Blueberry Blueberry

I've always loved blueberry muffins. We all know they are mini devils. Here's a smoothie to get you through when you just want a pack of Little Debbie blueberry muffins.

Ingredients

1-2 scoops vanilla protein powder
1/2 c of frozen blueberries
1/2 banana
1 tbl almond butter
1c almond milk or water

Directions

Blend until smooth ad creamy!

Enjoy

Almond Apple Smoothie Goodness

This is awesomeness in your mouth

Ingredients

1green apple
1hunk of almond butter
1 scoop vanilla protein powder
1 handful of spinach
2tbl Greek nonfat yogurt
1c almond milk (vanilla or unsweetened)
1tsp stevia

Directions

Put them all in a blender and mix (freeze the apple and spinach so no ice is needed)

Spring Has Sprung Workout

Spring is officially here. What are you going to do? Waiting 1 or 2 months before your vacation causes you to crash diet or over exert yourself. Start now (you should have started in January) to melt fat and build string lean muscles.

Here's a simple workout. Start at your fitness level then build up

Tips: 30-40 second intervals (that's each exercise). Rest 10 seconds (between each exercise). Rest 1 minute between each section. REPEAT 3 TIMES!!!

Set 1

Jump Squat
Lateral Shuffle (side to side)
Air Jacks (star jacks)
Push-ups

Set 2 

Jumping Lunges
Squat Thrust
Tuck Jumps
Fast Feet

Set 3

Skater leaps (side to side)
Plié Jumps (ballet style)
High Knees
Plank

The One Week Salad

This is a fantastic salad and the ingredients will last you one week. The salad can be made for lunch or dinner.

Ingredients
1. Spring mix box of lettuce
2. 3 cucumbers
3. 1 container of cherry tomatoes
4. 1 container of reduced fat blue cheese
5. 5 pieces of salmon or 15 chicken strips
6. 1 package of dried berries
7. Maple Grove Farm sugar free or fat free raspberry vinaigrette dressing  

Directions
Cook salmon and or chicken pieces in a skillet (3 chicken strips or 1 salmon piece)
Chop 1 cup cucumbers
3 handfuls of lettuce
10 tomatoes
1/4 c dried berries
1/4 c bleachers
4 tbl dressing
Shake all ingredients together enjoy

Pre-package items so all you have to do is grab and go!

Why Do I HaveThese Cravings!

What causes food CRAVINGS?

Possible causes of food cravings: hormonal imbalance, weight loss resistance, adrenal imbalance

Does it seem as if food cravings control your life? Cravings are not the same as just feeling hungry. Instead, you feel driven to have a chocolate chip cookie every afternoon, or you crave a glass of wine after work. Salty foods and late-night snacks can get to be a habit too.

The majority of women have food cravings especially for sugary, “simple” carbohydrates, salty foods, and alcohol  and many of us feel powerless against them. But when you “give in” to the desire to eat sugar or drink alcohol, you can be consumed by guilt and remorse.

The word “cravings” is not code for lack of willpower. In many women, cravings are signs of hormonal issues, which are often tied to inadequate nutrition. But cravings can also be related to attempts to lose weight, especially if you have metabolic or physiological imbalances that make it very difficult to drop excess pounds. Some of these imbalances even involve the neurotransmitters in your brain. A third option traces cravings to issues with adrenal function.

Cravings mean that the body has its signals mixed up. When you are tired or sad, you will have low blood sugar and/or low serotonin (a “feel-good” brain neurotransmitter). Hormonal imbalance or weak digestion can lead to low serotonin. Low blood sugar or low serotonin sends a signal to the brain that it needs a pick-me-up. It is this signal which you don’t consciously control that causes a craving for sugar or carbohydrates.

Sugar or simple carbohydrates help release a burst of serotonin, so you feel good for a little while. Here's the kicker! Almost as quickly, you “crash” and return to your low-serotonin state, and the cycle starts all over again. Ironically, the more sugar you eat, the more you crave it because over-consumption of sugar can lead to insulin resistance. It’s a downward spiral that dieting will make it worse!

Which profile best describes your experience with cravings as a symptom?

• Cravings and hormonal imbalance. Cravings can be associated with your menstrual cycle, especially when they occur at predictable intervals. If you also experience depression, irritability, or mood swings  all common with hormonal fluctuation your cravings may be connected to hormonal imbalance. A lack of healthy nutrition is frequently linked to hormonal imbalance and can cause cravings because you’re not getting consistent quality “fuel” lean protein, enough fiber, complex carbohydrates, essential fats, and valuable micronutrients.


• Cravings and weight loss. When you’re trying to lose weight, you may be nearly overcome with the urge to eat carbs and sweets. If you have tried many different methods to lose weight, without success, your cravings may well be wrapped into the issue of weight loss resistance. Underlying imbalances related to your metabolism can cause you to hold onto weight even while you are actively trying to get rid of it, and cravings often accompany this process.


• Cravings and adrenal imbalance: If you have cravings and are under stress, feel anxious, or you have insomnia, it can be related to your adrenal function, specifically a type of imbalance that can lead to exhaustion. You may notice that you need caffeine to wake up, and you crave sweets, salty foods, and more caffeine during the day then carbohydrates or alcohol at night. You may also experience other adrenal imbalance symptoms, including deep fatigue and unexplained weight gain.

