What Do I Do At the Gym?

Now that I am FINALLY able to run again, I am on a mission to reach my goals before summer 2017! I thought it was going to be much harder to get back into my old routine, but I feel like I never stopped! I don’t know about you, but I am not a fan of running for long periods of time, which is why I like my interval exercises.

My interval exercises consist of running for 5 minutes at a regular speed, then walk for 1-2 minutes, then run at a high speed for 3-4 minutes at a time, with a 1-2 minute break in between. I usually run on a high speed for about 4-5 reps, and then I walk on an incline for the last 10-15 minutes. Once I have finished my incline walk, and the treadmill has stopped, I run as fast as I can, holding onto the front handle bars (with the treadmill turned off), while the incline is still where I left it. I do this for about 2 minutes straight (this is great for your glutes by the way).

I have limited my cardio to about 30 minutes a day, so that I do not start losing the muscle I have gained from lifting weights.

I try to split up my cardio and weights 50/50 during my gym time.

When it comes to lifting weights, I try to dedicate one day to certain parts of my arms, one day to legs, one day to abs. Sometimes I mix a few different body parts into one workout.

Quinoa Bowls are GRRRRRREAT!

Today I decided I wanted to order a quinoa bowl for lunch, and I forgot how good they are! I got mine with turkey meatballs, corn, carrots, and broccoli. It came with a low-fat, tex-mex sauce on the side, which complimented the dish very well.

Quinoa contains almost twice as much fiber than other grains. It is a great source of protein. You will also find that quinoa contains iron, potassium, zinc, magnesium, and a couple of other nutritious contents. For all of you people who are allergic to gluten, or just prefer to eat gluten-free foods, quinoa has you covered in that department too!

Quinoa is also super easy to make. You can create your own dishes with it right at home! Peep my lunch below…. I’m sure it will make you hungry/interested in trying =).

For All You Mac and Cheese Lovers Out There!

A healthier alternative to mac and cheese, AND you can’t even taste the difference! Mac and cheese is one of my all-time faves, as I bet it is many of yours too! It is just a great comfort food to have in the house for a night in or a quick dinner, but as many of you know, it is not the healthiest meal to eat.

I recently came across chickpea mac and cheese (well actually one of my co-workers told me she tried a sample at Fairway). Now, obviously if you make it from scratch, I am sure it is even healthier than buying it in a box, but it’s still chickpea mac and cheese! None of those high carbohydrates from pasta! Chickpeas are low in carbs, a rich source of fiber, and a quality plant protein… I’d say that is a win/win situation!

So who makes this chickpea pasta I speak of? The name is Banza. They also sell other types of chickpea pasta as well, so that you can create your own healthy dishes with different sauces, meat, veggies etc.

ENJOY!

The Paleo Diet

So I’ve been hearing about this diet for a few years now, and have yet to try it! After doing some research, it seems like a great and easy diet to stick to…. if you compare it to some of the others that are out there.

What is the Paleo Diet?

The paleo diet is a diet that consists of fruits, veggies, grass-fed meat, nuts, and seafood. It is a very clean way to diet, AND you are still getting all of the proper nutrients your body needs on a daily basis. The only thing you cannot eat on this diet, which your body needs for fuel, is carbs.

What you can’t eat on the paleo diet:

• Dairy products
• Starchy veggies
• Grains
• Sugars
• Processed foods
• High-fat meats
• Salty foods
• Legumes/beans

What you can eat on the paleo diet:

• Grass-fed meats such as turkey, bison, chicken, lean beef, pork
• Seafood
• Fish
• Fresh fruits
• Veggies that are non-starchy, such as cauliflower, spinach, broccoli, cabbage, Brussel sprouts, green beans, asparagus, lettuce
• Nuts, such as almonds, pecans, walnuts, pistachios
• Eggs
• Plant-based oils

Another thing you should be aware of while on the paleo diet, is the fact that YOU must control your own portions. If you are consuming large portions, it will not help you lose weight, and pretty much defeats the entire purpose.

Again, this diet is not for everyone, and there are some disadvantages, but it is up to you at the end of the day!

What Liquor to Avoid this Holiday Season

The holidays are a time where family and friends get together and enjoy lots of great food and drinks. BUT if you are trying to avoid those extra pounds, what should you be staying away from in terms of alcohol?

Definitely stay away from those dark liquors such as rum, whiskey, and scotch. If you are into gin, then I would suggest drinking gin and club soda, or of course my go-to drink, vodka soda with lemon. If you usually drink those sweet drinks, and need to add a little flavor to your vodka soda, add a splash of cranberry or grapefruit juice. Tequila and soda with a splash or pineapple juice is also a healthier, yet refreshing drink to sip on at your holiday party.

Here are some drinks you should try this holiday season that won't make you feel so guilty the day after!

