Afternoon Munchies

I’m a little bored today. It’s hot and it’s a Sunday of a long holiday weekend and I’m waiting for my boyfriend to finish up at work so we can head off for vacation for a few days. And of course, I have the munchies. Eating out of boredom is never a good thing but I’ve been snacking healthily today.

I’ve been going between the following two – which are both, not only completely yummy but healthy too:

#1 Sugar Snap Peas
Mann's
I love sugar snap peas. They are so refreshing and sweet and the crunch is very satisfying.

#2 Chocolate Covered Frozen Banana Peanut Butter “Sandwiches”
ChocolaPB Bites
This treat has a long-winded name but they are great..and pretty healthy with 3 ingredients: Banana, Natural Peanut Butter, Dark Chocolate.
Just slice up a banana, cover slice with peanut butter, top with another slice of banana. Freeze. Once frozen, dip in melted dark chocolate. Freeze. Enjoy.

Can’t really top the simplicity of these snacks.

~Fit Bitch

Healthy Vegan “Ice Cream”

Mine was a little thicker than this
Last week I wanted a treat so I made a small batch of vegan “ice cream.” This is so simple and so yummy and so healthy.

The main ingredient? Bananas. Yeppers. Bananas. I’m sure some of you have heard it before or have seen the Yonanas commercials on TV (I desperately wanted a Yonanas machine last year) and it’s becoming all the rage. And instead of a Yonanas machine all you need is a blender or food processor.

Here’s what you do:

Place bananas in the freezer (number of bananas depends on desired size and portions – 2 medium bananas will make 2 good servings). {It is best to peel them prior to freezing. I made the mistake of not doing this the first time around and the icky insides of the peel went everywhere…It was gross. Slicing prior to is optional – if you forget to slice before hand, it’s not a big deal.}

Once frozen, remove from freezer and place slices in food processor or blender. Blend banana well…until they’re creamy and smooth.

THIS IS NOW YOUR ICE CREAM. However you can add additional ingredients. The first batch I made I added natural peanut butter and blended. It was so good.

The second time I made it I added cocoa. But the possibilities are endless: Strawberries, peaches, blueberries, pineapple. Or you can add flavored protein powder or chocolate chips (some of your ingredients will make your dessert not-so-vegan).

See? Simple. And Cheap. And healthy. Well, healthy as long as you don’t go throwing a lot of extra junk in it. This is definitely something I’m going to be making more of and trying different variations. My goal is to make a bigger batch to store in a container in the freezer so that I won’t have to go thru the process (which is really only like 2 minutes {once bananas are frozen}) everytime I want some.

Try it and enjoy.

~Fit Bitch

Contact Me

email

FYI – I’ve added a Contact Me page to the Menu bar. Feel free to email me.

~Fit Bitch

Eggs

eggs

Eggs started taking a beating (haha – PUN!) a long time ago (I’m assuming because of the “cholestoral issue”) and it seems to be a neverending debate on whether they’re good or bad. I love eggs. I eat them nearly every day. I crave them….which is weird. But they are delicious and they are nutritious and they are good for you. So I’m going to break it down for you: Eat eggs.

“You’ll find a carton of eggs in any Registered Dietician’s fridge, including mine. Eggs have gotten a bad rap due to their cholesterol content, but research shows there’s limited evidence linking egg consumption and heart disease. Plus, this protein-rich food has 70 calories, 13 vitamins and minerals, and the anti-inflammatory nutrient choline, which most (Americans) need.” -Jennifer McDaniel

Since I became addicted to eating eggs nearly two years ago I noticed I have more energy, I’m not as hungry throughout the day and I just feel healthy.

I remember Doctor Oz saying a while back something to the effect that the cholestoral in eggs is only bad for you if you have bad cholestoral. This seems to be true since I eat a crap-ton of eggs and my cholestorals are impeccable (I’m still very proud of that report). And studies have shown that an egg a day doesn’t change your cholesterol levels

Yolks contain the bulk of the egg’s nutrients, including minerals like calcium and magnesium and vitamins A, D, E, B6, B12 … the list goes on! In fact, eggs are loaded with so many nutrients that some scientists suggest a few eggs a day could provide a bigger health insurance policy than a multivitamin. They have 100% of the carotenoids essential for healthy eyes, protecting them against vision loss. Eggs are also rich in protein and an energy-sustaining food that helps stave off fatigue. So ditch the egg-white-only mantra! Eat the whole egg.

Here are 10 reasons to eat eggs:

1. Eggs are great for the eyes. According to one study, an egg a day may prevent macular degeneraton due to the carotenoid content, specifically lutein and zeaxanthin. Both nutrients are more readily available to our bodies from eggs than from other sources.

