Sweetly Fit

Happy Weekend!

Green breakfast to start the day off with the lots of energy!

1 cup almond milk, 1 baked sweet potato, 1 serving Cinnabon Trutein protein powder, 2 handfuls spinach, pinches of xanthan and guar gums, cinnamon, ice. Topped and mixed with raw oats and coconut flour sprinklings

This was made in my new Blend Tec blender which has definitely become one of my favorite kitchen items. It’s a tie between it and my Keurig. Speaking of which, the Fed Ex man made one girl especially happy yesterday…

Keurig.com order is in, hallelujah! How could I pass up a buy 2 get 1 free deal? I couldn’t…and then some. I really like that their website has the 5-pack sampler option so if I’m interested in a new flavor, I can inexpensively try out a few before committing to a full box. I will be testing out the following:

• Green Mountain Iced Coffee
• Green Mountain Wild Mountain Blueberry
• Donut House Chocolate Glazed Donut
• Wolfgang Puck Hawaiian Hazelnut
• Bigelow Green Tea
• Folgers Vanilla Biscotti
• Newman’s Own Extra Bold Organics
• Revv Pulse

Buzzzzz.

My day so far has been a cross between lazy and productive. Let’s take a look:

Lazy:

• Real Housewives episode viewings
• blog reading
• ebay browsing
• new couch lounging (woohoo!!!)

Productive:

• completed homework assignment
• begun reviewing for Monday’s biology exam
• emails replied to
• apartment cleaning
• load of laundry

Can’t complain! Next on the agenda is a workout with a friend. We were hoping for a run outside but it is so darn windy that we may head to the gym after all. But first…

Anyone interested in a 30 Day Home Workout Challenge?

The kind people at The Home Workout Challenge are offering one Sweetly Fit reader the opportunity to participate in February’s Challenge, free of charge. You might recall that I participated in December’s home workout challenge and really enjoyed it. The workouts are quick and effective and require no equipment. It is the perfect no-excuse, do anywhere fitness plan.

To Enter:

Go to their Facebook Page and “like it”. Leave a comment on this post stating that you did.

That’s it! I will pick a winner on next Saturday, February 4th. February’s challenge starts on Monday the 6th!

Talk soon! <3

Kristi

Thanks to everyone who entered the Yufit Giveaway! The winners have been picked…

comment #29: Lindsey!

and…

comment #31: Dani from Chocolate Covered Sneakers!

Congrats ladies! Please send me an email so you can receive your fitness trial codes!

***

In other news, I officially have the first week of Spring semester under my belt. Whew! It’s been a crazy one and I’m now very happy to be enjoying some quality weekend time. My classes seem to be enjoyable so far…well, as enjoyable as a college class can be. The only thing that’s made it not-so-pleasant would be the long distance between said classes. The highs have been around 20 degrees here lately, with gusty winds—>not a happy camper.

Not to worry though, I’ve been warming up with my favorite kitchen bestie:

The snowman mug is definitely still being used, and rightfully so!

Behold, the drawer devoted exclusively to K-cups:

New favorite flavor: Raspberry Chocolate Truffle. mmmmm! This makes my kitchen smell so. good. Not only do I love drinking my k-cups straight up, but I’ve also been making oats and shakes with them. Buffer Toffee oatmeal for breakfast, anyone? Tasty! When i got my keurig and registered it online, I was sent a coupon code for buy 2 boxes, get 2 free. Why, don’t mind if I do! After contemplating for-ev-er, I finally put in my order today and can’t wait to try them out! The UPS guy will be getting a big hug when that delivery comes!

Recent Eats

I declared this morning a pancake morning after a week of “get up and eat the fastest thing possible before rushing out the door” breakfasts.

simple oatmeal pancake: 1/2 cup oats, 1/2 cup liquid egg whites, cinnamon, ginger, baking powder, blueberries. Topped with sun warrior protein frosting (protein + almond milk) and maple syrup for dipping

overnight pumpkin oats: 1/2 cup oats, 1/4 cup pumpkin, 1 tbsp chia seeds, 1 cup almond milk, 1 serving pea protein, cinnamon, ginger, vanilla extract

Silk now has an unsweetened vanilla almond milk. I picked it up and am in love. Silk’s almond milk is definitely the best I’ve tried. It’s thick, creamy, and has awesome nutritional stats.

omelette with cottage cheese/laughing cow/mozzarella, spinach, garlic gold nuggets, and italian seasonings. Green bean fries and sweet potato. I make my fries by coating them usually in balsamic vinegar, olive oil, and seasonings then sticking them under the oven broiler for 5-10 minutes. Such a great, fast veggie side dish!

old school pb and j, made with peanut flour again!

