I'm working to improve Muncher Cruncher, hence the lack of posting. No worries. I'll be back soon! xoxoxo
Thursday, December 27, 2012
Happy Holidays!
Oh my goodness. Merry Christmas! I hope the holidays have been fabulous for you. :)
I'm working to improve Muncher Cruncher, hence the lack of posting. No worries. I'll be back soon! xoxoxo
I'm working to improve Muncher Cruncher, hence the lack of posting. No worries. I'll be back soon! xoxoxo
Thursday, December 20, 2012
Muncher Cruncher Healthy Travel Tips
I am ALWAYS so excited to leave on trips. Traveling is so fun. However, I always get a little stressed too...probably because I hate packing. I leave tomorrow for my Arizona/Austin Christmas, and I can hardly wait! It was 10 degrees when I got in my car this morning...get me out of here. If you were wondering how the packing is coming, it is looking a little something like this...
and that is only just the beginning. According to my dad I have inherited my inability to pack lightly from my mother. What can I say? She is a good woman, and she always looks fantastic! :)
When it comes to traveling people will quite often use it as an excuse to throw in the healthy towel, if you know what I mean. Here are a few tips that will help you to avoid doing just that.
Muncher Cruncher Healthy Travel Tips:
- Bring your own snacks! Sometimes traveling puts us in situations where we are foodless for quite a while. These are the times we usually get so hungry that that the..."I don't even care give me that entire Cinnabon NOW," monster kicks in. Instead of letting your body get there bring your own snacks. Some of my favorites are almonds, turkey jerky, Larabars, protein bars, string cheese, apples, bananas, clementines, oranges, healthy cookies, etc.
- Bring a water bottle. When we aren't at home or in our normal element, we tend to drink much less water than normal. Bring a water bottle with you so you can fill up wherever you are and keep yourself healthy and hydrated.
- Eat before you go. If you know food may be an issue on your travel day, don't wait to see what the airport or convenience store may have that fits into your healthy eating plan, eat something beforehand that will fill you up and keep you from becoming ravenous.
- Bring your workout clothes! Even if you are going to an unknown destination in which you may not have a lot of options as far as working out is concerned, there is always something you can do. Bring your own workout DVD's, bands, or a jump rope if you are worried your options may be limited. If you are staying with family, go for a walk! If you are staying at a hotel, find out before hand what their amenities are. You can always use their gym, or swim some laps in the pool.
These are just a few simple things that you can do that can certainly make a big difference in how well you do on your vacation. I've said it about one million times, the key to success is preparation and planning. If you don't set yourself up for success, finding it may be a wee bit difficult.
Happy and SAFE travels to all those who are venturing to their Christmas destinations this week!!
When it comes to traveling people will quite often use it as an excuse to throw in the healthy towel, if you know what I mean. Here are a few tips that will help you to avoid doing just that.
Muncher Cruncher Healthy Travel Tips:
- Bring your own snacks! Sometimes traveling puts us in situations where we are foodless for quite a while. These are the times we usually get so hungry that that the..."I don't even care give me that entire Cinnabon NOW," monster kicks in. Instead of letting your body get there bring your own snacks. Some of my favorites are almonds, turkey jerky, Larabars, protein bars, string cheese, apples, bananas, clementines, oranges, healthy cookies, etc.
- Bring a water bottle. When we aren't at home or in our normal element, we tend to drink much less water than normal. Bring a water bottle with you so you can fill up wherever you are and keep yourself healthy and hydrated.
- Eat before you go. If you know food may be an issue on your travel day, don't wait to see what the airport or convenience store may have that fits into your healthy eating plan, eat something beforehand that will fill you up and keep you from becoming ravenous.
- Bring your workout clothes! Even if you are going to an unknown destination in which you may not have a lot of options as far as working out is concerned, there is always something you can do. Bring your own workout DVD's, bands, or a jump rope if you are worried your options may be limited. If you are staying with family, go for a walk! If you are staying at a hotel, find out before hand what their amenities are. You can always use their gym, or swim some laps in the pool.
These are just a few simple things that you can do that can certainly make a big difference in how well you do on your vacation. I've said it about one million times, the key to success is preparation and planning. If you don't set yourself up for success, finding it may be a wee bit difficult.
Happy and SAFE travels to all those who are venturing to their Christmas destinations this week!!
Tuesday, December 18, 2012
Monday, December 17, 2012
Merry Monday Circuit Workout
Merry Monday to you! This morning I was TIRED. We were up late playing Christmas games and laughing, and then all of the sudden....shoot it's 5:00 AM and I'm being beckoned by my alarm clock. My house was chilly and I didn't want to get out of bed...but I did, and I ended up having a killer circuit workout this morning that I thought I'd share!
In case you were wondering...this is what Monday looks like at my house...mid-day, wrapped up in a blanket, hood on, writing up a storm. Don't let this pic fool you...it has actually been a fabulous day!
Merry Monday Circuit Workout
15 32" box jumps
15 Pull ups with the TRX
15 DB squats with a curl
*repeat 3 times*
40 rope slaps (with the heavy industrial ropes)
15 Med ball snatches with a burpee (18 lb med ball)
20 alternating walking lunges with a curl (20 lb db's)
*repeat 3 times*
...and the grand finale heart rate killer...
