Category Archives: Fitness

Fit Tuesday – Ground beef and spinach muffins

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My husband and I bought a Paleo cookbook not too long ago and one of our FAVORITE recipes was the recipe for the ground beef and spinach muffins.  These things are so yummy and the leftovers are super easy to grab and go if you are in a rush and need a quick snack!

 

Ingredients:

3 16-ounce bags frozen chopped spinach, defrosted
1/2 tablespoon coconut oil
1/2 medium onion, diced (about 1/2 cup)
1 1/2 pounds ground beef
2 cloves garlic, minced (about 2 teaspoons)
3 large eggs

Salt & Pepper to taste

Directions:

1. Preheat the oven to 375 F.

2. Defrost the spinach.  Remove excess water from the defrosted spinach.  You can do this by squeezing the spinach between your colander and another bowl that fits inside the colander.  Also you can try squeezing individual handfuls of spinach to try and get the remaining water out.  You should have around 4 or 5 cups of spinach when you are done here.

3. Add coconut oil to a large skillet and melt over medium heat.  Add the onion into the pan and saute until tender and translucent.

4. Add the meat into the pan.  Break up lumps.  Add your garlic, salt & pepper.  Cook until the meat is browned.  Stir in your spinach and make sure it is fully combined with the meat.

Set this aside to cool for about 15 minutes.

5. Whisk the eggs.  When the meat & spinach are cool, add the eggs to them and blend well.  The best way to get this fully blended is to use your hands.

6. Place muffin papers in a 12-count muffin pan.  Pack the meat/spinach mixture into a 1/2 cup measuring cup and transfer it to the muffin pan.  Use your hands to pack it down tightly into the pan. It will be slightly mounded on top.

7. Bake for 40 minutes or until the tops of the muffins are lightly browned.

Fit Tuesday – Recovering from the holidays

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The holidays sure are a lot of fun!  Carbs, booze, sweets and laughter!  It does a soul some good… buuuuut…..  not so much the body.  Bloating, aching joints, puffy faces and clothes that fit a bit tighter call for a major overhaul on your health!  Deep breathe beauties.  In with the good and out with the bad.  It’s time to put a recovery plan into action.

Step 1: Focus, Focus, Focus 

We all said it.  Or something like it….

  • “I’m not going to eat that.”
  • “I’ll keep my calories down by drinking water.”
  • “I won’t snack on bad foods.”
  • “I will skip desert.”
  • “I’ll keep my portions small.”

Blah blah blah.  Let’s face it.  The holidays happened.  We all ate things we said we wouldn’t and drank more than we should have.  But now…  it’s over.

Draw a line in the sand beauties.  The poor choices stop and the healthy choices start.   NOW.  No reason to beat yourself up!  But let’s pick ourselves up off of the floor and get this fitness train back on track!

Step 2: Gotta HYDRATE!

This is a given.  Your body is made up of mostly water and needs this water to function properly.  After salty foods, alcohol and treating your body poorly, the best way to start to restore balance is to drink water.  Lots of it!  So start your day with a big tall glass, carry a bottled water in your purse and keep drinking throughout the day.  Your body needs it!

Step 3: Get Moving!!!!

Bottom line…  you gotta sweat it out beauties.  Grab your sneakers, put on some cute workout clothes and hit the gym!  Take a hike!  Go for a run or a bike ride…  Just get your body moving!  You can do this.  Get off your bottoms and get it done!

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BACK AT IT!!!!

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Happy Monday Beauties!  And a very special Monday it is.  If you are like me, then you are finally back to your daily routine.  Thanksgiving, Christmas and New Years have officially come and gone. Now you are stuck facing life in a New Year!  Did you make a resolution?  Let’s remember today and everyday moving forward…  it is easy to SPEAK change but it is an entirely different thing to CREATE change.  Best wishes to each of you this year as you strive for a better you!

Fit Tuesday – Cauliflower

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Eating healthy is a choice….  and a VERY hard one if you like potatoes as much as I do.  Baked potatoes, french fries, mashed potatoes…  I like them any way and every way!  I have found my substitution to overloading on potatoes.  Cauliflower!!!!  Below are two AMAZING recipes for you to try.  These two recipes have helped me kick my potato habit and ultimately helped me live a healthier lifestyle.