*I recently received a containers from the Golden Peanut Company of Byrd Mill 12% dark roast and 28% light roast peanut flour. I have been using both like crazy ever since! Usually I buy this peanut flour, which I have liked just fine for adding a nice peanut taste to things as well as a protein kick. However I have to say that the texture and creaminess of the Byrd Mill peanut flour is far superior. Just look at my PB & J! This is much more like real peanut butter. Two thumbs up!

Pizza PowerCake with tomato sauce, mushrooms, spinach, and meatless sausage (I added cheese into the pizza itself, mmm!)

fav snack combo: banana, cream cheese, peanut butter

meat-free high protein eggplant lasagna

I love using eggplant in place of lasagna noodles!!! I just slice them up so I have nice big rounds, then spray with cooking spray and sprinkle with sea salt. Stick under the broiler for a few minutes on each side and then assemble your lasagna. Perfecto.

My At-Home Workout Studio:

My most recent workout: Build Your Own 30 Minute Bootcamp

Loved this workout! The time flew by since you were constantly changing every minute. It was definitely a challenge and the perfect wake-me-up workout on school mornings when I want something fast and effective. I have really been focusing on quality over quantity with exercise lately. Now that my life has gotten much busier again, I don’t have a lot of time to dilly dally around. I want to get my workout accomplished and then be on the next thing. Really one of my biggest tips with exercise is to lose the “all or nothing” mindset. You don’t have to workout for an hour or more each day into order to be in shape. I am completely happy with getting in a good 20 minute workout if that is what I have time for. And really, sometimes that’s all you need if you are pushing hard enough!

***

Tonight I’m super excited to be making this PF Chang’s Lettuce Wraps copycat for a few friends and can already bet that it’s going to be a hit. My apartment is quickly becoming “the place to eat.” Maybe I should start charging?

What are your weekend plans?

Kristi

The best way to get through moving into a new place?

caffeinate, caffeinate, caffeinate. Micky D’s happy hour 2-5 every day baby!

Things are still very much a work in progress with the apartment but I can at least show you all my new stompin’ grounds pre-furnished.

Welcome to my humble abode!

Yesterday I was out with all the Saturday afternoon Walmart crazies to tackle groceries and a few other house things. Then I prepared a pretty epic “first real meal”:

oh…so…cheesey….

Wouldn’t you love to live with me? Not that I toot my own horn or anything, of course.

This recipe was based off of Janetha’s green chili chicken enchiladas with mushrooms, but I decided to get a little crazy and add lean ground beef and chicken. Who said you have to choose just one when you’re feeling a bit on the indecisive side? These were such a winner, as are all of Janetha’s recipes I have tried. Girl can cook.

Speaking of meals, here’s what my game plan is going to be now that things are about to get school-time busy again: pick out one really good recipe each week that will make lots. Pick up ingredients on a once-weekly grocery shopping trip. Cook it up and have a delicious meal to eat off of throughout the week, filling in with smaller easier meals throughout the week. Planning ahead and meal prep is key during busy times like the start of a new semester. With a little thought, it doesn’t have to be a daunting challenge at all. Enchiladas are a great choice because as you can see, you can make a ton and be good to good for a good while. The above photo is only half of them. I freezed the rest so in a few weeks when I start craving these again (which will definitely happen) or when the fridge is looking a little bare (which will definitely happen), I know I can whip these out and have a brand new homemade meal in just a matter of minutes. Easy!

Two other recipes I have on my list that will make a good amount:

Protein Packed Vegetarian Polenta Lasagna (but with eggplant rounds instead)

Taco Soup

Both are super easy and so good! Big batched foods will get me through this next semester perfectly! I’m looking forward to many cooking adventures in my new home this year…as well as some great 2012 workouts! Here’s a little motivation to get you all going:

10 Tricks to get Motivated to Hit the Gym

Don’t forget to enter my giveaway! Happy Sunday to everyone.

Kristi

Today I have a fun workout giveaway to tell you guys about!