20 kettle bell high sumos with 25 lb KB
10 Burpees
*repeat twice through with no break*
This workout took me about 40-45 minutes. I try to take as few breaks as possible, so my heart rate stays high! Although I was freezing and tired, it felt good to get a GREAT sweat in! The key to outwitting the holiday hype of weight gain is to keep up with the healthy habits you know and love so much! You may be busy, and you more than likely tired...but I promise...It's worth it!!
In case you were wondering...this is what Monday looks like at my house...mid-day, wrapped up in a blanket, hood on, writing up a storm. Don't let this pic fool you...it has actually been a fabulous day!
15 32" box jumps
15 Pull ups with the TRX
15 DB squats with a curl
*repeat 3 times*
40 rope slaps (with the heavy industrial ropes)
15 Med ball snatches with a burpee (18 lb med ball)
20 alternating walking lunges with a curl (20 lb db's)
*repeat 3 times*
...and the grand finale heart rate killer...
20 kettle bell high sumos with 25 lb KB
10 Burpees
*repeat twice through with no break*
This workout took me about 40-45 minutes. I try to take as few breaks as possible, so my heart rate stays high! Although I was freezing and tired, it felt good to get a GREAT sweat in! The key to outwitting the holiday hype of weight gain is to keep up with the healthy habits you know and love so much! You may be busy, and you more than likely tired...but I promise...It's worth it!!
Sunday, December 16, 2012
Muncher Cruncher Healthy Holiday Gift Guide
Oh my goodness...I love Christmas so much I can hardly stand it! This weekend was spent delving into all sorts of Christmas festivities! Christmas shopping...Christmas music...
Christmas treats...Christmas concerts...
Christmas wrapping...
I love it all! I really do. It really hit me this morning how magical and wonderful the Christmas season is. It is such an incredible time of gratitude, giving, and love. I hope you feel the same way!
I always like to throw out some healthy holiday gift ideas that may give you some ideas for a few items to add to your own list, or may help you to determine some fun things to give your family members and friends this year to keep them feeling and looking great! In no particular order...
Muncher Cruncher 2012 Healthy Holiday Gift Guide
1. Gift cards to healthy restaurants or health food stores (Whole Foods, Trader Joe's, Sprouts, etc.)
2. A gym membership or class passes
3. Healthy Treats (fresh fruit, nuts, natural foods, popcorn, nut butters, etc.)
4. New workout clothes/shoes
5. An Ipod or MP3 player
6. New workout headphones
7. A new gym bag
8. Gift card for Itunes
9. Workout socks
10. Water bottle
11. Exercise DVD's
12. A Foam roller
13. A gift certificate for a spa treatment or massage
14. Fitness & health related books
15. Cold weather workout accessories (hat, gloves, scarf, neck warmer)
16. Garmin
17. Heart rate monitor
18. Exerspy
19. Subscriptions to healthy eating or fitness related magazines
20. At home workout gear (kettle bell, TRX trainer, dumbbells, treadmill, elliptical, bike, etc.)
21. Skincare products
22. Healthy cookbooks
23. Fun headbands, hats, hair elastics
24. Lift tickets to a local resort
25. Outdoor sport gear (snowboard, skis, snowshoes)
26. A road bike (If you'd like to get me this I would gladly accept...) ;)
Hopefully these ideas help you find ways to give and receive the gift of health this year!
Sunday, December 9, 2012
Beware: The Holidays are Heavily Upon Us
If you haven't noticed, we are in full swing of the holidays. I love it. I love it. I love it! I hope you are loving it too! It is definitely the time of year that stresses people out the most as far as their health is concerned. We seem to have less time to work out, and the food is abundantly before us. So much food...everywhere...and most of it is not greens and lean protein. Just saying. When times get crazy (and the food abundance gets crazier) a reminder of a few healthy holiday tips might just be beneficial.
Don't skip meals. Instead of not eating all day to "save up" your calories, try to eat clean and healthy (and normally) and when you get to your holiday parties eat sensibly. If you skip meals you will be more likely to overeat when you get to your holiday functions.
Journal your food. You may consider this a nuisance, but if you are wanting to avoid the extra calories from excess bites here and there, the best way to do so is to write down your caloric intake. Keeping a food journal can help you to be more aware of what is going into your mouth.
Make your food choices worth it. There is going to be an abundance of sweets and junk, that is just the way it is. However, not all of it is going to be worth it. If there is some kind of sweet treat or divine indulgence that you make once a year and absolutely die for, by all means, have some. If you arrive at party with a table full of day old store bought cookies, passing them up is probably going to be OK.
Get moving. When time seems short, the first thing that we let fall through the cracks is our workout time. Don't let this be the case. Try to keep your workouts regular, and you will feel so much better. (Especially if you aren't eating as well as you usually do.) If you don't have lots of time for exercise, get your family moving instead. Make some holiday memories by going snowshoeing, walk around the neighborhood to look at the lights, deliver your neighborhood treats on foot, go ice skating, etc.
Try to get some sleep. Believe it or not there is a direct correlation between not getting enough sleep, and not losing weight. Your body needs your sleep time to recharge and repair itself.
Get adequate amounts of sleep and you will help keep your body in a healthy place during the holidays, and your mood will be better too!
Bring your own healthy additions to the holiday spread. If you are attending a holiday party, bring a healthy side, salad, or appetizer to share. If you do this you will know that there is something there that you can eat and feel good about. Veggie trays and fruit platters are a great and easy contribution.
Don't give up! The worst thing you can do is throw in the towel, and say you'll start over in January. Just keep going doing the best you can, and then sure...kick it into high gear in January. There is no reason not to continue on with your progress throughout the holiday season. It IS possible!