2. In another study, researchers found that people who eat eggs every day lower their risk of developing cataracts, also because of the lutein and zeaxanthin in eggs.

3. One egg contains 6 grams of high-quality protein and all 9 essential amino acids.

4. According to a study by the Harvard School of Public Health, there is no significant link between egg consumption and heart disease. In fact, according to one study, regular consumption of eggs may help prevent blood clots, stroke, and heart attacks.
5. They are a good source of choline. One egg yolk has about 300 micrograms of choline. Choline is an important nutrient that helps regulate the brain, nervous system, and cardiovascular system.

6. They contain the right kind of fat. One egg contains just 5 grams of fat and only 1.5 grams of that is saturated fat.

7. New research shows that, contrary to previous belief, moderate consumption of eggs does not have a negative impact on cholesterol. In fact, recent studies have shown that regular consumption of two eggs per day does not affect a person’s lipid profile and may, in fact, improve it. Research suggests that it is saturated fat that raises cholesterol rather than dietary cholesterol.

8. Eggs are one of the only foods that contain naturally occurring vitamin D.

9. Eggs may prevent breast cancer. In one study, women who consumed at least 6 eggs per week lowered their risk of breast cancer by 44%.

10. Eggs promote healthy hair and nails because of their high sulphur content and wide array of vitamins and minerals. Many people find their hair growing faster after adding eggs to their diet, especially if they were previously deficient in foods containing sulphur or B12.

I also suggest the following articles for more information (and you can always check with your local egg marketing board for information, recipes, nutrional information):

Men’s Health: The Truth About Eggs

Get Cracking: Get Cracking

There’s Always Time for a Quickie!

In a pinch for time and using it as an excuse to not work out? Puh-leeese! There is always time for a quickie:

A quickie workout to satisfy

A quickie workout to satisfy

This may not seem like a big deal of a workout but believe me, your heart will race, you’ll sweat and your body will get strong.

Enjoy.

~Fit Bitch

YogaFit

yogafit
I’ve recently signed up for YogaFit. Classes begin July 4 and will run Monday and Thursdays thru the summer. These classes will be directly after my Zumba classes. (Which means that I’ll have to start going to the gym a little later Monday and Thursday evenings because, although I’m a little nuts with my workouts I’m not mental enough to work out for 4 hours! Three hours is enough.).

What is YogaFit? I asked myself (actually, I asked Google) the same thing. I was directed to the YogaFit website with the following information:
(http://www.families.com/blog/what-is-yogafit)

YogaFit is a form of yoga that is designed specifically for the fitness industry. YogaFit stands for Yoga for the Fitness Industry and was developed in the mid 1990s by yoga instructor Beth Shaw in Los Angeles.

As a trained instructor, Beth saw the need for a specific type of yoga for health clubs, due to the differences in the environment from the gym to the yoga studio. The bright lights and cold rooms of the gym provide specific challenges that don’t exist in the typical yoga studio.

YogaFit combines principles of fitness and traditional yoga asanas. A typical class will have yoga asanas, as well as exercises such as sit ups, squats, push ups and other exercises.

The poses in a YogaFit class are woven together with continuous movement in a flowing sequence of poses. The flowing format is similar to what is found in a vinyasa flow or power yoga class, but with the addition of non yoga exercises.

This type of fitness yoga practice is considered by strict yoga adherents to be a watered down version of yoga. This is because YogaFit never uses Sanskrit names for the poses, nor is there any meditation, mantras or anything other than the physical aspect of the practice.

I am super excited to begin this program. Has anyone tried it?

~Fit Bitch

Happy Friday

Body

Remember…regardless of size, status, age, race, sex…You matter, you are beautiful and you are your own perfect.

~Fit Bitch

Make Better Choices

I’m human.  As I am sure hope all of you are.  Because I am human I get cravings and I don’t eat 100% healthy all the time (tho it’s close).   But I do make better choices….and sometimes I give in to those cravings.  And you know what?  I’m alright with that. Eating healthy is ideal, however, a lot of the time there are circumstances where I’m not able to eat the greatest (or I just don’t want to).  When that happens, I am conscience of what I’m eating and what I’m putting into my body so, although I have cravings I still try to make better choices.

For instance, I love me some Iced Coffee from McDonald’s (even though I’m supposed to be caffeine-free these days, I still can’t shake this habit) but, I try to do a healthier version.  So, instead of the calorie-laced cream coffee I get mine made with skim milk.  And now McDonald’s has sugar-free shots so my treat is even better.

A taste of summer paradise - courtesy of Dollar Days at McDonald's

A taste of summer paradise – courtesy of Dollar Days at McDonald’s

If we’re on the road and the only dinner option is fast food I go for a salad or a grilled chicken wrap or something along those lines.  Just because we’re stuck at Burger King doesn’t mean I need get a Whopper.  And I never drink pop/soda.  In fact, I don’t ever get fountain drinks – period.  Unless it’s my Iced Coffee (which is normally just a morning thing), I usually just stick with water or I go without a drink.