Yufit.com is graciously offering TWO Sweetly Fit readers to receive a free 60 day trial of their online workouts. But first, here’s a little background info:

Yufit has announced a “gym in the cloud,” where you can access high def streaming videos anytime, from any location where you have an Internet connection. You can now have unlimited access to multiple gym-quality fitness classes like Yoga Flow, Buns & Thighs, Cardio Kickboxing, Power Body, and more – from beginner to advanced.

Unlike DVDs and other online fitness programs, YuFit combines popular classes updated weekly, with social networking tools that enable members to interact with instructors and friends, all while costing less than a gym membership or workout DVD. [only 9.99 per month]

The IHRSA says that less than 25% of Americans belong to a gym, and of those, less than 40% attend on a regular basis. With today’s meager economic climate and more than 50% of American adults using social media, this affordable and flexible fitness option brings fitness to your front door so consumers can stay motivated, save time and money, and get in shape.

Several Ways To Enter:

1. Leave a comment stating your favorite at-home workout

2. Check out the yufit website and tell me which workout you would most like to do

3. Tweet about this giveaway

4. Subscribe to this blog

Leave a separate comment for each entry and I will pick the two winners at the end of next week!

Hi all!

I’m still in the process of moving and putting together my new apartment and needless to say it’s been pretty crazy/exhausting/tiring/exciting. It has been WORK, and I can only imagine what it will be like when I move into my first HOUSE. All I know is that I’m here for good for a long time. No more moving again for me, you couldn’t pay me to! Things are coming together slowly but surely and I have to so that I do LOVE it here. I have a good feeling that this semester is going to be 150% better than my last one. 2012 will be a great year!

Time to keep up with the productivity!

Upcoming posts…

~Apartment pics!

~A protein-rich peanut buttery review

~special giveaway

Stay tuned!

Kristi

Hi guys! Today has been go, go, go with getting ready to move out (again) on Saturday. I’m up to my ears in *stuff* and can’t wait to have everything organized and in it’s new place.

Almost there!!!

Blog reader, Jackie Clark is taking over today for a quest post. Thanks Jackie!

According to the President’s Cancer Panel, each of us has a 41% chance of beingdiagnosed with cancer within our lifetime. While the statistic may seem grim at first,it is important to note that the number of cancer survivors continues to grow as wediscover new treatments and lifestyle measures that help the body heal. Even better,many of those same lifestyle improvements can help our bodies prevent cancer alltogether. Adopting a healthy diet, rich in pure, fresh foods is, perhaps, the singlemost powerful thing we can do to both prevent and fight cancer.
Whether you are exploring preventative measures, or hoping to improve your oddsof surviving cancers like mesothelioma, you’ll want to trade in processed foods forfresh, nourishing meals. Preservatives and high levels of carbohydrates are bothcontributors to systemic inflammation that can weaken the immune system, makinghealing more difficult. Simple changes like saying no to canned soups in favor offreshly prepared versions can make a world of positive difference. Here’s an easy,mouthwatering recipe for classic chicken soup. It’s not only delicious, but packedwith herbs and spices that are known for improving your prognosis and your qualityof life.

Healing Chicken Rice Soup

1 pound organic chicken breast

1 sweet yellow onion

1 large carrot

1 large stalk celery

4 cloves garlic

3 cups organic, low sodium chicken broth

1 cup sugar snap peas cut into 1 inch pieces

1/4 cup wakame or kombu (seaweed available at Asian grocery stores and healthfood stores)

2 cups cooked brown rice

1 teaspoon cayenne pepper1

tsp turmeric

I cup white wine or sake

Juice of one lemon

Salt and Pepper to taste.

1) Chop onion, celery and carrot. Sauté in olive oil until onions are translucent.Transfer to stock pot.

2) Brown chicken breast in separate pan.

3) While chicken is cooking, add 4 cloves of garlic to mixture in stockpot and sweatthe mixture over a low flame. Do not overcook, or garlic will become bitter.

4) Add broth, seaweed, cayenne, turmeric and lemon juice to stock pot.

5) Use half of white wine or sake to deglaze the sauté pan with chicken, scraping any
brown bits into the wine.

6) Remove chicken.

7) Pour wine and browned bits into the soup pot.

8) Cut chicken up and add to soup.

9) Add peas and cooked rice to soup.

10) Add remainder of wine to soup and use salt and pepper to season to taste.

11) Continue to cook over low heat until all vegetables are al dente.

