Sticking to Your Routine When Life Gets in the Way

Posted on April 28, 2013 by danistu1

What can I say… I’ve been MIA lately. Life happens. And since then I’ve naturally come up with some delish clean recipes that I must share. Summer is coming up… and we all know what that means…. more SUNSHINE and SWIMSUITS. Also means time to clean up that nutrition and get it in gear at the gym. Today was some steady state cardio for Sunday RUNday and abs circuit but tomorrow I’ll be back at it with high intensity interval training (HIIT) and a strengthening circuit.

Here’s what’s on tap for the gym tomorrow:

On the treadmill, 5 rounds of…

5 min. 0% incline 6.0-7.0 mph

3 min. 7.0-9.0 mph

3 min. 5% incline 4.5 mph walk

Repeat x5

Complete it with 5 min. cooldown walk at 4.0 mph

Feel. The. Burn. (and I promise you will sweat your buns off)

My strengthening circuit will include a workout from my favorite ToneItUp girls called the Bikini Strap Workout followed by their Sun Kissed Abs routine… these girls are seriously fit and will get your booty ready for swimsuit season FAST.

Sorry, but I had to… How can you resist this face? (I am obsessed with my new pup, Bo, and I can already tell he’s going to make the best running buddy).

My dad was visiting this weekend but I didn’t let that get me out of my routine and we ended up having a fun and active weekend. We did some serious hiking while he was here and went to my favorite restaurants, all of which offer fresh, organic and healthy food. Dad loved it! Our splurge for the weekend… Our favorite frozen yogurt at MOJO. So yummmmm. Eating out isn’t always that simple but some good rules to live by when eating out include:

Plan ahead. Look at the menu online and nutritional info, if they offer it, so you already know what you’re going to order and you’re less likely to stray from the healthy options.
Skip the bread basket. All those processed carbs and butter add up! If you need something to snack on before your main dish order some fresh veggies and hummus or salsa, a side salad with the dressing on the side, or edamame for added protein if you’re out for sushi.
Don’t drink your calories. Skip the sugary sodas and foofy cocktails and order water with lemon or sparkling water or even fresh pressed juice if they offer it. If you want a cocktail, go for a glass of red or white wine, champagne, or light beer.
Ask for salad dressing on the side. Ditch the creamy stuff and go for olive oil and vinegar or a vinaigrette on the side.
Always go for the red sauce instead of the white sauce. Still has great flavor without the extra fat and cream.
Split the main dish with a friend or order the small/medium portion if it’s available. Our restaurants are notorious for giving us plus plus sized portions… Leaving our country with a plus plus obesity epidemic.
Order your meals baked, broiled, or steamed. Careful with steamed veggies, they can have a lot of added butter so ask for it without added butter or oil. Don’t be afraid to ask for food the way you want it!

Just another pic from my fave restaurant, True Food Kitchen. I ordered Kale Aid and Strawberry Chopped Salad with added chicken for protein… So good I didn’t even need the dressing!

This weekend I definitely had a craving for Italian but wanted to keep it clean. I did a little searching around and found some ideas for a Cauliflower Crust Pizza.. What’s that you might say? Exactly what it sounds like, but the entire crust of the pizza is made from cauliflower pulsed in a food processor mixed with other yummy ingredients. It was definitely an experiment but it turned out tasting great… Only thing is I could have baked it a little bit longer to make some extra crunch in the crust.

Serves 2

Ingredients

1 cup cooked, riced cauliflower
1/3 cup low fat shredded mozzarella cheese
1 egg, beaten
1 teaspoon dried oregano
½ teaspoon crushed garlic
½ teaspoon garlic salt
olive oil (optional)
Lowfat pizza sauce, shredded cheese and choice of your toppings*

Instructions

To “rice” the Cauliflower: Take 1 large head of fresh cauliflower, remove stems and leaves, and chop the florets into chunks. I steamed mine in the microwave for 8 minutes before adding to the food processor, no need to add water because the natural moisture in the cauliflower is enough. Pulse until it looks like grain. Do not over-do pulse or you will puree it. (If you don’t have a food processor, you can grate the whole head with a cheese grater but it is a process!). One large head should produce approximately 3 cups of riced cauliflower. The remainder can be used to make additional pizza crusts immediately, or can be stored in the refrigerator for up to one week.