Vodka and club soda with lemon or lime
Vodka and club soda with a splash of cranberry juice or grapefruit juice
Gin and seltzer 
Tequila and seltzer
Tequila and seltzer with a splash of pineapple juice
Red or white wine (red tends to add more nutritional value to our lives)
White sangria with tons of cut up fresh fruit, and seltzer... take out the sugary stuff
A light margarita, which consists of tequila and lime juice 
Guinness beer (shocking... I know!). Guinness actually contains less than 10 carbs, and has fewer calories than a Heineken and Budweiser! 

Happy Holidays, and enjoy them as much as possible!!

It’s Turkey Time!

It’s that time of year again, where the holidays are creeping up on all of us! This is the time to indulge in all of our favorite foods, and not feel guilty about it! 

BUTTTTTT

For those of you who are still trying to be good during the holidays, there are plenty of healthy and delicious dishes you can bring to the table as well. I found a recipe online for a sweet potato and spinach mac and cheese, which I will be making this year for Thanksgiving. No, it is not the healthiest, but it is definitely a healthier alternative to mac and cheese.

All you need is elbow pasta, 1 ¾ cups of unsweetened original almond milk, 1 ½ tbsp. of butter, 1 medium sweet potato (peeled and chopped), 2 cups spinach, 1 cup sharp cheddar cheese, 1 tsp. nutmeg, 1 cup grated jarlsberg cheese, 2 tbsp. of flour, salt/pepper, 1 large clove of garlic (minced), ½ tsp. of red pepper flakes. Below are directions on how to make it =)

1.       Place the potatoes in a small sauce pot and cover with water. Bring to a boil and simmer until fork tender, about 10 minutes. Drain, place the potatoes in a food processor with 1/4 cup of the almond milk and process until smooth. Transfer to a bowl and set aside.

2.       Bring a large pot of water to a boil.

3.       Once boiling, add the pasta and cook according to package directions until al dente.

4.       Meanwhile, over medium heat, melt the butter with the garlic and red pepper flakes in another large pot.

5.       Once melted, add the flour, stir and cook for about 1 minute.

6.       Add the remaining almond milk and whisk continuously until thickened, about 3-4 minutes.

7.       Add the sweet potato puree to the milk and stir until combined.

8.       Add the nutmeg and salt and pepper to taste.

9.       Stir in the cheese and spinach until the cheese melts and the spinach wilts.

10.   Drain the pasta and transfer it to the pot with the cheese mixture. Stir until fully coated and serve immediately.

I also found a healthy stuffing recipe that looks pretty damn good…. Herb and apple stuffing!

http://www.foodnetwork.com/recipes/ina-garten/herb-and-apple-stuffing-recipe.html

Interval Exercises for Quick Weight Loss

Many of us love it and many of us hate, but I personally have found that interval exercises are the most effective. Not only does interval training cut your time at the gym, but you also burn more calories and fat in a shorter amount of time. Below are a couple of interval training's you should try at the gym, and see which works best for you.

Treadmill/Track Interval Training:

Jog for about 5-6 minutes

Run on high speed for about 5-7 minutes

Sprint 30 seconds

Walk on an incline for a minute and a half

Run on high speed for 4 minutes

Sprint 30 seconds

Walk for 1 minute

Run on high speed for another 1-2 minutes

Cool down, walk for 10 minutes

Lunge and Sprint Combos:

Do a total of 30 lunges, 15 with dumbbells

Immediately followed by a 30 second hill sprint on the treadmill

Take about a 30-60 minute break

Complete around 3-5 reps of this

Stationary Bike Intervals:

Start biking as fast as you can for 3 minutes straight.

Bike at a normal or slower speed for another 3 minutes

Take a 2 minute break

Start biking fast again for another 3 minutes.

Bike at a normal speed to cool down for about 10 minutes

Do about 4-5 reps of this exercise.

The Perfect Work Snacks

While many of us are sitting at our desks for 8 or more hours a day, we find ourselves getting hungry, bored, or in need of food. I happen to be a big snacker (which I hate), and am always trying to find healthy snacks to keep at my desk or to bring to work with me each morning. I will only resort to the vending machine if I feel like treating myself to a bag of peanut m&m’s (which I rarely do).

Here is a list of some healthy and simple snacks for all you snackers out there to bring to work. It will certainly satisfy your hunger.

• Sliced apple with organic peanut butter (or almond butter)
• Carrots and celery
• Wasa bread with peanut butter
• Bobo’s oat bars (you can find these at CVS)
• Turkey and ham roll ups
• Mixed fruit
• Nuts 

Having a healthy snack every day will definitely satisfy your hunger, and keep you full for a longer period of time throughout the day.

It's Finally Soup Weather !!

Bundle up, because it is about to start getting real chilly! The fall is upon us, and winter is not too far away. Now is the perfect time to get those soup cookbooks out. Start making those hearty and healthy soups that you can share with everyone!