This soup is packed with healing elements. Garlic and turmeric are renowned fortheir abilities to reduce inflammation, bolster the immune system, and in the caseof turmeric, may even inhibit tumors. Meanwhile, brown rice and seaweed havealso been targets of recent research for their ability to inhibit abnormal cells. Most importantly, this recipe is a powerful example of how the most flavorful, fresh foodsare also the healthiest.

Hellllo!

It’s officially been way too long since I’ve joined in on the wednesday party, aka What I ate Wednesday. Today that shall be fixed!

Breakfast~ Doughy Good Protein Bowl

1/2 cup Fage greek yogurt, 1/2 cup cottage cheese, 1/4 cup blueberries, 1/4 cup oats, vanilla stevia drops—>all stuck in the fridge overnight. Peanut butter added in the morn’

Christmas may be over, but I’ll still be sporting my new snowman mug I got in a secret santa gift at work. Butter Toffee Kcup coffee with almond milk and stevia

Lunch Trio~

4 egg white omelette with laughing cow cheese, bell pepper, and a peanut flour and jelly sandwich

Afternoon Thirst Quencher~

1 cup unsweetened vanilla almond milk, 1/2 cup frozen strawberries, 1 handful fresh spinach, 1 serving Sun Warrior vanilla protein powder, 1 tsp sugar free strawberry jello powder mix <—secret ingredient!

Snack Time Muffins~

Janetha’s almond chia seed protein muffins

with greek yogurt….recipe turned out delish! I used half coconut flour half whole wheat flour and the coconut flavor really gave it a great taste.

The “I’m So Happy To Have a Kitchen Again!” Dinner

romaine with Trader Joe’s light champagne dressing and seasonings

salmon (sesame seed oil, sea salt, pepper, and Mrs Dash, under the broiler for 10 minutes) and roasted acorn squash (olive oil and sea salt at 350* for an hour)

Night Time Sweetness~

1/2 cup Fage greek yogurt, 1/2 serving Sun Warrior protein,1 tbsp raw cacao powder, stevia, 1 tbsp TJ’s creamy roasted almond butter

What I Worked Wednesday~

1 hour Body Pump…first time back since last Summer! :O It burned, and it burned good.

I have been running around like crazy lately, getting ready to make the move into my new apartment! The big day is this Saturday so lots of things to accomplish before then! My life is still in heaps and piles in my room ever since I moved out of the dorms several weeks ago. I’ve been too scared to tackle the mess. It just keeps growing and growing. Ack! There is lots to buy as well…my bed, couch, tv, and at the moment I’m in search of a good blender. Unfortunately I’m going to have to put the beloved Vita Mix on the back burner for awhile but trust me when I say I WILL own one! Just not anytime in the near future. Instead, I’m looking for a more affordable, yet durable one that will be able to stand up to the daily hacking away that I need one for. So….

Any blender recommendations? What blender do YOU use?

Kristi

Hi all!

I have been enjoying my time at home, without any stresses of school. And I’m not sure I want to go back now. HA. Kidding of course, but I am loving the break and time with family. I have been keeping busy with the planning of a special upcoming event. If you remember, I am now a licensed Herbalife nutrition distributor, and am hosting a New Years shake party in my hometown! We will be having free shake samples and a presentation of all the products to get the new year kicked off on a healthful note. I’m excited!

Otherwise, the days have been filled with fun shenanigans. I’m back to lifting it up at the gym and partaking in my favorite spin and yoga classes. The weather has been surprising warm lately, so Jaci and I have gotten to go on several walks. I have missed my time to my pup, that’s for sure! I have my heart set on adopting a dog from the shelter once I’m moved into my apartment, but I know I should really take things one step at a time. There’s just something about knowing you have a cute face to come home to…one of the things I missed most this past semester!

Pinterest hasn’t been making it any easier to say no, either…

I mean, come on!!! Who could resist?

New Find: Walmart has Starbucks k-cups!

I tried out the breakfast blend this morning and was a happy camper. Stevia + almond milk make the perfect cup of joe components.

I made a really good casserole last night. This one was with the help of Hungry Girl. I did a twist on her Mushroom, Spinach, and Mozzarella Supreme by adding in some protein and egg beaters to hold it all together:

Mushroom, Spinach, Mozzarella Supreme (adapted from Hungry Girl)

It came out soooo goooood! It makes big servings and is loaded with veggies. Feel free to go back for seconds…or thirds.

with sweet potato, a winning meal.