To Make the Pizza Crust:

Preheat oven to 450 degrees. Spray a cookie sheet with non-stick cooking spray.
In a medium bowl, stir together 1 cup cauliflower, egg and mozzarella. Add oregano, crushed garlic and garlic salt, stir. Transfer to the cookie sheet covered in parchment paper, and using your hands, pat out into a 9″ round. Optional: Spray with olive oil spray for a little extra crunch.
Bake at 450 degrees for 15-20 minutes.
Remove from oven.
To the crust, add sauce, toppings and cheese. Bake for another 10 minutes. I added lowfat mozzerella, spinach, olives, red onion, and pre-cooked ground turkey. Be creative and use your favorite clean toppings!

Now off to enjoy the last day of my weekend! What are some of your tips for staying healthy for eating out??

Happy Sunday FunDay!

Puppies, Playlists, and Polar Watches!

Posted on April 4, 2013 by danistu1

I feel like so much has happened since my last post and I need to update you all! So we all go through it, but lately I have been super frustrated with my lack of routine with my clean eats and fitness. It has been such a struggle adjusting to a more hectic schedule and some days I just feel like poo (all you girls can relate!). It can make a girl crazy trying to stay fit amidst stress and food sabotage around every corner. I’m on a mission to get back to my usual fitness levels and pre-new job weight because feeling like I’m exhausted and unhealthy everyday just isn’t cutting it. So like most girls I have naturally looked into every avenue to hold me accountable and get my booty in gear. I’ve enlisted the help of my fave fitness gals… The Tone It Up girls. They are straight saucy and have the best food plans, workouts, and are motivation for all girls who want to up their fitness and health game. I’m still sticking with Shakeology but I am ON THE PLAN. Anyways, check out the website, www.toneitup.com, for the deets. I’m doing their 5 day slim down plan along with their regular nutrition plan and I will be sure to update you on how it went! Basic rules are AM workouts of 30 minutes or more, lots and lots of H2O during the day, a good mix of lean protein and veggies, and no starches after 3 pm, wrap it up with a 30 min. strengthening or total body workout. I’ve had to adjust a little bit with the schedule and find myself squeezing in late night workouts if I haven’t been able to in the morning.

OK… enough of my rants. Sometimes it’s necessary to switch things up and trick your body a little bit so you don’t run into a plateau. If you don’t challenge your body you won’t see results.

“If you do what you’ve always done, you’ll get what you’ve always gotten.” -Tony Robbins

This is usually me… I find a workout I like and tend to stick with it and stay in my comfort zone. This week I’ve set out to switch it up on the regular, mixing it up with strength training, running, bikram yoga, and spin classes.

I’ve also added some new toys to my fitness regimen. This gives me more motivation and excitement for my workout. I invested in the Polar FT4 Heart Rate Monitor (and it’s pink!) that tracks if you’re in your appropriate heart rate zone and the calories you burn with each workout. I’m in love! You wear a chest strap with it that I hardly even notice and being my competitive self, always try to beat the last workout that I did.

Another motivating factor for me is to switch up my playlist. It gives me something to look forward to on my runs and gets me in the zone for my sweat sesh. My new recent playlist includes the faves Ellie Goulding, Beyonce, and Shakira, of course.

Here’s what I’m currently jamming to that makes me want to run forever:

Sweaty Spring Jams:

Anything Could Happen- Ellie Goulding
Hanging On (feat. Tinie Tempah)- Ellie Goulding
Mirrors- Justin Timberlake
Let the Groove Get In- Justin Timerlake
Pusher Love Girl- Justin Timberlake
#thatPOWER (feat. J Biebs)- will.i.am
Party (feat. Andre 3000)- Beyonce
Titanium- David Guetta
Independent Women, Pt. 1- Destiny’s Child
Try- Pink
Sweet Nothing (feat. Florence Welch)- Calvin Harris
Promises (Skrillex & Nero Remix)- Nero
Don’t You Worry Child- Swedish House Mafia
Love on Top- Beyonce
Animal- Ellie Goulding
Tongue Tied- Grouplove
Waka Waka (This Time for Africa)- Shakira

Last, but not least, I recently decided to adopt a puppy! He is a shepherd mix named Bo and he is my new LOVE. There have been some ups and downs with potty and crate training but I can’t help but love my new buddy. He’s only three months old now but you better believe that I’ve found my new running buddy! I can’t wait to take him on hikes and runs with me. We start puppy training classes next week… Wish me luck! Here’s my little guy hanging out while I write to you. He’s such a good helper!