There are so many different soups you can make that will make you feel warm, full, and satisfied (in a good way of course). One recipe I found, that really seems to stick out to me, is this chicken and white bean soup. I found this recipe on eatingwell.com. It only contains about 15 grams of carbs, 248 calories, and 6 grams of fat (per serving). This may still sound like a lot, but compared to the creamy soups we all love, this is definitely the way to go. Another recipe I am definitely going to try, is this southwestern chicken and vegetable soup. A bit higher in carbs, but lower in calories. Again, if it is a one day/night thing, it won’t hurt to indulge in these great recipes.

http://www.eatingwell.com/recipe/248881/chicken-white-bean-soup/

http://www.eatingwell.com/recipe/250624/southwestern-vegetable-chicken-soup/

Hop on the soup wagon this fall/winter!

Transformation Tuesday

I haven't done one of these in a while, so I figured I would do one today! My weight loss journey has definitely come a looooong way since college, and I am very happy with my results. I could obviously use a bit more improvement (as I am sure we all could), but nothing we can't set our minds to!


 The picture on the left was 8 years ago today! Picture on the right is the present =)

I truly do believe that if you have a goal, and are really determined to achieve it, then you can. Again, it's not about constantly working out, it's about what you are putting into your body.

6 Simple Exercises for a Great Butt

Looking to get that nice, plump toosh you’ve always wanted? Wellll now is the best time to start working on that!

Since this is my current situation, I have decided to share with you, some of the exercises I have started to utilize in order to make my toosh look super nice and plump just in time for summer!

You would think that working out your glutes is easy, but it really does take time, and various exercises! In order to get your butt looking nice and toned, you should try out the following exercises….

• Squats, using 10-20lb weights (depending on how much you can handle)

• Forward and backward lunges (also using weights to see quicker results)

• Barbell squats

• Jumping squats

• Lunge jumps

• Hip extensions

There are obviously a ton more exercises you can do, but these are by far the easiest to start off with.

What should you be eating for breakfast?

Breakfast is the most important meal of the day, which is how we get our energy so early in the morning! Skipping breakfast will only make you feel less energized and less productive, I promise you that. Eating a hearty breakfast will satisfy you and your stomach, and will allow you to be full until lunch time.

The best/healthiest breakfasts that I like to eat in the morning are;

• Oatmeal with fresh fruits… It is best to try and make your own oatmeal with rolled oats, so that way you are measuring everything out and adding what you like. There will be no extra sugars added, compared to the packets of oatmeal you might buy.  

• Egg white omelet with veggies or turkey (or both). You can also add turkey bacon, a somewhat healthier alternative for bacon, but just don’t make a habit out of it since it does contain a lot of sodium and is high in saturated fat.

• Scrambled eggs/egg whites.

• Hard boiled eggs

• A whole wheat wrap with egg whites, turkey bacon/turkey, avocado

• Avocado toast with egg whites and some hot sauce on whole wheat toast/whole wheat pita pocket.

Lose the cereal bowl and try these healthier meals! 

Coconut Chicken with Pineapple and Mango Salsa

I was looking through one of my recipe books last weekend, and wanted to find a nice and healthy recipe to make for myself and my boyfriend for dinner. I came across a recipe for this coconut chicken with pineapple and mango salsa, and immediately knew that this is what I had to make!

What you will need is a baking sheet/pan, 1 egg (lightly beaten), chicken breasts, coconut flakes, vegetable oil, salt, cayenne pepper, pineapple, mango slices, and lime juice.

• Pre-heat oven to 400 degrees.
• Line your baking sheet with foil, and lightly grease it (then set aside). 
• In a small bowl, whisk together your egg, 1 tbsp. of veggie oil, ¼ tsp of salt, and 1/8 tsp of cayenne pepper.
• Spread out your coconut flakes on a plate or in a shallow bowl 
• Dip each chicken breast in your egg mixture, and then coat with coconut flakes. Place each piece on your baking sheet. 
• Bake chicken for 10-12 minutes, or until chicken is no longer pink.

While your chicken is baking, you can start on your pineapple and mango salsa. I purchased already cut pineapple, because they are not sitting in the pineapple juice, absorbing the sugar, but you can buy canned pineapple and just drain out the juice…. Either or works!

• Chop up your mango slices into small pieces (you can use your judgement on how many slices to cut up. I used about 6 slices). 
• Combine your pineapple, mango, 1 tbsp. of lime juice, salt (1/4 tsp), in a small bowl. You can also add some freshly chopped cilantro as well for some more flavor!! 

I also made some rice pilaf and lemon garlic asparagus for my side dishes. A nice couscous would go well with this dish also!

Enjoy!

Homemade Peanut Butter Cups

I have been wanting to make homemade peanut butter cups for quite some time now, and this weekend I finally did. They are super easy to make, and not to mention, HEALTHY.

Mine were made with only 3 ingredients! I bought semi-sweet, organic chocolate chunks, coconut oil, and organic peanut butter. You can also use almond butter, or anything along those lines. Using a peanut butter such as Skippy or JIF would be defeating the whole purpose of the healthy aspect of these cups. For the chips, I would also recommend either dark chocolate or even vegan chips, depending on your preference.  