A few other eats as of late:

egg white oatbran with sunflower seed butter and banana

greek yogurt mixed with peanut flour, stevia, kamut puffs, and defrosted berries

spaghetti squash with marinara, italian seasonings, and broiled tilapia

Make your own “go to meals”! This was fun to do and easy, too. I took Angela’s mac n cheese sauce recipe and mixed it with boiled diced chicken, whole wheat pasta, and steamed broccoli. Divided it up into servings and stuck them in the fridge for an instant meal. I will be doing this a lot during next semester when things start to get busy!

post workout snack: bread topped with protein frosting. mmmm!

eggs, couscous with cilantro, and balsamic roasted brussels

green monster protein smoothie with cereal

Question of the day is what pet kind of pet do you have?

You all have seen my little lover…

with *some* of her Christmas presents, spoiled puppy.

Link Love:

10 Health Lessons of 2011

Have a great day!

Kristi

Merry Christmas Everyone. I hope your day is filled with love, happiness, family, friends, smiles, laughter, and thankfulness. We all have so much to be thankful for when we open our eyes to see it. <3

Kristi

Spin class was GREAT last night! Classes are such a great way to add variety to your workout regimen and prevent boredom. It was just the boost I needed to put me in a great mood the rest of the night. Exercise = A Happy Me.

The high from class pumped me up for a great workout this morning as well. I was the first one up with plans to throw around some weights in what turned out to be an awesome Legs and Shoulder Workout.

I decided it was too cold to venture out to the gym, so a dumbbell-only, at-home workout it was! No gym is no excuse for not exercising…This is proof you can have a great workout wherever, whenever.

After taking a week off from exercise, I felt SO strong during this workout. I missed my strength training! I love walking and spinning for cardio, but strength training is where it’s at when it comes to changing your body and feeling GOOD and STRONG.

Refuel time…yep, it’s another…

GREEEEEN monster! Don’t fear the green, this tastes uh-mazing and is so full of nutrients. Today’s mix was a definite keeper and probably my current favorite shake combo.

Peanut-Nana Latte Green Monster

• 1 frozen banana
• 1 cup almond milk
• 2 handfuls spinach
• 1/4 cup cottage cheese
• 1/2 serving peanut flour
• 1/2 serving Trutein choco pb protein powder (or other protein)
• 1 tbsp flaxmeal
• 2 heaping tsp instant coffee crystals
• 1 tsp vanilla extract
• ice
• oats mixed in at end

Energy in a glass! I also have to note that since coming home from college and being able to eat more meals made by me again, aka: healthier, more veggies, etc, my skin has been glowing and is SO smooth and clear. What you eat really does have an affect on your outer appearance. It just makes sense that when your insides are nourished properly, your outsides will reflect that as well.

Here are some of my favorite foods that will help you get glowing skin, too:

1. Salmon: Salmon is full of essential fatty acids, which your body cannot make on it’s own, meaning you need to consume it through your food intake. EFAs act as barriers to harmful things and also act as a passageway for nutrients. Salmon’s healthy oils lubricate our skin and reduce inflammation which leads to common skin problems like acne or redness.

2. Blueberries: Blueberries, along with all other berries, are a fantastic source of antioxidants, which fight off free radicals that cause damage to the membrane of our skin cells.

3. Orange foods: (pumpkin, sweet potato, oranges, carrots) These foods are high in beta-carotene which are converted into vitamin A in the body. Studies have shown that as little as 30 milligrams a day (1 1/2 cups cooked carrots, for example) can help prevent redness and irritation in the skin.

4. Avocado: A rich source of monounsaturated fats makes avocado a skincare must. When you get your fats from good sources like fish, avocado, and nuts, they not only help neutralize bad fats in other foods but will help combat dryness and dullness of skin.

5. Tomato: Same as with the orange colored foods, tomatoes are a great skin enhancer and can even act as a “sunscreen” inside the body!

6. Egg: Eggs have high levels of lecithin, one of the primary building blocks of your cell walls. This protects skins from aging by keeping it wrinkle free. Eggs also contain coenzyme Q10, which heightens the levels of aqualene in your skin, providing sufficient hydration.

7. Green tea: Green tea is one of the best sources of antioxidants, called catechins. Catechins help fight damaged caused by free radicals. Drink up not only for your skin, but for good health overall.

Have a great day!

Kristi