One last recipe to share with you that I’ve adopted from the amazing Jamie Eason that works perfect for a post-workout snack.

Pumpkin Protein Bars:

Makes 4 servings

1 cup egg whites

1 cup no sugar added Pumpkin puree

4 scoops organic vanilla protein powder of choice

4 tbs ground flaxseed

4 tsp cinnamon

1 tsp nutmeg

1 tsp pumpkin pie spice (optional)

1/4 cup pecans or walnuts chopped

Mix and place in a pan used for banana bread. Bake at 350 degrees for 25-30 min. Check with toothpick to see if it’s done. I’m off to try this recipe out tonight, so we’ll see how it goes. I can’t wait, it sounds delicious!

Happy Thursday… It’s almost the weekend!!

TGIF!

Posted on March 23, 2013 by danistu1

It’s been my first Friday off since I’ve started and you better believe I used every minute of my time to catch up on life but also relax. With busy schedules it’s easy to forget about yourself and get caught up in the stress of everything. Don’t forget to take a deep breath, relax, and do something nice for yourself! I took some time to experiment in the kitchen today and just wanted to share some new recipes with you really quick!

My roommate’s dad is visiting, so I had a couple of taste testers before I published this recipe. Sweet treats are great in moderation, but I’m always looking for a way to put a healthy spin on things. I went to work and what I came up with ended up delish! Here’s what I came up with today:

PB Scotchies:

Ingredients:

1 banana- mashed

1 c. rolled oats

1/2 c. raw almond butter

1/2 c. all natural peanut butter

1 egg

1/2-1 c. butterscotch chips, chocolate chips, coconut, or carob chips (whatever your little heart desires)

Set the oven to 350 degrees. Mash the banana, then add egg and nut butters and stir. Then add oats and I mixed in butterscotch chips for a sweet treat. Mix all together and drop dough by the spoonful on a cookie sheet greased with 1 Tbsp. coconut oil. Bake for 8-10 min. until golden brown. Let cool and enjoy a yummy treat!

Makes about 16 servings.

This one is for only those 21 years of age and older…

I’m not a big fan of sugary drinks and all that alcohol and sugar can cause weight gain, bloating, and a bunch of other disgusting side effects. I do occasionally like to kick back and have a girlie cocktail, but I wanted to get that sweet taste without all of the added sugar and chemicals.

All natural cocktails coming right up! Tastes sooo yummy and hydrating at the same time. Any time I can add coconut H2O I do it. Added hydration, potassium, and all kinds of great electrolytes to energize you for a night out on the town!

1 oz. vodka
1/2 grapefruit- squeeze out the juice
1/2 tangerine- squeeze out the juice
Top with coconut H2O and ice.

Enjoy!! Have a safe Friday night y’all!

Lean, Clean, & Green

Posted on March 19, 2013 by danistu1

Hope everyone had a great weekend! I know it was much needed on my part and I took advantage of the great weather. I took in a spring training baseball game, got a hike in, and even enjoyed my pool for the first time since I’ve moved here!

We went to the Brewers v. Reds game on Saturday, and I had the pleasure of meeting the “Ice Man,” who is flown down specially for Spring Training from Milwaukee because the fans love him so much. Unfortunately they tied, but it was great to get out and enjoy some baseball and sunshine!

In the recent spirit of St. Patrick’s Day, I thought I’d make a tribute to the Irish holiday with, you guessed it…. Green eats! A lot of you are probably recovering from the weekend still after a little indulging and there’s no way better to do that than to load your body with a ton of H20 along with clean greens and lean protein. I didn’t have a ton of time this weekend for meal prep so I made sure to get a little cooking in last night. I must say… I think it’s possible that I have some (minimal) domestic skills.

I started my day off right today with a booty-kickin’ cycling class and I think it is possibly my new favorite cardio workout. Great jams, strobe lights, and tough intervals definitely jumpstart your metabolism in the morning. I highly recommend trying out a class at your local gym, but make sure you bring an extra towel because you will sweat, sweat, sweat! After my workout I refueled with a green protein smoothie that was DELISH!