What you want to do first is take a cupcake tin and line it with your cupcake liners. Next, you will need a small pot filled with a little bit of water. Bring to a boil, and put a bowl on top of it to melt the chocolate. Make sure that the water does not touch the bottom of the bowl, or else it may burn the chocolate.

Once the water has come to a boil, add a cup and a half of your chocolate chips (or chunks). Once the chocolate starts to melt, add 2 tsps. of your coconut oil, and make sure everything is melted together. You may have to use more than a cup and a half of your chips depending on the size of your cupcake tins (I had to use the entire bag in order to fill 12 tins). Once your chocolate and coconut oil are melted, take a tbsp. and just coat the bottom of your cupcake tins. Put in the freezer for 2 minutes so that the chocolate can start to set a bit.

Once your chocolates have set, take a tsp. of your organic peanut butter, and add to the center of each cup, then add the remainder of your melted chocolate over the peanut butter. You can also add some melted coconut oil to your peanut butter and mix it up before adding it to your cups for some more flavor.

Once you have added the remainder of your melted chocolate to your tins, place in the freezer for about 15-20 minutes (or until ready to serve).

This is a great snack for Sunday Football, or if you are having a small get together with friends.

Here is the outcome of mine....

Enjoy!!

Bulking in Full Effect !!

It’s bulking season, so get those weights ready! 

Fall and winter are the perfect seasons to get in shape, just in time for summer! Since I’ve had a broken bone in my pinky toe, I have not been able to do too much with weights or running on the treadmill, but as soon as I am all healed, you bet your ass I am going to get back down to the weight I should be at, and start toning my body! (I will also be more motivated to motivate YOU as well!)

As I have mentioned in previous posts, you should pick certain days you want to focus on upper body, and the other days focus on lower. You can also alternate and do interval training on certain days that you are feeling energized and ready to kill it in the gym! Cardio should be done at most 3 times a week in order to even out the weight training. If you are spending too much time on cardio, you are going to start losing muscle, and we don’t want to lose muscle during bulking season!

If you are new to lifting weights, you should always start with what you can handle. Once you start building up the muscle, you will be able to lift a heavier weight, but in the meantime, start off with 5 or 10 pound weights to get your body used to lifting.

Exercises to try out:

• Overhead Press- holding a dumbbell down on each side, knuckles facing outwards, push dumbbells up towards the ceiling, and bring down until your arms look like a goal post, shoulder-length. Repeat by pushing up to the ceiling, and back to shoulder-length
• Squat, Curl, Press- holding a dumbbell in each hand, start off in a squatting position, with each arm to your side, dumbbell hanging on each side. Once you come up from your squat, curl both dumbbells up towards your chest, and then press them up with both arms straight up to the sky, holding dumbbells tightly.
• Bent-Over Rows- bend your knees slightly, back straight, shoulder back, holding a dumbbell in each hand. Keep your head and chin up, and row both arms as if you are kayaking back.
• Lateral Raises- with a dumbbell in each hand, starting off on your sides, bring both arms out to your side as if you have wings like a bird. lift them to each side slowly (shoulder-length), and then bring back down to starting point.
• Lunges (with weights)
• Squats (with weight)
• Jumping squats

Although I have been doing the bike and the elliptical, I have not been able to do much weight training in terms of my lower body, and this has been bothering me A LOT. For those of you who ever had a sprain or broken bone, you feel my pain! It’s ok though, because as soon as you are back to normal, you are going to feel like a new person! 

Pumpkin Spice & Everything Nice!

What should be on your grocery list this fall?

I have put together a list of some foods you should be adding to your grocery list this fall. I chose these foods because they are not only in season, but they are healthy for you, and you can use them in a ton of recipes! 

• Apples
• Brussel sprouts
• Pears 
• Dates
• Parsnips
• Pumpkin
• Cauliflower
• Sweet potatoes
• Pomegranates
• Squash

I seriously cannot believe that fall is approaching us in a week! Time for all of those pumpkin EVERYTHING. I have been searching for some healthy recipe’s containing pumpkin that are easy to make, delicious, and healthy, all in one bite!

Don’t forget the butternut squash that will also be in season! I love taking recipe’s from Cooking Light online, and the magazine’s.

http://www.myrecipes.com/recipe/golden-pumpkin-walnut-loaf

http://www.myrecipes.com/recipe/butternut-squash-soup

Goodbye Summer =(

Before the summer ends, we have Labor Day Weekend coming up! Just like MDW and July 4^th weekend, we will all be bbqing and drinking, eating lots of fatty foods. Enjoy the last bits of summer, because we will have to wait a whole year to enjoy it again!

Summer is coming to an end, and fall is already waiting for us. Don’t let the fall fool you though! Many of us tend to lose the motivation to eat healthy and continue going to the gym. Yes, everyone tends to gain a couple of pounds due to the holiday season, but that doesn’t mean stop going to the gym. Since it's common to gain a couple of pounds because of the holiday season (cookies, cakes, pies, big family meals), continuing to go to the gym is important during this season, as well as controlling your portions during family events.