Have a happy, healthy, holiday season!
Journal your food. You may consider this a nuisance, but if you are wanting to avoid the extra calories from excess bites here and there, the best way to do so is to write down your caloric intake. Keeping a food journal can help you to be more aware of what is going into your mouth.
Make your food choices worth it. There is going to be an abundance of sweets and junk, that is just the way it is. However, not all of it is going to be worth it. If there is some kind of sweet treat or divine indulgence that you make once a year and absolutely die for, by all means, have some. If you arrive at party with a table full of day old store bought cookies, passing them up is probably going to be OK.
Get moving. When time seems short, the first thing that we let fall through the cracks is our workout time. Don't let this be the case. Try to keep your workouts regular, and you will feel so much better. (Especially if you aren't eating as well as you usually do.) If you don't have lots of time for exercise, get your family moving instead. Make some holiday memories by going snowshoeing, walk around the neighborhood to look at the lights, deliver your neighborhood treats on foot, go ice skating, etc.
Try to get some sleep. Believe it or not there is a direct correlation between not getting enough sleep, and not losing weight. Your body needs your sleep time to recharge and repair itself.
Get adequate amounts of sleep and you will help keep your body in a healthy place during the holidays, and your mood will be better too!
Bring your own healthy additions to the holiday spread. If you are attending a holiday party, bring a healthy side, salad, or appetizer to share. If you do this you will know that there is something there that you can eat and feel good about. Veggie trays and fruit platters are a great and easy contribution.
Don't give up! The worst thing you can do is throw in the towel, and say you'll start over in January. Just keep going doing the best you can, and then sure...kick it into high gear in January. There is no reason not to continue on with your progress throughout the holiday season. It IS possible!
Have a happy, healthy, holiday season!
Wednesday, December 5, 2012
Squashed.
This morning I was walking out to my car when I saw something that looked like a football on my windshield. As I got closer I realized it wasn't a football at all. It was this...
I have no idea who it is from, but it made me laugh. Most people receive cookies and candy...I receive squash. Someone knows me well? (And if it's you...you should tell me!) I hate not knowing these things.
It reminded me that I really do love squash though. In fact, here are a few of my favorite recipes.
Healthy Zucchini Lasagna
Low Fat Zucchini Cookies
Butternut Squash Soup
Healthy Pumpkin Pie
Paleo Zucchini Bread
Delicious and Quick Acorn Squash
Spaghetti Squash Pasta Swap
Curried Butternut Squash Soup
So, thank you...whoever you are? Merry Christmas back at ya!
It reminded me that I really do love squash though. In fact, here are a few of my favorite recipes.
Healthy Zucchini Lasagna
Low Fat Zucchini Cookies
Butternut Squash Soup
Healthy Pumpkin Pie
Paleo Zucchini Bread
Delicious and Quick Acorn Squash
Spaghetti Squash Pasta Swap
Curried Butternut Squash Soup
So, thank you...whoever you are? Merry Christmas back at ya!
Tuesday, December 4, 2012
November Mix Winner!
I guess since it's December we'd better announce the winner of November's Mix Giveaway!
Drumroll please...
Congrats to Oliva! She said...
Amen to that sista! Families are the best :) Email me at megolina21 at gmail.com and I'll get you your tunes!! Happy Tuesday everyone! xoxoxo
Drumroll please...
Congrats to Oliva! She said...
Sunday, December 2, 2012
FINALLY.
Last week there were some epic occurrences. Of the most important...I FINALLY got to meet Janae's (AKA the hungry runner girl) sweet lil' baby girl! OH MY GOSH!! We went to Jason's Deli for lunch, like we have done so many times...and I just wanted to eat this sweet little darling right up!
Janae and I actually grew up in the same neighborhood, but we realized we were soul mates during our college years when she would literally kick my trash in her amazing spin class. I miss those days! She is one of the speediest marathoner's I know, and she is an absolutely amazing person. I love her, oh so much! Janae then introduced me to Ashley, and we became instant best buds as well. Ashley is an unreal marathoner turned cross-fitter who is one of the most mentally tough people I've ever met. She is a machine! She is also extremely funny and so sweet. Janae, Ash and I used to have frequent lunch dates where we would talk about running, working out, food, etc. etc. etc. and then Janae thought it was ok to up and move?? AND have her cutest little baby about a million miles away? WTF?
JK, I still love her to pieces. Anyways...last week I FINALLY got to meet Janae's beautiful little baby girl, and I instantly fell in love. I'm not going to lie, one of the best part about being a health fanatic is meeting health fanatic friends who don't think I'm crazy. :)
Don't forget you have until Monday, December 3rd at midnight to enter in the giveaway for Novembers Thankful Tunes mix! Click HERE to enter! :)
Don't forget you have until Monday, December 3rd at midnight to enter in the giveaway for Novembers Thankful Tunes mix! Click HERE to enter! :)
Thursday, November 29, 2012
November Mix Giveaway! Thankful Tunes
Well, November has been good to us. It has brought with it some good new tunes as well, so of course...I have decided to share. This months mix giveaway has some great songs that I have been blasting in the gym, in my house, and in my car. That is when you know they are good ones.
The songs of the month are...
