 cup sliced mushrooms
1½ cups full fat coconut milk
1 tablespoon of coconut flour
⅓ cup fresh grated Parmesan cheese(for non dairy omit or use mozzarella almond or vegan cheese)
2 tablespoons basil
1 tsp of thyme
1 tsp of cilantro

Directions:

  1. In a shallow bowl place flour. Season the chicken and pepper; dredge in the flour mixture; shake off excess and set aside.
  2. Heat 1 tablespoon of the olive oil in a large skillet over medium-high heat. Fry the chicken in batches until golden on each side, cooked through with no pink. Place on a plate
  3. Next add 1 tablespoon of oil to the skillet; sauté the garlic for about a minute. Add the sun dried tomatoes and mushrooms; Cook until mushrooms are softened.
  4. Reduce heat to low-medium heat, add the coconut milk and bring to a boil, stirring occasionally. Season with thyme, cilantro, and basil.
  5. Add the coconut flour and continue to simmer while quickly stirring the mixture through until the sauce thickens (if it is not thickening add more coconut flour).
  6. Add in the parmesan cheese; allow sauce to simmer for a further minute until cheese melts trough the sauce. Add the chicken back into the pan and let simmer for 15 20 minutes over low heat.
  7. Serve over Zucchini noodles, spaghetti squash, or miracle noodles.

Enjoy!

Fit Chic 

A New Year A New You …

goals

A family friend of my husband’s has been married for 50 + years. Each January 1st he and his wife sat down and planned out their goals for the upcoming year. They talked about what they learned from the previous year, what they liked, what they disliked, and how they were going to make this upcoming year the best one yet.

They said it was the greatest thing to look back on all the years of goal planning and really get to see their journey together.

So yesterday my husband and I went to a local coffee shop got out our pen and paper and started writing. We went through highlights from 2016, and points that we wanted to change from the previous year. We talked about lessons that we learned and what we ultimately had gotten out of 2016.

We then wrote down our goals for 2017. Some were very simple while others were a bit more complex, but they all had a direction and purpose of moving forward and really utilizing all the wonderful things that life has to offer and taking full advantage of all that you are capable of doing!

We then took a picture of each other and our goals, so that years from now we can say how young and good-looking we once were :]

So for the first blog of 2017, I encourage you Fit Ones to utilize this same exercise!

They say when you make your goals a daily visual you are more likely to make them a reality.

Now I want you to answer the following questions:

1. What were some highlights of the past year?

2. What were some things I would like to change from this past year?

3. In what ways did I grow this past year?

4. What are my goals for 2017?

5. How am I going to reach those goals (i.e. a plan of attack)?

Write them and then take a picture of your goals and you with your goals and post them somewhere that will be in your eyesight daily to remind you what it is you truly want for 2017 year, and the steps you are going to take to make it happen!

Fit Chic