Take advantage of the weather before it starts getting cooler! Go for a nice hike or jog. Ride your bike (or rent one if you don't own one). Swimming is a great exercise as well.

End the summer with some healthy and delicious cocktails! I came across this article off Women’s Health, and these drinks look so fruity and yummy!

Check it out! http://www.womenshealthmag.com/food/low-calorie-cocktails/watermelon-limeade/slide/2

Fiber Fiber Fiber !!!

Fiber is an important part of our daily nutritional intake, but many of us are not aware of exactly how important it really is.

Your fiber intake should be based on your daily calorie intake. Not saying you should measure and be all mathematical every time you consume calories, but just look at the amount of fiber the food you are making contains. You can never eat too much fiber, but you should make sure it is not a crazy crazy amount. After all, fiber does help you lose weight. It contains ZERO calories. If you are not getting enough fiber, you can also buy fiber pills.

Studies show that women’s fiber intake should be 25 grams, and men’s intake should be about 38 grams per day.

Some foods that are high in fiber:

• Oatmeal
• Lentils
• Black beans
• Broccoli
• Brussel sprouts
• Artichokes
• Whole wheat pasta
• Wheat flour
• Spinach
• Pears

Carb Cycling Diet

Carb cycling is a great way to lose weight, but you have to make sure you are also doing some intense workouts along with it.

What is carb cycling? Carb cycling is an alternating eating plan with both high-carb and low-carb days. On the days that you are eating a higher amount of carbs, make sure you are doing high-intensity training/exercises. You also want to make sure that the carbs you are consuming are high in glucose or complex carbs such as baked potatoes, yams, oatmeal, and brown rice. For low-carb days, try to get most of your protein from chicken, fish, lean beef, eggs, and veggies (non-starchy veggies). I would say to do 2 high-carb days and 3 low-carb days.

When carb cycling, make sure you do not eat any sort of bread or dairy products. By not eating these types of foods, it will help you burn fat even quicker. Majority of your carbs should be eaten early in the day.

I am going to try this diet out once my toe is completely healed. In the meantime, I’ll just have to work the elliptical and bike extra hard!

This plan may not be for everyone, so try it out and see how you like it! 

Rainy Dayz & PJ'z

Rainy days call for lounging around in your house, ordering in pizza or Chinese food, and just pigging out, right? Welllllll, not if you are stuck in the house for more than 3 days! Here in NYC this week, the rain isn’t supposed to let out until the end of the weekend, possibly even mid-next week !! It is super humid, so even if it doesn’t rain one day, it is still torture to go outside! I am hoping the weather man gives me some good news by Friday, but I highly doubt it =(.

When we are stuck at home watching movies, with no intentions of going out in the nasty weather, we like to eat. We eat because we eventually become bored, and really have nothing else to do with our time. Well here is a solution for ya…. Run to the super market, and buy healthy snacks. Read those cookbooks you have laying around, and buy ingredients for a healthy meal you find. It isn’t worth it to gain a few pounds while being stuck at home, when you could be doing at home exercises and limiting what you eat! Summer time soups are really hearty, healthy, AND easy to make!

A colleague of mine sent me this recipe she made last time she was stuck in the house, and she raved about it!

Check it out! http://www.gimmesomeoven.com/5-ingredient-easy-white-chicken-chili-recipe/

(You can ditch the sour cream and tortilla strips that the recipe also calls for J)

I know it isn’t easy to eat healthy while stuck inside all day, TRUST ME, but it is worth it! You may enjoy that pizza pie at the time, but once the sun comes out, you’re going to regret it ;). Portion your meals, and drink lots of water. Also, add more protein and fiber to your diet. This way, you will be full for longer, and won’t snack as much. 

Shrimp and Asparagus Stir-Fry

A simple, easy, and super healthy dish that you have to try!

This dish is low in calories and carbohydrates. A perfect lunch or dinner.

All you need is a dozen shrimp (or more, depending on how many people you are feeding), fresh asparagus, and low-sodium teriyaki sauce.

Instead of heating up olive oil in my pan, I decided to use toasted sesame oil. I did not use a lot, because I know that the fat content is higher than regular olive oil, but it gives a nice flavor to your shrimp and asparagus. I made sure to put enough (but not too much) into the pan, so that I wouldn’t have to add more once I took my shrimp out.

First, put your shrimp in the pan, add some salt and pepper, and cook until they turn pink. Take the shrimp out and set aside. Cut your asparagus in halves, and add to your pan. Cook them until they start to become soft and super green. Once your asparagus is ready, add the shrimp back into the pan, along with 2-3 tbsp. of your teriyaki sauce. You can add as much or as little as you would like.  

And there you have it, a delicious and healthy meal! (Not the best picture I have taken of my food, but I just couldn't wait to dig in !!)

