Category Archives: Exercise

Fitness Post

Stuffed Peppers – Halloween Style!

I love stuffed peppers! They are filling, relatively easy to put together and they freeze well (a must in my house!)

AS many of you know I am a coach with Team Beachbody and they are always testing and coming up with great recipes that follow a variety of food/clean eating plans.  The following recipe takes stuffed peppers up a notch by adding a halloween twist!

Here’s an excerpt from the blog post at TeamBeachbody.com

“What I love about this jack-o’-lantern stuffed peppers recipe is that it’s a festive twist on a savory dish that lets my family enjoy the holiday with a little less sugar. They’re a fun Halloween treat to prepare for your kids and something you can feel great about them digging into! The fun part is in carving the bell peppers, which act as edible jack-o’-lanterns. You’ll want a sharp knife for this, and ideally one that’s small enough to make tiny cuts (a paring knife works well). Then you’ll simply carve out little eyes, a nose, and a smile. And ta-da, the hard part is over!”

Jack-o_-Lantern_Stuffed_Bell_Peppers_in_post

Here is a link to the full article 

The original recipe contains meat, If you are looking for a lighter version or vegan version this Quinoa Stuffing is a great option.  It has a Tex Mex flavor to it and is basically a chop it, dump it, mix it recipe.  I also have another vegan stuffing recipe that has a balsamic base to it you can find that here.

Quinoa Stuffing
Prep Time 10 minutes
Cook Time 27 minutes
Total Time 37 minutes
Servings 16 servings, ⅔ cup each

Ingredients
2 Tbsp . olive oil
1 medium onion , chopped
2 cloves garlic , finely chopped
8 medium celery stalks , chopped (about 4 cups)
2 medium green apples , with peel (about 2 cups)
4 cups low-sodium organic vegetable broth
2 cups dry quinoa , rinsed
1 tsp . sea salt
1 tsp . ground cumin
½ tsp . ground black pepper
½ cup dried cranberries
½ cup chopped fresh cilantro
½ cup pine nuts

Instructions
Heat oil in medium saucepan over medium-high heat.
Add onion and garlic; cook, stirring occasionally, for 2 minutes, or until fragrant.
Add celery and apple; cook, stirring frequently, for 8 to 10 minutes, or until tender.
Add broth, quinoa, salt, cumin, and pepper. Bring to a boil. Reduce heat to medium-low; cook, covered, for 15 minutes, or until most of liquid is absorbed. Remove from heat.
Add cranberries. Cover and let stand for 5 minutes.
Add cilantro and pine nuts; fluff with fork and serve.

Nutritional Information (per serving):
Calories: 156
Total Fat: 6 g
Saturated Fat: 1 g
Cholesterol: 0 mg
Sodium: 196 mg
Carbohydrates: 22 g
Fiber: 3 g
Sugars: 6 g
Protein: 4 g

If you follow any of the Team Beachbody workouts with meals plans here is a breakdown of how the quinoa recipe will fit into your day.

P90X/P90X2 Portions
½ Carb
½ Single Serving Snack

P90X3 Portions
½ Protein
1 Carb
½ Fat

Body Beast Portions
½ Protein
1 Starch
½ Fat

21 Day Fix/Extreme/Fixate Containers
1 Yellow
½ Blue

 

Photo Credit goes to Photographs by Anguel Dimov Who photographed for the original blog post

AS always, I’ll see you on the other side!!

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Back at it (again!?)

I feel like the end of the summer is always the time of year when he REALLY get off track, with everything. Schedules are all messed up, what we are consuming probably doesn’t qualify as “food” 75% of the time 😬 and I feel like I’m scrambling. Anyone else?!?

Well, school has finally started and that means a fall clean out of my house from the closets to the pantry and everything in between. Meal prepping becomes mandatory just due to the crazy schedules we all keep and I actually get my butt in gear and post regular content again!😂👏

I feel like there has been a lot of changes and buzz words floating around the diet/fitness/health world this summer. I have gotten the opportunity to spend a lot of time with cross-fit and power lifting athletes as well as runners; and they have definitely influenced some of the ways I think about food now.

Don’t get me wrong, I am neither a power lifter or a runner in ANY capacity! 🤣 But, I do love learning how other athletes care for their bodies in pre and post- workouts and how that varies from what they do at events to gear up and recover.

So the next few posts will be on that track, but I also want to hear from you. What have you learned or have questions about with food, training, gaining or losing weight. I love to research and hear new ideas, so post you comments and questions here or on FB.

I am also on Snapchat now (slowly figuring it out 😉🤣) so find me there and get a glimpse inside my world with my family, pets, students and any other random thing that goes on in my life!!

As always, see you on the other side!

6 ways to flip your body-shaming script

I reposted an article on Facebook about moms putting on their swimsuits and getting out with their kids.  Instead of hiding in the back ground ashamed of a body they aren't super happy with.