Shamrock Protein Smoothie:

Makes 1 serving

1 Tbsp. vanilla whey protein

1 c. unsweetened almond milk

1/2 frozen banana

1 c. spinach

1 Tbsp. natural nut butter

ice

Blend and enjoy!

Whenever I go to the store, I always try to find healthy new snacks to try out and this time around I decided to try Trader Joe’s Kale Chips. I love making my own homemade kale chips, so I thought this might be a good snack with a pop of flavor. There are so many benefits to kale and it is one of my favorite superfoods.

BENEFITS:

Packed with 5g of fiber to aid in digestion and liver health
Iron that aids in pumping up your immune system
Omega-3 & Omega-6 fatty acids that leave you with healthy, glowing skin, aid in alleviating arthritis, autoimmune disorders, and asthma.
Full of Vitamin A that aids in vision… So ditch those glasses and eat more veggies!
And Vitamin K that boosts your bone heath

With all these awesome benefits, how could you not try it?!

Here’s a quick recipe for some homemade nacho cheese kale chips:

1 bunch kale
1/4 cup lemon juice
1/3 cup nutritional yeast
1 teaspoon salt
1 teaspoon cumin
1 teaspoon chili powder
1 teaspoon garlic powder

Directions:

Remove hard stalks from kale and set aside.
Add the last ingredients to blender and process until smooth, add some H2O or extra lemon juice if needed.
Coat mix over kale until fully covered.
Bake at 300F for about 30 min. Don’t forget to flip them over halfway through!

I wrapped up last night with a little 3 mile run and then went to work in the kitchen.

I ended up making a new, delicious maple walnut salmon recipe from the Tone It Up Diet Plan with a side of steamed green beans. I changed up the recipe a little bit by using pecans instead of walnuts. It was delicious and I was soooo thankful my dad sent me his home caught salmon from the Pacific Northwest. It’s my favorite!

It’s about that time to get back to work! Happy Tuesday!

How did everyone celebrate their holiday weekend?! Do you have any lean and green recipes to share? Let me know!

Food Prep Sundays!

Posted on March 11, 2013 by danistu1

I’m back!! After a little blogging hiatus I have some DELISH stuff to share with you today. I’ve had a great day of relaxing and regrouping before I’m back on the daily grind of the work week. I discovered another new place that I love called the Chop Shop. I had a fresh pressed juice called the Kale Cleanse (orange, lime, kale, and apple juice) and a beet salad that was to die for! It’s been a little rainy in the desert recently, so I took full advantage of staying outside when the sun came out today. After a good cardio sesh of treadmill intervals and the stairclimber, I set off for my favorite thing on Sundays…. grocery shopping!

On my normal Sundays, I usually make time to prep food for the week. I hit up the local farmers market, Trader Joe’s, or the occasional Whole Foods trip to make sure I’m set for the week. Staying on track and being healthy doesn’t come without a little work. I’ll give credit to my college coach for this one… “Piss Poor Preparation leads to Piss Poor Performance.” (The 3P’s) Well, If you want to make a change and see results, you better get on it sista! Here’s a little quote that always sticks with me…

I started my prep and planning with a list of staples that include lean protein, vegetables, fruits, raw nuts, grains, and quick snacks. I love Lara and KIND bars for a quick snack! I also make sure to stock up on cooking materials like coconut oil, olive oil, cinnamon, agave nectar, raw honey, cayenne pepper, and any other yummy seasoning I need for recipes that week. I also like to stock my pantry with raw nut butters (peanut and almond are the faves!), brown rice cakes, raw nuts, coconut flakes, and whole wheat wraps (I like Ezekiel). I whipped up some clean recipes tonight that will help me stay eating clean all week! I also chop up raw veggies and fresh fruits to have on hand. If you have clean options easily accessible, it makes eating healthy so much easier! Another hint: get rid of anything in your cupboards that isn’t clean or tempts you. That way, you won’t have the option of stuffing your face with potato chips or those girl scout cookies when you have a weak moment (you know what I’m talking about!).