The Effects of Late Night Snacking

While I know there are times where everyone is always too busy at work to eat lunch, they think that by eating later on in the night, it will make up for the calories they missed during the day.

Well my friends, that is NOT the case in this situation. Late night eating or snacking can cause weight gain, and even uncomfortable sleeping. If you do get hungry later on in the night, and need a little snack to hold you off till the morning, make sure you are going for the fruits and veggies. DO NOT go for the chocolate or the boxed cereal, or even anything that has caffeine in it. These foods will not only keep you up, and make you unable to go to sleep at a normal time, but will also cause you to gain weight. I would also suggest a glass of water instead of trying to figure out what kind of food you want to eat.

When you go to bed after eating a large snack or meal, you are not giving your body any time to digest the food. Therefore, it is just sitting in your stomach while you aren't being active for X amount of hours since you are sleeping. For some, it even causes acid reflux and heartburn (take it from me, I get the WORST acid reflux if I eat something right before bed, and trust me, it is not fun). You will wake up feeling 10 times better in the morning if you go to bed without eating a heavy meal.

                                                    USE YOUR WILL POWER!

Who Needs a Gym?

They say "Abs are made in the kitchen, not in the gym." Well that is certainly right my friends!

I am a huge gym rat, but when I am unable to go to the gym for a few days, I am in a panic! The easiest way to overcome this is very simple. If you do not have time to go to the gym for a few days, no worries. All you have to do is make sure to eat super healthy. Not only will you feel good about yourself, but your body will love you as well.

I am not telling you to skip the gym all together, but if you are looking to lose weight, a diet consists of about 85% of what you are putting into your body, and the rest is exercise.

You should prepare your lunches and your dinners for the week, so that you know what is being put into your food. Sure you can order a healthy meal for lunch or dinner, but you do not know how your food is being cooked, and with what.

It may be a bit time consuming, but it will be worth it! You will feel better, you will also be saving money!

It is just one simple step.... be aware of what you are putting into your body. Eat lots of fresh fruits and veggies. No fried food or sweets (unless you want to give yourself a cheat day..... BUT JUST ONE !!!).

Fun and Healthy Snacks for your July 4th Party !!

The 4th of July is already here! It is time for the BBQ's and all of the yummy snacks and desserts to stuff our faces with!

I am not a Pinterest kinda gal, but I did decide to check out some healthy snacks on the site, and I must say, people are very clever! These snacks are super creative, healthy, and easy to make!

A few of my faves that I came across are:

Firework Fruit Kabobs- all you have to do is buy some wooden skewers, watermelon and blueberries. Oh, and a star-shape cookie cutter =). What you are going to do with the watermelon, is cut it up (or buy it cut up already, but in larger pieces), use the cookie cutter to create star shapes out of the watermelon. Add your blueberries onto the skewer, and add your star-shaped watermelon on top, and there you go.... a firework fruit kabob! A fun way to eat your fruits on a wonderful July 4th day!

Coconut Water and Fresh Berry Popsicles -- I found this cool recipe from http://www.backtothebooknutrition.com/coconut-water-fresh-berry-popsicles-4th-of-july/#_a5y_p=3982780

Also, these 4th of July yogurt bites that I am DEFINITELY going to try out from http://loveandmarriageblog.com/healthy-4th-july-yogurt-bites/

I hope everyone has a happy and safe 4th of July weekend!

I Know You've Missed Me =)

Hey everyone! I know I haven't posted anything in a couple of weeks, because I just got back from Europe! I have missed blogging, so here I am!

I visited both Spain and France, and let me tell you, it was a wonderful experience! The best part about the entire trip though, was all of the delicious food!! I know I've posted in the past about how to eat healthy, yet still enjoy vacationing, but this time I decided to splurge a bit more than expected. I definitely had my fair share of breads and pastries, but you just can't resist how good it is over there! There were definitely other parts of my trip where I did stick to a nice big salad. It's all about compromising with yourself and really being able to have the ability to use that self control you know you have deep down.

Again, don't be too hard on yourself while you are away on vacation! Vacationing is all about having fun and eating whatever you want! Once you are home from vacation, you will be able to get right back on track with the gym and eating healthy.... I promise!

How to control your cravings while eating out at a restaurant

I am a HUGE foodie, and so is my boyfriend (who is also a cook), so you can only imagine how hard it is for me to eat healthy 24/7. I do try my best though!

Being a foodie requires you to want to go out and try tons of different restaurants! It is not a bad thing, BUT there are ways you can portion your meals, so that you don't feel as guilty once the meal is over. When I go to certain restaurants, I do like to splurge, because let's face it, you can't get that sort of food at home! If you are on a diet, chances are, you'll want to eat a salad, which is OK, but if you have little self-control like I do, you are going straight for that piece of crostini, or that gnocchi!