Video Games - Lana Del Rey
Bittersweet - Ellie Goulding
Thinking About You - Calvin Harris
Where I Come From - Passion Pit
Girl On Fire - Alicia Keys
Jump - Rihanna
Holy Ground - Taylor Swift
Diamonds - Rihanna
Born To Die - Lana Del Ray
Found My Swag - The Bangz
Sweet Disposition - The Temper Trap
How to Love - Justin Bieber
Anything Could Happen - Ellie Goulding
I Cry - Flo Rida
Turn Up The Music - Chris Brown
Summertime Sadness - Lana Del Rey
Nothing Fancy - David Barnes
To enter to win this mix...
1) Become a follower and leave a comment letting me know that you are one!
2) For an additional entry...leave a separate comment telling me what you are grateful for this November!
3) For more additional entries...tweet about the giveaway, blog about it, pin it, etc. and leave a separate comment for each telling me you did so!
Good Luck! The contest will end Monday December 3rd at midnight! The winner will be announced on Wednesday the 4th.
For previous workout playlists click HERE.
The songs of the month are...
Video Games - Lana Del Rey
Bittersweet - Ellie Goulding
Thinking About You - Calvin Harris
Where I Come From - Passion Pit
Girl On Fire - Alicia Keys
Jump - Rihanna
Holy Ground - Taylor Swift
Diamonds - Rihanna
Born To Die - Lana Del Ray
Found My Swag - The Bangz
Sweet Disposition - The Temper Trap
How to Love - Justin Bieber
Anything Could Happen - Ellie Goulding
I Cry - Flo Rida
Turn Up The Music - Chris Brown
Summertime Sadness - Lana Del Rey
Nothing Fancy - David Barnes
To enter to win this mix...
1) Become a follower and leave a comment letting me know that you are one!
2) For an additional entry...leave a separate comment telling me what you are grateful for this November!
3) For more additional entries...tweet about the giveaway, blog about it, pin it, etc. and leave a separate comment for each telling me you did so!
Good Luck! The contest will end Monday December 3rd at midnight! The winner will be announced on Wednesday the 4th.
For previous workout playlists click HERE.
Tuesday, November 27, 2012
Paleo Zucchini Bread
I am ALWAYS looking for new fun and delicious Paleo recipes to try out. I have a whole Pinterest board full of them, HERE. Because of this, I love when people give me new ones to try out. My sweet friend Chels sent me the link to a website I'd never seen before that is full of fabulous looking recipes. The site is againstallgrain.com and I highly recommend checking it out! It is where I found the recipe for this delicious Zucchini bread.
Paleo Almond Flour Zucchini Bread
recipe from Against All Grain
Ingredients:
1-1/2 cups blanched almond flour
2 tsp cinnamon
1 tsp baking soda
1/2 tsp salt
1/2 tsp nutmeg
3 eggs beaten
1/4 cup honey
1 ripe banana
1 finely shredded, unpeeled zucchini
Preheat your oven to 350 degrees. Place eggs in bowl and beat them gently. Add honey and banana, and beat until frothy. Stir in shredded zucchini to combine. Add in dry ingredients and combine. Place in two mini loaf pans and bake for 30-35 minutes. SO TASTY! Thanks Danielle from Against All Grain for the great recipe, and Chels for finding it for me!
recipe from Against All Grain
Ingredients:
1-1/2 cups blanched almond flour
2 tsp cinnamon
1 tsp baking soda
1/2 tsp salt
1/2 tsp nutmeg
3 eggs beaten
1/4 cup honey
1 ripe banana
1 finely shredded, unpeeled zucchini
Preheat your oven to 350 degrees. Place eggs in bowl and beat them gently. Add honey and banana, and beat until frothy. Stir in shredded zucchini to combine. Add in dry ingredients and combine. Place in two mini loaf pans and bake for 30-35 minutes. SO TASTY! Thanks Danielle from Against All Grain for the great recipe, and Chels for finding it for me!
Now, tell me that doesn't make your mouth water?
Monday, November 26, 2012
Get Your Family Moving!
On Saturday, my family decided to take a hike to the Wind Caves. My family definitely loves to eat, go to movies, sit and play games, and relax...BUT we always try to do some things that are active as well. Sometimes we run together, like we did for our Turkey Trot...and sometimes we shop together. (I totally count that as physical activity.) But on Friday, we hiked together.
I think this is SO important for parents! Helping your kids to get physical activity is crucial. It is really easy to let them sit and watch TV or play on the computer all day, but that isn't doing much for their health.
We had a great time hiking, talking, and laughing...and of course taking all sorts of photos. Aren't those cacti unreal? I think they are such weird plants. Don't mind that I am the shrimp of the family.
Plus, when you get to spend time outside, you will probably find some amazing sights to behold. It is a gorgeous world out there.
The view from the top was awesome!
The scenery is so different from the pretty Utah landscape I am used to, but this is a definite desert kind of beautiful.
It was such a fun thing to do with the whole family! It definitely felt good to get moving after all sorts of Thanksgiving eating had gone down! Do you have fun ways to get your family moving?
It was such a fun thing to do with the whole family! It definitely felt good to get moving after all sorts of Thanksgiving eating had gone down! Do you have fun ways to get your family moving?
Saturday, November 24, 2012
Let Them Eat Turkey!
Thanksgiving dinner most definitely happened here. I think I am still full from it.
We ate outside, which was awesome. It was in the eighties, and I loved every second of it! (You know I love everything having to do with the 80's...temperature, decade, music, those born in the decade...) My job was to create the veggie tray that looked like a turkey.