Clean Coconut Chicken Wraps:

(courtesy of Oxygen magazine)

5oz chicken breasts

1tbsp coconut flour

1tbsp shredded unsweetened coconut

1 tsp coconut oil

Juice of 1/2 a lime

1 leaf Romaine lettuce

Sauce:

1/4 cup Greek yogurt

Juice from 1/2 a lime

1 tsp garlic powder

1 tsp onion powder

Directions

1. Place coconut flour and coconut into a bowl and set aside.

2. Cube chicken then toss chicken in mixture until fully covered.

3. Heat skillet to medium and add coconut oil.

4. Add chicken and cook through, adding lime juice 1/2 way through.

5. Place in lettuce leafs and add sauce. I served with quinoa.

Quick Kale Salad:

3 cups kale

2 cups spring greens

1/2 red onion (diced)

1 cup chopped cucumber

5 strawberries (chopped)

1/4 avocado

Chop first 3 ingredients together and top with the last 3 ingredients.

Toss with your favorite low cal vinaigrette (I usually just toss with 1 tbs olive oil, balsamic vinegar, and a dash sea salt).

Last but not least… The breakfast of champions courtesy of the TIU girls.

Protein Pancakes!

Ingredients:

1/4 cup egg whites
3 tbs raw protein powder
2 tbs vanilla almond milk
1 tsp cinnamon
1 tbs ground flaxseed
After above ingredients are mixed together add 1/2 banana (mashed)- mash first, then add!!
Add a handful of fresh or frozen blueberries

Mix ingredients and pour into a pan sprayed with olive oil cooking spray on medium heat. Cook just like a normal pancake and once you see the normal little bubbles… flip!

Top with your favorite sliced fruit or raw honey or real maple syrup. I like to go with sliced strawberries and sometimes a little raw almond butter.

Hope you’re all prepped and ready to go for your busy weeks! Don’t forget to get a jump start with an early morning workout tomorrow!

No Need to Stress… Decompress!

Posted on February 25, 2013 by danistu1

How was everyone’s weekend?! As I mentioned in an earlier post, my work has decided to ramp up and kick my butt a little. I know it can be easy to get caught up in the stress of everything with all those little voices putting negative thoughts in your head- being exhausted, having better things to do, blah blah blah (you know you’re guilty of it too!)…. But you know what?? You make it through. And it could always be worse! When life gets hectic, I can get rattled at times (ok… maybe a lot of times), but I’ve found ways to decompress and bring myself back to sanity.

Reasons to kick stress:

It can lead to heart disease because it has a direct effect on your heart and vessels (also more likely for smoking and obesity)
It can worsen asthma symptoms
It may lead to obesity by releasing more of the hormone cortisol that makes you have extra belly fat (who wants that?!?!)
It’s a common trigger for headaches
You’re more likely to be depressed and suffer from anxiety by up to 80%
It can accerlerate aging (studies have shown up to 9-17 years!)

Ok, yuck. We all know stress sucks! Now on to the good stuff…

Some simple ways I’ve found to decompress is obviously #1: EXERCISE.

Just ask anyone I work with (or my roomie)… If I start to get worked up, they all tell me to go for a run (they know me too well). I got home from work last night after feeling like I had been locked up in the hospital all weekend, put on my favorite kicks, blasted the jams, and off I went. There’s no better getaway than to lose yourself in a nice, long sweaty run.

#2: When I’m stressed, it’s best for me to have some alone time. My favorite way is to take a nice long bubble bath that isn’t complete without Voluspa candles. They come in so many delish scents and put you into instant relaxation mode. Add a glass of your fave wine and goodbyeeee stress!

#3: Lose yourself in something you love. Your favorite hobby, a good book, yoga, anything to take your mind off of the stress of job, relationships, friends, chaos. Take some YOU time. I love to cook and bake clean foods, so I usually search my go-to blogs for some new recipes or create something of my own. I make myself a glass of Yogi Tea (I’m all about the lemon ginger flavor right now) and get busy in the kitchen.

(I love these little sayings that come on each bag of Yogi)

Other things like getting a massage, a mini at-home mani/pedi, or a quick power nap can get you recharged to take on the stress of everyday life. I was so happy to have my Shakeology every morning this weekend. I felt awake, alert, and energized for the long hours. Also make sure to drink plenty of H2O and prepare for your hectic schedule ahead of time with healthy, clean snacks.