Detox Waters

We all know we need 64oz of water a day. Sometimes it can be rather Boring, so here are three water recipes that are refreshing and beneficial for your health.

Citrus Water

1 lemon

2 limes

1 orange
Slice and soak overnight then ENJOY!

Raspberry Water

1 cup of raspberries
2 limes
6 basil leaves
Soak overnight and ENJOY!

Detox Water

1 lemon
1 cucumber
10 mint leaves
Soak overnight and ENJOY!

21 Day Challenge

Yes I have a CHALLENGE for YOU!!! and me too!

This challenge is more of a mental challenge than anything else.  Our bodies are addicted to the man made chemicals in our food.  There were times (not that long ago) where people rarely got sick or had these life threatening diseases.  I believe it is partially from foreign substances we are putting in our bodies that we are not equip to handle.  People use to eat what the land bore that is everything fresh and natural. 

This challenge is NO PROCESSED or FAST FOOD

What does this mean
1. Nothing from a restaurant like: McDonald's, Burger King, Wendy's, Cane's, Subway (yes I said Subway), Sonic, Popeye's,Church's, Domino's, Pizza Hut, Starbucks, C.C.'s....you get the point
2. Nothing in a BOX, CAN, PLASTIC, WRAPPING (except for tuna, peanut or almond butter)
3. Nothing that has an expiration date further than 30 days from purchase (except for peanut or almond butter)

Let me break it down some more
1. No white sugar
2. No can goods
3. No mac-n-cheese
4. No rice-a-roni
5. No hamburger helper
6. No Zatarain's boxed meals
7. No frozen pizza

Create meals and snacks, then create a grocery list.  Mine went like this

1. Sweet potato
2. Bell pepper
3. Onion
4. Turnip greens
5. Broccoli
6. Chicken breast strips
7. Wild caught (not farm raised) Tilapia
8. Wild caught (not farm raised) Salmon
9. Turkey Breast
10. Whole Foods Prima Vera veggie mix
11. Cantaloupe
12. Strawberries
13. Blackberries (I froze mine)
14. Bananas
15. Pineapple
16. Raw Almonds
17. Crunchy almond butter
18. Red pepper hummus
19. Guacamole
20. Baby Carrots
21. Bagged Green beans
22. Wild caught shrimp

 

 

R.E.D. Fitness "Love Pink Workout R.E.D." 

 

 

Margherita Replacement

Watermelon FROSTY!

2& 1/2 cups cubed frozen watermelon
1 Lemon (squeeze juice out only)
1 Banana
 2 tablespoons of maple syrup or agave syrup
1/2 cup of water

BLEND....BLEND....BLEND....ENJOY!!!!!

How Healthy Are Your Snacks?

Are you confused as to whether or not your snacks are "healthy" enough or are in the healthy range for snacks 150-200 calories? Well here are 8 snack ideas to switch up you daily snacks do candy bars, a piece of fruit, or that granola bar that you believe to be healthy, but most likely has at least 33 grams of sugar and 32 carbs with no fiber or protein.

SNACK 1
Hummus with veggies (original, roasted red pepper, or garlic)




SNACK 2
1/2 cup of sliced strawberries drizzled with PB2

SNACK 3
Sliced apple with 2 tablespoons of almond butter

SNACK 4
1-2 cup of steel oats with berries (fresh or dry) with nuts

SNACK 5
Lean Shake GNC Brand

SNACK 6
1 can of tuna with mustard, 2 tablespoons of ranch, and diced jalapeños

SNACK 7
1/2 cup Arctic brand ice cream with 1oz dark chocolate crumbles





SNACK 8
1 cup of frozen grapes with 1 tablespoon light whip cream

Strength and Cardio Circuit

No Gym No Problem

Here is a quick circuit to get your heart rate elevated and strengthen those muscles as well! Work at your own level and pace (modify if necessary)

Warm up 
30 seconds each exercise repeat 3 times

Jog in place
Jumping Jacks
High knees
Butt Kicks

Workout
Repeat three times 30 seconds each exercise

Mountain climbers
Jump squats (up and down)
Plank
Push-ups
Jump ropes
In & Out Squats
Plank
Burpees
Straightleg crunch
Russian Twist
Push-Ups
Side to side hops (sit back when your feet hit ground)
Jump lunge
Plank

STRETCH

Lettuce Wraps

Good Morning,

I was talking with a friend who was saying how they get the lettuce wraps at PF Changs because its healthy.  Well, sorry to break it to you but those restaurants lettuce wraps pack 1000-1400 calories per order! Yes shocking I know, so I made a healthy version.

Lettuce Wraps

Ingredients:
Lettuce
1 lb. Turkey Breast 97%
Garlic (minced)
Green and Red bell pepper
Yellow onion (minced)
Jalapeño pepper (sliced)
EVOO
Sea salt/Black Pepper/Mrs.Dash Cajun seasoning

Directions:

Wash lettuce pieces and place in ice water
In a skillet heat olive oil then sauté: bell peppers, onions, and  garlic
Season ground turkey breast then add to skillet
Cook until brown
Dry off lettuce/add ground turkey then 3 slices of jalapeño peppers

EAT UP! 

Eat two as a snack!

If you want to add more veggies be my guest! The more veggies the better.