Who said eating healthy wasn't fun? I think I may have a future in food art. Don't you? I was actually pretty close to my paleo self with my turkey day meal. The one exception being my mom's corn bread stuffing, which is absolutely to die for.
My other standard Turkey day job is to roll out the rolls. I may or may not have made some as large as footballs...your welcome family. My nephew Blake, threw down about five of them...nbd.
Yes, that is a roll in his hands. It is smothered in my mom's homemade jam. Elaine doesn't disappoint! I had so much fun spending the day with my family, and then of course getting to relax with a full tummy!
The Smith Family turns out some good people, I must say.
And let's be honest, I don't hate winning at all... ;)
It was such a great holiday! I have so much to be grateful for! I hope your holiday was just as fabulous! :)
We spent a lot of the day playing games. Our traditional bocce tourney was so much fun...maybe because I won...
Thursday, November 22, 2012
Gobble Gobble!
Happy Thanksgiving! This fabulous day has just begun, and I already love it. We started off the morning with the Gilbert Turkey Trot that my brother-in-law puts on. We all know there is a LOT of eating that goes into this fabulous holiday, and so getting active first thing is a GREAT way to start the day!
My sister and I got up and ran 4 miles prior to the trot, to make sure we got some good mileage in.
My sister and I got up and ran 4 miles prior to the trot, to make sure we got some good mileage in.
We ended up doing the 5K as well, so we totaled at around 7 miles. Not a bad start tot he day.
Now...onto the food!
Wednesday, November 21, 2012
The 1-10-20-30 Workout
I'm home! Arizona home that is. I planned on sleeping in...which for me means not setting my alarm and getting up whenever I happen to wake up. Today that was 7:00 AM, and instead of lying in bed I decided to get up and go for a run. The weather here is SO nice! I was loving my life. Just running along, listening to T-Swift as the sun came up...delightful.
I got back from my run and I wanted to do some core/strength exercises to finish, but I didn't want to be too loud so I went through this simple series of exercises a few times. This is an AWESOME workout that you can literally do anywhere. On vacation, in your bedroom, at the gym, at the park...you name it...chances are you can do it there too.
Start with a one minute plank. You can make this harder by taking it to one foot, widening your leg stance, or adding in hip dips, etc.
Next, go to your walking push ups. Start standing, keep your legs straight and bend at the hips, putting your hands down on the floor. Walk yourself out to a push up position. Do a push up, walk back, and stand up. That counts as one.
Next, do 20 air squats in place. Go as deep as you possibly can, and stand and tuck those glutes. The bigger the motion the more you will be working it!
Lastly, do 30 full sit ups. Start lying all the way down on the ground, arms over your head, knees bent. Bring your arms over your head and sit up, until you can touch your shoe laces. That counts as one.
The great thing about this workout is you can repeat this simple process as many times as you need to. You could even add in some cardio bursts after the sit ups to elevate that heart rate. Awesome right? Try it out!
I got back from my run and I wanted to do some core/strength exercises to finish, but I didn't want to be too loud so I went through this simple series of exercises a few times. This is an AWESOME workout that you can literally do anywhere. On vacation, in your bedroom, at the gym, at the park...you name it...chances are you can do it there too.
Next, go to your walking push ups. Start standing, keep your legs straight and bend at the hips, putting your hands down on the floor. Walk yourself out to a push up position. Do a push up, walk back, and stand up. That counts as one.
Next, do 20 air squats in place. Go as deep as you possibly can, and stand and tuck those glutes. The bigger the motion the more you will be working it!
Lastly, do 30 full sit ups. Start lying all the way down on the ground, arms over your head, knees bent. Bring your arms over your head and sit up, until you can touch your shoe laces. That counts as one.
The great thing about this workout is you can repeat this simple process as many times as you need to. You could even add in some cardio bursts after the sit ups to elevate that heart rate. Awesome right? Try it out!
Tuesday, November 20, 2012
Going Going Gone.
Whenever I know I am leaving to go out of town my supply of fresh fruits and veggies tends to dwindle. I HATE not having fresh produce. It is one thing that really stresses me out. I know that lack of good food leads to increase of poor eating decisions. It's all about the preparation people. Luckily, one of my favorite salad bars is just down the street.
Enter, Brick Oven.
Doesn't that look awesome? If you only knew how excited I get when I am the first one to dive into this fresh deliciousness. I highly suggest you find a healthy "go to" quick place to get some healthy food, so you don't turn to bad decisions when you are short on time or groceries!
Today I am driving to Arizona to spend Thanksgiving with my family, and I can hardly wait!!! My sister sent me this yesterday...
Yes, Nichole. Yes, I am ready.
Enter, Brick Oven.
Today I am driving to Arizona to spend Thanksgiving with my family, and I can hardly wait!!! My sister sent me this yesterday...
Monday, November 19, 2012
Curried Butternut Squash Soup
Happy Monday! Yesterday I took dinner to a friend who underwent knee surgery, and I decided to try out a new recipe a client brought me. I wish I knew the source of it, but she brought me a copy of a paper that had been torn out of a magazine...so, this soup's creator remains anonymous.
I LOVE butternut squash soup. The reigning champion at the current moment is the butternut squash soup from The Blue Lemon. If you ever come to Utah, eat there please. The butternut squash soup is like Christmas in a bowl. Anyways, I have always wanted to make it myself, but I have hesitated to do so because cubing the squash seemed like such a hassle. However, now you can buy pre cut and cubed squash in the refrigerated produce section at Costco. Hello. Talk about time saving. This soup was pretty dang easy.