I see it this way.... if you spend your entire week eating clean and healthy, then all you have to do when you go out for a nice dinner, is eat smaller portions! If there happens to be a pasta dish in front of your face, and you just can't resist it, take a small spoonful of it and enjoy! It doesn't hurt to have a tiny spoonful of that AMAZING pasta on your plate =).

Also, you can modify your meal as well.... such as swapping out those tasty french fries for some steamed veggies or a nice side salad. Where there is a will, there is a way! At the end of the day, it is all about motivation and self-control. You don't have to torture yourself by not going out to eat, or enjoying that chicken parm for one night!

Infuse Your Water

I recently started to infuse my water with fresh fruits and veggies, and I must say, it makes me feel super refreshed and hydrated! Still experimenting with different recipes though :)

Today I decided to add some strawberries, lemon and cucumber to my water. It took me a second to get used to the taste, but I must say, it is pretty tasty! There are soooo many different combinations you can try.

Here is an article I found on Buzzfeed that has all different types of recipes for infused water:

https://www.buzzfeed.com/emmacooke24/21-fruit-infused-waters-to-hydrate-with-this-summe-1ku65?utm_term=.vggde2pOV6#.fuPD8xN93X

Definitely try this stuff out!


Benefits?

• Well for starters, it keeps you super hydrated (like regular drinking water, except with flavors and natural antioxidants/vitamins)
• Keeps food moving through your system
• Flushes toxins from your system
• Boosts your metabolism
• Helps you recuperate faster from a workout

The MDW Cleanse

Soooo I am sure everyone is hurting from the long weekend. All of the liquor and fatty foods you've consumed.

The best thing to do this week is just cleanse. Eat lots of greens, drink plenty of water, even add some fruits or veggies to your water! Definitely do some cardio to sweat everything out, and you should be feeling refreshed in no time!

This weekend just kicked off the summer (although we have another few weeks until it is officially summer), so keep up the eating healthy and exercising weekly!

Easy Peasyyyyyyy ;)

Why You Should Add More Avocado to Your Diet

The benefits of eating an avocado are just great. Not only are they filling, but they are also super nutritious! Avocado is the good source of fat that you can eat and not feel guilty about! There are tons of ways to use avocado in an every day meal, and it's not even hard to cut up!

Avocados contain about 20 different vitamins and minerals! The fat content is high (about 15g), BUT there is absolutely NO cholesterol, and very little saturated fat. The majority of fat in an avocado is oleic acid. Oleic acid has some beneficial components to it. It has been shown that oleic acid is linked to reducing inflammation.

They contain a lot of potassium... even more than a banana! Potassium helps support healthy blood pressure levels.

Avocados are loaded with fiber. Fiber can provide many benefits to weight loss. It has also been said that avocado helps you lose weight. Many people who eat avocado in their meals or on it's own, tend to be fuller for longer periods of time, therefore, making a person not hungry for up to 4-5 hours!

There are plenty of nitty gritty facts I can get into, but I just wanted to point out the most important (well, at least in my opinion).

Enjoy those avocados! Make yourself some toast or a breakfast wrap, add it in a salad, put some on your omelette.... include it in your smoothies!!

Yummy, Healthy, Baked Chicken Tenders

Sick of that plain old grilled chicken you've been eating every day or night for dinner? Well now you can enjoy some breaded chicken tenders (or cutlets), that are just as healthy!

Last night I decided that I was going to make baked chicken tenders with a little bit of rice. It is such an easy, quick, and delicious meal!

All you have to do is coat a pan with some extra virgin olive oil, and set that aside. Take your chicken tenders (or thin sliced breasts) and throw them in some low fat milk.... I'm sure you are all wondering "where's the egg?!" There is actually no egg in this recipe. This is an eggless dish =) we are substituting milk for eggs here people! Once you have covered your chicken with milk, coat the tenders in some bread crumbs and place in your pan.

Your oven should be preheated to 350 degrees. Place the pan in the oven for about 20 minutes, turning your chicken every 7 minutes. If you need to leave it in a little bit longer, or like your chicken to be a little crispy on the outside, then leave it in for a few more minutes.

After about 20-25 minutes, your chicken should be thoroughly cooked and ready to enjoy!

Amazing Grilled Chicken Salad (Homemade)

Sooooo I have to share this with you guys because this was just the most amazing salad I've had in a very long time.

My boyfriend (who will become an amazing chef soon) told me that he was going to make me dinner the other night, but that it was going to be a surprise. All he said was that it is super healthy and that he hopes I like it. Although it took a while to prep everything, it was well worth the wait!

The result....... a grilled chicken salad with a reduced balsamic, garlic, honey, and sriracha vinaigrette, and guess what? It was all homemade!!! The chicken was seasoned with fresh, home grown oregano. He also added some golden beets, which were cooked in a red wine vinegar, some organic, greenhouse orange bell peppers, brussel sprout leaves, mint, OH, and he added some almonds in there as well =). I definitely recommend trying this at home!

                                                     The masterpiece itself.....