If I’m craving chocolate I will opt for the dark chocolate bar.  A little goes a long way and I find that with its bitterness, just a tiny piece will satisfy my craving and I can shove the rest of the bar in my desk for the next time.  Or I will have a half a glass of dark chocolate almond milk.  It’s thick and it’s chocolately it’s so good and.  Yum!

A lot of the time if I’m craving something sweet I will have some melon (watermelon, honeydew, cantaloupe {does that count as a melon?}) or berries or other fruit.  And, although it doesn’t happen too often, if I get the craving for something crunchy I will chow down on either sugar snap peas or chopped up cabbage.  These are so good, I promise.

Of course, tho, there are days when you just have to give in to cravings (been there!)  and have that bag of chips or go for a nachos date with your friends.  Do it.  Be happy.  Enjoy.  And don’t make it a habit. 😉

~Fit Bitch

 

Jump Rope And Push Up Challenge (and I Completed the Ab Challenge!)

Hip Hip Hooray!!  I finally completed the 30 Day Ab Challenge (although it seemed like a lot longer than 30 days).  Last night was my last challenge….and I couldn’t wait to get it over with.  To be perfectly honest, I think I was starting to get a little bored with it.  But I stuck with it and am proud to have completed it.  My body is stronger and my abs are a little tighter.   However, to be perfectly honest, I didn’t get the results that I was hoping to see, but I’m not surprised by that.  I work out way too often and have for way too long.  This challenge would be perfect for someone perhaps with a little extra weight around the tummy or who is just beginning an exercise routine.  Although I’m not certain, I would suggest that that type of person would have better results.  So, good luck to you all.  Stick with it even if you get bored.  I worked it into my regular routines, whether I was at the gym, doing Yoga or working out at home.  And remember to take your breaks. 

Now it’s a new day and I’m up for a new challenge.  I like to keep it interesting and switch it up a bit.  So, very soon I will begin the Jump Rope and Push Up Challenge.

Jump RopeAlthough I am super excited to start this Challenge and incorporate it into my daily workouts, I may have to wait a few days to start because I, being the dimwit that I am, rolled my ankle in Zumba class the other night.  It rolled, it made a cracking sound and down I went.  Boom!  Luckily it’s just a roll (maybe a minor sprain) and I can walk on it now but it’s sore and weak and swollen.  I’ve been unfortunate to have broken both of my ankles over time and they’re very weak.  The last time I rolled it badly was my first round of Insanity two years ago and ended up with a bad sprain and an ankle that looked like this:

My sad cankle...

My sad cankle…

Looks pretty gross and that weird pattern is from the bandage I had wrapped around it.  But yes, that disgusting thing is just a sprained ankle cankle.  So, it’s in my best interest to find other activities to do the next few days (elliptical, weights, yoga) and work on strenghtening and healing.  When I do start the Challenge (and head back to Zumba class next week) I’ll have to have my ankle wrapped for extra support.  In the meantime I will continue to strive to stay fit and healthy.  ~Fit Bitch 

 

 

 

I Know It’s Just a Number

Scales can be the Devil

Scales can be the Devil

Friday I had an appointment with my doctor to follow up on my heart tests, insomnia, etc.   My last visit with her I, once again, addressed my weight.  I am at a good weight.  I am healthy and fit; in the perfect BMI range for my height and age; and as I’d mentioned a while back, my cholestoral levels are “impeccable” (I really like saying that word).  Everything seems to be fine and dandy except, regardless of my exercise schedule and insane regime, I am having a difficult time getting over a plateau.

The last 2 weeks I have decreased my cardio somewhat while at the gym to focus more on strength and building more muscle – as this will certainly help with weight loss – and I know I should really be believing in all that “muscle weighs more than fat” mumbo jumbo since I preach it all the time.  BUT, when I got on the scale (backward, by the way because my doctor and I deem it neccessary for me not to know the number) and found out I’d gained a pound I nearly had a meltdown.  A pound!  I know.  It’s not a big deal.  And my doc and I discussed the exercise and the training and the  “muscle weighs more than fat” mumbo jumbo and I tried to stay calm.

But deep down inside I am still the 16 year old girl with eating disorders and fat fear and OMG, self-esteem issues to the max.  And although I know it’s just a number and there are/could be many contributing factors to weight gain of one pound, I still feel sad and disappointed and frustrated that, in my own mind, I am still not good enough.

So, here’s to good thoughts and self love and exercising for the right reasons and to good (mental and physical) health.

~Fit Bitch