Curried Butternut Squash Soup
Ingredients:
1/4 cup butter
1 rib of celery, diced
2 cups of onion diced
4 tsp of curry powder
2.5-3 pounds of butternut squash cut and cubed
3 granny smith apples, peeled, cored, and diced
3 cups of water (or chicken or vegetable stock)
1/2-1 cup cider
salt & pepper to taste
Directions:
In large pot combine butter, celery, onion, and curry powder. Cover and cook on low until vegetables soften. Add to the pot squash, apples, and water. Bring to a boil and cover. Reduce heat to medium and cook for 20-30 minutes, or until squash and apples are cooked through. Drain liquid off and reserve to later add back in. Use an immersion blender or a regular blender to puree squash and apple mixture. Return pureed mixture back to pot and add in desired amount of cider and previous liquid unti you achieve your desired consistency. Add salt and pepper to taste. I also ended up adding in some nutmeg, and a bit of cinnamon. Garnish with a dollop of greek yogurt, sour cream, grated apples, or cinnamon. Recipe serves 10.
We are definitely entering soup season, and soups are great when you are trying to watch what you are eating. They are filling, and can be very healthy!
I LOVE butternut squash soup. The reigning champion at the current moment is the butternut squash soup from The Blue Lemon. If you ever come to Utah, eat there please. The butternut squash soup is like Christmas in a bowl. Anyways, I have always wanted to make it myself, but I have hesitated to do so because cubing the squash seemed like such a hassle. However, now you can buy pre cut and cubed squash in the refrigerated produce section at Costco. Hello. Talk about time saving. This soup was pretty dang easy.
Curried Butternut Squash Soup
1/4 cup butter
1 rib of celery, diced
2 cups of onion diced
4 tsp of curry powder
2.5-3 pounds of butternut squash cut and cubed
3 granny smith apples, peeled, cored, and diced
3 cups of water (or chicken or vegetable stock)
1/2-1 cup cider
salt & pepper to taste
Directions:
In large pot combine butter, celery, onion, and curry powder. Cover and cook on low until vegetables soften. Add to the pot squash, apples, and water. Bring to a boil and cover. Reduce heat to medium and cook for 20-30 minutes, or until squash and apples are cooked through. Drain liquid off and reserve to later add back in. Use an immersion blender or a regular blender to puree squash and apple mixture. Return pureed mixture back to pot and add in desired amount of cider and previous liquid unti you achieve your desired consistency. Add salt and pepper to taste. I also ended up adding in some nutmeg, and a bit of cinnamon. Garnish with a dollop of greek yogurt, sour cream, grated apples, or cinnamon. Recipe serves 10.
We are definitely entering soup season, and soups are great when you are trying to watch what you are eating. They are filling, and can be very healthy!
Friday, November 16, 2012
Friday Favorites
I get a lot of questions about my favorite this or that, so I thought I'd give you a list of some of my favorites as of late.
Snacks:
- Oh Boy Oh Berto Natural Teriyaki Turkey Jerky. I get the double pack of this from Costco because it is a smoking deal, and it helps me to be sure I get some protein in me even when I am really low on time.
- Emerald Cocoa Roasted Almonds. I LOVE these. LOVE . LOVE. LOVE. I love almonds anyways, but these have a little sweetness to them, and they can come to the rescue for chocolate cravings.
- Baby Carrots. I go through phases with these. I try not to overdose on the carrots because they are a little higher in sugars and carbohydrates, but they are another easy way to get some nutrients on the go.
- Pink Lady apples. Oh my delicious. If you want a crisp apple, these are AWESOME.
- String Cheese. Apparently I've been in a big hurry lately, because this is another portable snack I can grab and eat as I am running out the door. Easy and delicious.
Exercises:
- Kettle Bell Lunge Passes. You could do these with a single dumbbell as well. Start standing with the kettle bell in your right hand. Step back into a reverse lunge with your right leg, pass the kettle bell underneath your left leg to your right hand, and return to standing. Repeat the same motion, stepping back with your left leg, and passing the kettle bell under your right leg to your right hand.
- Walking push up pyramid. Start standing. With legs as straight as possible bend over and put your hands on the ground. Walk out to a push up position. Do 10 push ups. Walk the hands back, and stand again. Repeat, and on the next round do 9 push ups, then 8, 7, etc. Stopping at 1.
- Burpees with a pushup. Sucky as they may be, they make for an awesome addition to any workout.
(Although my clients may disagree)
Athleticwear:
- Nike climacool half zip pullover. (As seen here) It has thumb holes. Who doesn't love thumb holes?
- Nike Free's (Sans Halloween socks)
- North Face Coat. This becomes a part of my winter uniform because it keeps me so warm! Best purchase ever. If you don't have a winter coat, you should probably consider this one.
Snacks:
- Oh Boy Oh Berto Natural Teriyaki Turkey Jerky. I get the double pack of this from Costco because it is a smoking deal, and it helps me to be sure I get some protein in me even when I am really low on time.
- Emerald Cocoa Roasted Almonds. I LOVE these. LOVE . LOVE. LOVE. I love almonds anyways, but these have a little sweetness to them, and they can come to the rescue for chocolate cravings.
- Baby Carrots. I go through phases with these. I try not to overdose on the carrots because they are a little higher in sugars and carbohydrates, but they are another easy way to get some nutrients on the go.
- Pink Lady apples. Oh my delicious. If you want a crisp apple, these are AWESOME.