There are some days when that is easier than others.  Sometimes the negative self talk can really mess with you and keep you from interacting or participating in life.

We can place part of the blame for body shaming on the media: “It’s not enough to be skinny anymore — now you need to have visible ab muscles, super-toned yoga shoulders, a skinny waist and other social media-manifested benchmarks such as the ‘thigh gap,'” says Chicago-based body-image expert Leslie Goldman.

Here are 6 ways to acknowledge the self-talk, work through it, and get past it.

1. Focus on the tangible.

Thoughts are just that, thoughts.  Sometimes our perception of ourselves hazes reality.  When you find that your are hating on yourself, stop, and focus on what you 'can do' rather than what you 'are.'

I know a common phrase in my vocabulary is 'I'm a hot mess!' Sometimes is jokingly, but others that's exactly what I feel like I am. So, in that situation, take a moment and concentrating on being strong 💪 or what I have accomplished that day ✅ can change the mindset and reminding me of what I can do!

Chances are the things you can do have nothing to do with your dress size. 😉 

2. Put Thoughts in Their Place

It isn’t easy, but it’s helpful to reframe the concept of thoughts, which takes away some of their power to make us feel bad about ourselves, says Holly Parker, Ph.D., a psychotherapist at the Edith Nourse Rogers Memorial Veterans Hospital in Bedford, Massachusetts, Harvard University lecturer and author of When Reality Bites: How Denial Helps and What to Do When It Hurts.

To help people reframe how they view the thoughts that enter their minds, Parker suggests visualizing that you’re walking through a grocery store and looking at all the products. “Do you buy everything? No,” she says. “You might pull something off a shelf, look at it and then put it back. Try thinking about thoughts in same way.” Not all thoughts are relevant or worth your attention, practice paying closer attention to your inner dialogue and decide what is truly relevant for you.

3. Separate 'Thought' from 'Judgement'

Most of us are wired to accept our negative thoughts without question but scrutinize and doubt positive ones, Parker says. So when you look in the mirror and think, “I’m gross,” it can feel like you’re stating a fact, but you’re not. Being mindful helps you realize you’re making a judgment, not stating a reality.

4. Don't Ignore the Negaive Self-Talk

If someone feels sad and another person tells him or her to stop being so negative, Parker continues, “It’s invalidating and can make you feel worse and unheard.” Rather than trying to silence that negative voice, acknowledge that the thought came up, she says.  “Changing how [people] talk to themselves is about promoting more accuracy and self-compassion, because negative labels or statements can feel like facts when they’re not.”

5. Stop Comparing Yourself

I know what I just said about acknowledging negative self-talk, but you need to stop lamenting, “Why don’t I look like Beyonce/Taylor Swift/(insert celebrity here)?”

For one thing, celebs, Instagram influencers, and even your Facebook friends who post “thinspiration” selfies on the reg, have learned how to position themselves in photos just right, so you’re seeing them at their absolute best. Factor in Photoshop, filters and editing, and you’ve got a recipe for body envy.

Every person is on their own body journey, you are not them, so your journey does not and will never look like their's.  So comparission is asinine, it's 🍎 to 🍊 

6. Be a Friend to Yourself.

We tolerate talk from ourselves that we would never tolerate from another person.  Think of it this way, the comments you make to yourself, would you look another person in the eye and say it to them?!  Would you call your grandmother a 'fat pig' for eating an extra slice of pizza?  I wouldn't (my grandma would whip me with whatever hard object was in reach 😉)

It isn’t easy to retrain the brain to be compassionate and reasonable after a lifelong barrage of media and social pressure about how we look. But, everyday practice will help you become, and remain, aware of how you treat yourself on a daily basis.

If you are working on fitness and/or nutrition goals recognize your progress, even the little wins, each day.  Find an accountability partner or group that can help you stay motivated on the days when your self-critiques are la little harsher than they should be.

As always leave your comments and questions below or on Facebook and Instagram.

See you on the other side!!

Fitlosophy Fitspiration Journal: 16 Weeks of Guided Fitness Inspiration, Goal Getter

Vegan Cafe’ Latte’ Shakeology!

I have been waiting for this since the original version came out!!

Love my morning coffee and I love my Shakeology.  Last year the two were COMBINED!!!! 😍

But, alas, I could not have it because the main protein was whey, and my stomach and whey do not get along 🤢.

I have been finishing up my Vegan Chocolate Shakeology and now my order of Cafe’ Latte’ is on its way 😁

There are a lot of meal replacement and protein shakes available to us now.  And the science behind their development has made vegan versions SO much better in flavor and texture that even non-vegans are switching to vegan proteins for the ease in digestion and increase in plant based protein (i.e. Extra veggies!).

I love this product for myriad reasons,  the main one is convenience.  I get a variety of produce that I don’t usually buy at the store or would have to special order.  I don’t have to think about what is going into the blender to give me a great flavor and texture, that has already been done in the Shakeology labs.  As a parent, it allows me to take care of me quickly, with little effort, while I am busy holding the fort down.