Gym Buddy or No Gym Buddy? THAT is the Question!!

I used to like having a gym buddy, whom I could go to the gym with every day and talk to while we are on the machines, but NOW I would rather work out alone. It's not that I don't like having a workout buddy, but I just feel that I get so much more accomplished when I am alone, than if I am with someone else.

To me, working out with a buddy means that your gym time is going to be twice as long because all you two want to do is talk and gossip. Trust me, I love to talk and gossip from time to time, but I do not like distractions while I am working out. I like to listen to my music, get in the groove of things, and get shit done. Unless I am teaching a friend different exercises to do on their own, then I enjoy it =). I love helping others achieve their fitness goals.

With the male species, it's different. They have gym buddies to help spot one another while lifting heavy weights.

Does anyone else have a preference???

Take Two !!

I am NOT a morning person, BUT since MDW (and my 26th birthday) is only 3 weeks away, I have become determined to go to the gym before and after work. I started this week, and so far, so good!!

There are days where I will go only in the morning, because I am just too pooped when I get home from a long day at work! Now, going to the gym twice a day, let-alone once a day, could be a struggle for some, but if you are determined to look and feel good, and sexy, then you will be motivated enough to do so.

I try and get majority of my cardio in, in the morning, and some lifting as well. I also try and eat really healthy throughout the day, so that if I do decide that I am not going to the gym after work, I won't feel guilty for eating something I shouldn't have eaten. When I go to the gym after work, I do light cardio and weight exercises. I try and switch it up from time to time, where I will do light cardio in the morning and heavy cardio in the evening, or vice verse.

If you are just as motivated as I am to look and feel good, then you should try adding this to your morning routine before work =)

Avocado Toast.... MMMMM !!!!

Soooo I've been wanting to try this ever since it started "trending", and tonight was the night!!

I knew that I was going to like it because number one, I looooove avocado, and number two, because it's healthy!! I can't believe how many different recipes there are, for something so simple!

I decided that I needed to try my toast with some scrambled egg whites, and next time, I think I'll add a little hot sauce to it!! I added some salt, pepper, and lemon juice into my avocado spread, and boy was it just the right amount of flavor!

I definitely recommend trying this recipe, if you haven't already. It's a great breakfast that will keep you full, a small little snack before/after the gym, OR a healthy, simple, dinner (which is what I chose to make tonight).

Beach Exercises

Summer is just around the corner (although it sure doesn't feel like it with this cold weather) !! I am sure that we all plan on going to the beach A LOT throughout the week/weekend (depending on work schedules).

I can exercise pretty much anywhere I go.... whether its doing squats in the bathroom or sit-ups on the floor of my apartment/a friends place. The beach is one of the best, most relaxing places to exercise. Not only will you feel calm and relaxed, but you will also work up a nice sweat AND get a nice little tan, all at the same time!

Here are some exercises that you should try this summer while you are living it up at the beach...

1. Running- running on the beach can be a little tricky at first, but the harder it is, the better a work out you will get, and it will have you leaving sore!

2. Volleyball- pretty self-explanatory... volleyball is a great sport, and a great way to work up a sweat, along with other sports, such as Frisbee, Soccer, Bad-mitten, and plenty of others.

3. Yoga- yoga is sooo relaxing, and especially doing that on the beach.... forget about ittttt. All you have to do is bring your yoga mat, and you are set!!

4. Side Shuffles

5. Long Jumps

6. Planks

Try and get those great exercises in before a fun-filled day of drinking/partying. TRUST ME.... it will make a difference in the way you feel!

Zoodles with Chicken and Asparagus

Well, here it is! I tried out another zoodle dish! This time, I used chicken that I cut into little cubes, and added some asparagus! I used the same low fat, low sodium, organic, marinara sauce, but I think next time I will try my own pesto sauce. The sauce looks a bit watery from the zucchini.... That is something I will still have to work on.

Once again, super healthy and tasty! Definitely try this at home!!

HAPPY PASSOVER!!

To all of my fellow Jews out there, HAPPY PASSOVER!!! I am sure we will all be eating some yummy food tonight!

Passover is probably my favorite Jewish holiday EVERRRR, because of the food. After this week, I am officially starting a hardcore diet. Summer is literally around the corner, and I have been slackinggggg!! When I slack, I do NOT feel good about myself at alllll.

 I am usually against meal replacements, but I am trying out 310 Nutrition Shake. Honestly, the taste is not terrible, I've had worse. There are also different recipe's that come along with it, which I have yet to try. Since I've started a new job, it is not easy for me to leave the office all of the time, so I bought this to not only try it out, but to suppress my appetite and hope that I will lose weight quicker. I know it's not the best idea in the world, but sometimes you just have to do what you think is best for you.... even if it really isn't the best for you.

As soon as I slack off, even if it is just one day or night, it is more motivation for me to want to stick to healthy food options. Not only do I feel better about myself once I start eating right, but I am also in a wayyyyy better mood =)