- String Cheese. Apparently I've been in a big hurry lately, because this is another portable snack I can grab and eat as I am running out the door. Easy and delicious.
Exercises:
- Kettle Bell Lunge Passes. You could do these with a single dumbbell as well. Start standing with the kettle bell in your right hand. Step back into a reverse lunge with your right leg, pass the kettle bell underneath your left leg to your right hand, and return to standing. Repeat the same motion, stepping back with your left leg, and passing the kettle bell under your right leg to your right hand.
- Walking push up pyramid. Start standing. With legs as straight as possible bend over and put your hands on the ground. Walk out to a push up position. Do 10 push ups. Walk the hands back, and stand again. Repeat, and on the next round do 9 push ups, then 8, 7, etc. Stopping at 1.
- Burpees with a pushup. Sucky as they may be, they make for an awesome addition to any workout.
(Although my clients may disagree)
Athleticwear:
- Nike climacool half zip pullover. (As seen here) It has thumb holes. Who doesn't love thumb holes?
- North Face Coat. This becomes a part of my winter uniform because it keeps me so warm! Best purchase ever. If you don't have a winter coat, you should probably consider this one.
This pic was taken tonight at the Riverwoods holiday lighting celebration. Christmas is upon us my friend, and I couldn't be happier.
Songs:
- Jump, Rihanna. My neighbor just showed me this one, and it was insta-love. AMAZING.
- The Lucky One, Taylor Swift.
- Die Young, Ke$ha. Maybe I should start spelling my last name with a dollar sign . $mith is way cooler than Smith.
I hope your weekend is Amazing! TGIF!!
Thursday, November 15, 2012
Thanksgiving Preparation
It almost seems like Thanksgiving and Christmas have been rolled into one 5 week celebration. I don't hate it. So, this post technically could be titled Thanksgiving AND Christmas preparation. Either way you look at it, the holidays are charging at us, and so are all of the parties, dessert trays, neighborhood gifts, Costco samples, and seasonal goodies that come with it.
As you know, I LOVE all holidays. It is just in my blood. I get SO excited to decorate, celebrate, bake, and enjoy the festivities of the season with the people I love. I assume many of you feel the same way. With the holidays come a lot of fun and fabulous traditions. Many families have certain foods they love to eat, parties that they always attend, and outings that occurs each year. With these traditions come a lot of traditional holiday goodies, and often we find ourselves using the holidays as an excuse to go buckwild at the dessert table. Many people even decide to throw in the towel, and start saying things like..."I'll just start over for New Years." Oh if I had a dollar for every time I have heard that one. Let's make that ten dollars, I might as well make the big bucks.
While New Years is a fabulous time to refresh goals, and get revamped for progress that is coming ahead, why not keep making progress through the holiday season instead of setting yourself back. Here are a few ideas that may help keep you moving forward. For Christmas this year, you should give yourself some healthy progress or some weight loss!
1. Set guidelines now. Make some goals for yourself as to how you are going to plow through the holidays with ease. Maybe your goal will be to allow yourself one dessert a week, or you may even want to decide that you are not going to partake of all of the neighborhood goodies that come your way... GASP!?!?!?!...I know. I said progress...remember?
2. Make exercise a priority. As times get busy with holiday fun, or schedules become extremely full. With these full schedules we start shuffling things around, and quite often exercise seems to fall of the to do list. Don't let it! It may be a good idea to try to get your workout in first thing in the morning to make certain that you don't get to the end of the day and find that you are out of time.
3. Choose to keep your family and friends active. Add some new traditions to your family fun like skiing, snowshoeing, sledding, neighborhood Christmas light walks, and hiking to cut down your own Christmas tree. There are more holiday traditions than the ones that just involve eating. Weird, I know.
4. Stay in check. Make a schedule that allows you to visibly cross off your exercise, weigh yourself, track your food, or whatever else helps to keep you honest.
5. WATCH YOUR SNEAKY HANDS. I can't emphasize this one enough. Dessert trays, bags of treats, food preparation, and any other events with food can allow for forgetful hands. What do I mean by this? I mean that it is really easy to grab little handfuls, bites, and tastes here and there without even thinking about it. Be aware of what you are eating! Little bites (especially of decadent sweets) quickly add up.
As you know, I LOVE all holidays. It is just in my blood. I get SO excited to decorate, celebrate, bake, and enjoy the festivities of the season with the people I love. I assume many of you feel the same way. With the holidays come a lot of fun and fabulous traditions. Many families have certain foods they love to eat, parties that they always attend, and outings that occurs each year. With these traditions come a lot of traditional holiday goodies, and often we find ourselves using the holidays as an excuse to go buckwild at the dessert table. Many people even decide to throw in the towel, and start saying things like..."I'll just start over for New Years." Oh if I had a dollar for every time I have heard that one. Let's make that ten dollars, I might as well make the big bucks.
While New Years is a fabulous time to refresh goals, and get revamped for progress that is coming ahead, why not keep making progress through the holiday season instead of setting yourself back. Here are a few ideas that may help keep you moving forward. For Christmas this year, you should give yourself some healthy progress or some weight loss!
1. Set guidelines now. Make some goals for yourself as to how you are going to plow through the holidays with ease. Maybe your goal will be to allow yourself one dessert a week, or you may even want to decide that you are not going to partake of all of the neighborhood goodies that come your way... GASP!?!?!?!...I know. I said progress...remember?