Here’s a little insight into what goes into Shakeology.


This is the ingredient list for Vegan Chocolate Shakeology.  It is a better quality photo of all the ingredients, so imagine no cacao and instead natural coffee flavors!

Every person is different, so their nutritional needs are different.  There is never a one-size-fits-all model, but there are always better starting points.  Many people forget that you cannot out workout a crappy diet, and a true “diet” is not a temporary thing that you do to look good for an event.  A true “Diet” is what you are stuffing in your face on a daily basis.  Is what you are eating helping you with your goals or holding you back from what you want?!?!

If you need help getting your health on track, this is a great place to start

Leave me a comment below or find me on Facebook and Instagram.  Let me know where you are at, what are your goals? What is easy for you, what are your struggles?  The journey is real and it doesn’t have to be alone!

As always, I’ll see you on the other side!

Help reduce exercise-induced inflammation!

“EAT YOUR VEGETABLES!”

We have all heard or said the phrase a million times in our lives.

We all know that produce is good for us, but many people don’t always know “WHY”

I do a lot of research when I am highlighting my favorite foods, and come across many articles that give the information so much better than I could write it.  The following is a portion of one such article written by Trevor Thieme C.S.C.S. A link to Full article below.




… Odds are you, [like many people, have ignored advice to “eat your veggies” at some point or] for even your entire life. Your mom nagged you about eating your broccoli and Brussels sprouts. Your doctor advises you to “eat the rainbow.” And you likely have at least one vegan friend who wants to convert you — or at the very least replace some of the meat in your largely carnivorous diet with plants. Even Michelle Obama has got in on the act, imploring you and every other American to eat more fruits and veggies. And like Murphy (and most other Americans), odds are you don’t listen: Only 1 in 10 people in the United States eat the recommended five servings of fruits and vegetables a day, according to a report from the CDC.

That’s a problem. “If you’re not eating at least two servings of fruits and three servings of vegetables per day, you’re not building ‘foundational health,’ which is key for preventing disease and supporting athletic performance,” says Susan Kleiner, PhD, R.D., author of The Powerfood Nutrition Plan. If she had her way, you’d eat eight servings.

While nutritionists have long known about the athletic advantages of increasing protein intake, they’re only just beginning to comprehend the fitness benefits of eating more phytonutrients — bioactive (i.e., body-boosting) compounds found in fruits, vegetables, grains, and other “phyto” (plant) foods.

“One of the most exciting benefits of phytonutrients is their strong antioxidant potential, disarming free radicals that wreak havoc in the body,” says Kleiner. “But it’s also bigger than that—scientists are learning that some phytonutrients seem go deep into the genetic matrix, turning on and off genes that protect us from disease development.”

That potential of phytonutrients to bolster the immune system is hugely important for athletes, who often run themselves down through overtraining. “One of the biggest things that holds athletes back is getting sick, and research shows that some phytonutrients can act as prebiotics, stimulating the growth of bacteria in your gut, thus helping to boost immunity,” says Kleiner.

Polyphenols — found in abundance in green tea — are among them, according to Japanese researchers.

But perhaps the greatest benefit of phytonutrients — especially as far as athletes are concerned — is their ability to fight exercise-induced inflammation. “The nature of training is to tear the body down, and the body is extraordinary in its ability to repair and rebuild its tissues to become stronger,” says Kleiner. “But part of that process involves an inflammatory response — inflammatory cells rush to the damaged tissue, heat it up, and begin repairing it.”

If you’ve ever felt sore a couple of days after a tough workout (a phenomenon known as delayed onset muscle soreness, or DOMS), you’ve felt the inflammatory process at work. A little inflammation is a good thing — it helps your muscles adapt to the demands of training (and you to become more powerful). “But if you don’t have enough anti-inflammatory factors in your body, the inflammation process can proceed unchecked, which can delay recovery,” says Kleiner.

Fortunately, you don’t have to eat every single plant to reap the benefits; you just have to eat a variety of them, according to Kleiner. “And by variety, I mean not only among food groups, but also within food groups,” she says. In other words, while you might love bananas, Amaranth, and Swiss chard, don’t just eat bananas, Amaranth, and Swiss chard. Becoming stuck in a dietary routine is just as detrimental as getting stuck in training rut.
Click for suggestions on what to eat to stay out of a food rut


In short, your mom, doctor, and vegan friend were right — you should eat a greater number and variety of colorful fruits and vegetables. “And whenever possible, skip pills for whole foods,” says Kleiner. “There’s a lot we have yet to discover about phytonutrients, but one thing we do know is that they’re more potent when they work synergistically with other nutrients in foods than when they’re taken [and working] alone.”

Click Here for the full article by Trevor Theime C.S.C.S

As always leave your comments and questions here, or on Facebook or Instagram

I will see you on the other side.