 

Cauliflower Mash

Ingredients:

  • 1 large head of cauliflower
  • 1/4 cup of almond milk
  • 1 Tbsp coconut oil
  • 1 head of Garlic, minced
  • Fresh chives, chopped
  • Salt & Pepper

Directions:

  1. Cut cauliflower into florets.
  2. Boil cauliflower until completely tender. (About 12 minutes)
  3. Melt coconut oil
  4. Add cauliflower, coconut oil, almond milk into a mixer (can use a blender if you do not have a mixer)
  5. Blend and add your garlic, chives, salt & pepper until it meets your taste!
  6. Serve immediately while hot

 

Roasted Cauliflower

Ingredients:

  • 1 large head of cauliflower
  • 2 garlic cloves, minced
  • 1 Tbsp lemon juice
  • Olive oil
  • salt & Pepper to taste

Directions:

  1. Preheat oven to 400F
  2. Oil a large baking sheet
  3. Cut cauliflower into florets.
  4. Toss florets with the minced garlic, lemon juice and olive oil. (I put it all into a large baggie and shake until the florets are covered)
  5. Spread the florets out into a single layer on your baking sheet and sprinkle with salt and pepper.
  6. Cook in the oven, uncovered, for approximately 30 minutes.  You want the top to be slightly brown before you remove them.
  7. Serve immediately!

I LOVE these with a little ketchup.  They taste like french fries!

Fit Tuesday – Holiday STUFFING (as in… stuffing food in yo mouth)

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Tips for a healthier holiday.

We all know this time of year is tough when you are trying to maintain a healthy lifestyle.  Here are my top 5 tips to keeping the weight gain under control during this time of year.

1.) Get moving – It’s super easy to stuff yourself full of food and sit down to watch tv or take a nap.  Challenge yourself to do something active!  My Dad and I run our own version of the “Turkey Trot” every year.  We run from my Grandmother’s house to my parent’s house after we eat lunch.  It’s a little over a five mile run.  Then we drive back for football and more family fun!

2.) Eat a healthy breakfast – If you start your day off with a good healthy breakfast then you will be less inclined to binge eat once your sitting in front of those mashed potatoes and creamed corn.  An egg white omelet, bowl of oatmeal or fruit and yogurt will help you curb those cravings later in the day.

3.) Drink Water –  Alcoholic beverages, fruit drinks and sodas are high in calories and sugars.  Water eliminates those empty calories and keeps you hydrated.

4.) Keep it light – Are you doing the cooking?  Opt for choices with lower calories and fats.  Choose fat-free chicken broth, plain yogurt or fat free sour cream.  You can cut fats, sugars and calories in a lot of the ingredients.

5.) Portion Control – Before you fill your plate, do a survey of all of the dishes.  Give yourself only small portions of those foods you just CANNOT turn down.  Foods like turkey, roasted veggies, and baked sweet potatoes are great choices to put on your plate.  Keep the casseroles and other fatty sides small.

Thanksgiving is not just about this amazing bounty of food.  Keep things into perspective.  The most important thing to remember is to focus on being thankful for your friends, family and relationships with the people that you love.  THAT is what Thanksgiving is about.

Fit Tuesday – H2O

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As you already know, there are MANY benefits to drinking water.  It is the single most essential thing for health.  Are you getting enough water?  Below are a few of the reasons why you should be guzzling on a big glass of that fancy clear liquid right now.

  1. Shinier Hair
  2. Younger skin
  3. Healthier body
  4. Calorie Control
  5. Promote weight loss
  6. Relieve fatigue
  7. Energize your muscles
  8. Flush out toxins
  9. Boost your immune system
  10. Kidney Health

Tips to help you increase your water intake and reap those benefits of AGUA!

  1. Have a glass of water with every meal/snack
  2. Eat more fruits and veggies!  They contain high water content.
  3. Keep a bottle of water with you at all times.  In your bag, in your car, at your desk, etc.
  4. Put it in a fun glass with a straw
  5. Add fruit, lemons or cucumbers to give it a fun flavor

Bottoms up beauties!  Get your re-hydration on!

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Cheers!