2. Make exercise a priority. As times get busy with holiday fun, or schedules become extremely full. With these full schedules we start shuffling things around, and quite often exercise seems to fall of the to do list. Don't let it! It may be a good idea to try to get your workout in first thing in the morning to make certain that you don't get to the end of the day and find that you are out of time.
3. Choose to keep your family and friends active. Add some new traditions to your family fun like skiing, snowshoeing, sledding, neighborhood Christmas light walks, and hiking to cut down your own Christmas tree. There are more holiday traditions than the ones that just involve eating. Weird, I know.
4. Stay in check. Make a schedule that allows you to visibly cross off your exercise, weigh yourself, track your food, or whatever else helps to keep you honest.
5. WATCH YOUR SNEAKY HANDS. I can't emphasize this one enough. Dessert trays, bags of treats, food preparation, and any other events with food can allow for forgetful hands. What do I mean by this? I mean that it is really easy to grab little handfuls, bites, and tastes here and there without even thinking about it. Be aware of what you are eating! Little bites (especially of decadent sweets) quickly add up.
Alright Holiday Season...Here we go. Let's DO THIS!! One wintery step at a time.
Wednesday, November 14, 2012
Weekend Weather and Wednesday Wonders
So if you weren't in Utah this weekend, you missed out on QUITE the
storm. My sweet and darling family was in town, so we all were able to
enjoy it together!
They were here visiting from Arizona, so they were thrilled to see a
white out. If only I shared the same enthusiasm.
But it does look pretty...from the inside?
Some of you have wondered about some healthy and delicious recipes for the upcoming holiday season, and so I thought I'd share some of my favorites...
Appetizers:
Sides:
Desserts:
- English
Trifle- Healthy Banana Puff Pillow cookies
- Cinnamon Bun Cake
Make your holiday preparations smart ones! xoxoxo
Wednesday, November 7, 2012
A Circuit for Sweating and Strengthening
So. This is me at work. I'm not going to lie...I kinda love where I work. :)
We were doing a circuit workout that was killer! I say "we" all the time with my clients...and they always make fun of me for it. For example, I'll say..."Ok, next we are going to do a plank series," and they always say..."oh are WE?" Because they are actually going to do it while I time them through it. I still feel involved? Anyways...Here is the circuit WE did on Monday.
Set #1 - (repeat this twice)
1 minute sprint
1 minute pushups
1 minute of squats with heavy dumbbells (at least 20 lbs)
1 minute of pull ups from the ground with the TRX
1 minute of plank slides with the towel
Set #2 - (repeat this twice)
12 Single arm lunge, row, curl, press with dumbbell on the right (With these you step back into a lunge with your right leg, row with your right arm, stand, curl with your right arm, and press with your right arm. Repeat on the same side)
12 Single arm lunge, row, curl, press with dumbbell on the left
low side stepping squats right (1 length of the floor)
low side stepping squats left (1 length of the floor)
1 minute plank
Set #3 - (repeat this twice)
20 plank hip dips (start in regular plank and touch hips to each side)
15 slow release/reverse sit ups (start sitting up and slowly roll back and then come up, 3 cts each way)
20 cherry pickers
cool down/stretch!
It's a killer work out! Try it :)
Set #1 - (repeat this twice)
1 minute sprint
1 minute pushups
1 minute of squats with heavy dumbbells (at least 20 lbs)
1 minute of pull ups from the ground with the TRX
1 minute of plank slides with the towel
Set #2 - (repeat this twice)
12 Single arm lunge, row, curl, press with dumbbell on the right (With these you step back into a lunge with your right leg, row with your right arm, stand, curl with your right arm, and press with your right arm. Repeat on the same side)
12 Single arm lunge, row, curl, press with dumbbell on the left
low side stepping squats right (1 length of the floor)
low side stepping squats left (1 length of the floor)
1 minute plank
Set #3 - (repeat this twice)
20 plank hip dips (start in regular plank and touch hips to each side)
15 slow release/reverse sit ups (start sitting up and slowly roll back and then come up, 3 cts each way)
20 cherry pickers
cool down/stretch!
It's a killer work out! Try it :)
Tuesday, November 6, 2012
So Many Winners Being Picked Today...
What a day! With the election in full swing, I'm sure many of you are feeling the intensity of it! Aren't we so lucky to live in a country where we get to vote and have a say? Regardless of who you are voting for, I think we are so blessed with our freedom! I hope you voted! I sure did!
Along with the winner of the election...I have an equally important winner to announce. OK, maybe not as important...but equally exciting?
It's time to announce the winner of the Chobani Giveaway! Wahoo...drumroll....
Congrats! Email me at megolina21 at gmail.com and I'll get you your free assorted case! And, YES, the champions flavors are AWESOME. You'll LOVE them. Happy Election Day!! xoxoxo
It's time to announce the winner of the Chobani Giveaway! Wahoo...drumroll....
Monday, November 5, 2012
October Mix Giveaway Winner!
Although it may have somehow turned to November, (I am still baffled by how that happened) it's time to announce October's Mix Giveaway winner!
The lucky winner is...
Send me an email at megolina21 at gmail.com and I'll get your music to you!
Speaking of giveaways...you have until midnight tonight to enter to win a FREE case of Chobani Greek Yogurt of your choice. Click HERE to enter the giveaway if you haven't already!
Speaking of giveaways...you have until midnight tonight to enter to win a FREE case of Chobani Greek Yogurt of your choice. Click HERE to enter the giveaway if you haven't already!
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