Happy Monday!!

Busy Bodies

Posted on February 22, 2013 by danistu1

Sorry I haven’t posted in awhile but this has definitely been a busy week! I was happy to have my lovely mother visit for a few days and was able to catch up with friends and family I haven’t seen in a long time.

Oh, and for those of you who don’t know, I work as an orthopedic nurse practitioner (think broken bones and bloody surgeries) and have recently started working at the hospital and clinic. So, this means my life is basically on lockdown with the hours I’ll be working this weekend.

With the busy life I’ve been living it has been essential to get my workouts done in the morning so I can be SURE to get my sweat on daily. Working out in the morning has so many great benefits, but if you’re not a morning person (like me!) it takes awhile to get on a usual routine. This is usually what my alarm looks like in the morning….

Eventually, after I started getting up regularly (and annoyed of my alarm clock) it got sooo much easier to get my booty up and workout. Here’s the cardio I crammed in yesterday because I was a little late getting to the gym.

Elliptical (warm up):

20 min. set to INTERVAL TRAINING

*alternating 10 and 12 resistance every 5 min.

Treadmill HIIT:

5% incline

7.5 mph 4x 1 min. on, 45 sec. off

8.5 mph 4x 45 sec. on, 30 sec. off
9.5 mph 4x 30 sec. on, 20 sec. off
10.5 mph 4x 15 sec. on, 10 sec. off

0% 12 mph 1 time, 30 sec.

(1 min. break between sets)

I finished this off with the Ab Burner workout from the Nike Training Club App. Such a convenient app!

If this hasn’t convinced you to wake up in the morning, here are a few other incentives:

It’s often the most peaceful time of the day and allows you to get some quality alone time.
It wakes you up, prepares you for the day, and helps straighten out your thoughts. Serious brain power!
You get your exercise for the day and won’t have to worry about squeezing it into your busy schedule.
It gets your metabolism revved for the day and gets your digestion going.

Anyway, like I said, I had my mom here this week and we had a great time. We went shopping (of course) and went on a 4 mile hike to get our sweat on. My mom is not as much of a health freak as I am, but we went to a delish and healthy restaurant that is quickly becoming my new fave! It’s called True Food Kitchen and for all you juice heads out there, they have their own juice bar! My favorite is the Kale-Aid, which is a mixture of kale, cucumber, apple, lemon, and ginger. So yummy! They have locations in Arizona, California, and Colorado and all of their food is made with local and fresh ingredients. I splurged a little and had the gluten-free butternut squash pizza. It was heaven!

We had fun cooking and even made some healthy, clean treats. I found a new recipe that is SO addicting. I love to add it on top of plain greek yogurt, with unsweetened almond milk, or even on it’s own as a snack. (for portion control I measure out 1/4 cup and put it in individual baggies)

CLEAN CRUNCHIES RECIPE:

Ingredients

· 2 cups of Oats

· 4 Tablespoons crushed raw walnuts (or other nut of choice)

· a few Tablespoons flax seeds

· 2 Tablespoons coconut flakes

· 2 Tablespoons all natural nut butter (any kind you like- my fave is almond butter)

· 1 tsp pure vanilla

· 3 Tablespoons raw honey

· 3 Tablespoons Coconut Oil

· 1/2 c chopped dark chocolate (70% or higher)

Instructions

1. Pre-heat oven to 300 degrees.

2. Mix the oats, walnuts, flax seed and coconut flakes in a mixing bowl.

3. In a separate bowl add the nut butter, coconut oil, honey and vanilla. Heat in microwave in 20 second intervals until melted. Stir until nice and creamy.

4. Slowly add the wet mixture to the oats and fold gently until all oats are covered and a bit moist. Fold in the chopped dark chocolate (or dark chocolate chips).

5. Place a sheet of parchment paper or tin foil on a cookie sheet. Spread the oatmeal mixture on the parchment paper nice and flat. Bake for 12 minutes and then flip and move the oat mixture around, then cook for another 12 minutes. Let cool on the cookie sheet for 30 minutes.

Makes approx 3 1/2 cups of granola.

Preparation Time: 10 minutes

Cooking Time: 25 minutes

Original recipe found here.

Delish in the Desert

Living Fit and Free in AZ!