tag:blogger.com,1999:blog-86370268771807541692024-03-12T17:04:58.011-07:00Fit Girl NWFitGirlNWhttp://www.blogger.com/profile/16292177695664480259noreply@blogger.comBlogger12125tag:blogger.com,1999:blog-8637026877180754169.post-5602723189748282232012-01-01T13:47:00.000-08:002012-01-01T13:47:07.430-08:00Welcome to 2012!<div class="separator" style="clear: both; text-align: center;">
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What's in store for you this New Year? 2012 is going to be big!! Lots of exciting things happening around here. Starting today, keep an eye on the FB page for 31 Days of Health and Fitness Tips for January. </div>
<br />FitGirlNWhttp://www.blogger.com/profile/16292177695664480259noreply@blogger.com0tag:blogger.com,1999:blog-8637026877180754169.post-80061420887594350702011-12-10T13:38:00.001-08:002011-12-10T14:19:15.022-08:0030 Day Challenge UpdateHey ya'll. Update on Challenge:<br />
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Renewed my tax account in preparedness for spring. Getting my new iphone on Tuesday - should help keep me more organized, better manage my time and use it to update while on the run or at work. Scale is going down slowly - down 3.5 lbs. The last 3 days have been a bit up and down as we have had a new water heater put in and some plumbing done. Less structured eating and lots of running around crazy. Last night went to see Steve-O at a comedy show - it was fabulous! Had 2 Bud Light's and 1 foo foo drink, sweet potato fries and a chicken burger. Not on plan, but back on track today. Made a sweet corn and potato chowder which was pretty fab. Already downed 80 oz water and feeling good. <br />
Realized that working out hard (2x last week) really messes with my defecit and I'll need to figure out how to work around that. I really love working hard, but the deficit is where it's at. Going to wrap this up and try a 20 min. yoga on-demand to get some strength/flexibility in.<br />
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Here's the recipe for Spicy Corn Chowder from "Clean Eating Mag's Classic Comfort Foods". I made a few changes with the amounts so this is what I did:<br />
(I like to measure in grams on my food scale)<br />
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Spicy Corn Chowder<br />
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56 g carrots sliced thinly<br />
70 g onions chopped<br />
73 g red pepper sliced thinly<br />
260 g potato - peeled and chopped<br />
278 g frozen corn - thawed<br />
1 tsp olive oil<br />
515 g low sodium chicken broth<br />
1/2 C 2% milk<br />
salt, pepper, cayenne pepper to taste<br />
dill for garnish<br />
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saute onions and carrots in olive oil. Add cayenne pepper, red peppers, salt and pepper and cook about 2-3 minutes stirring occasionally. Add potatoes, broth and corn and bring to a boil. Reduce heat and simmer for about 15-20 minutes until the potatoes are tender. stir in milk until heated through and garnish with dill. <br />
YUM!<br />
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Nutritional Info is from the magazine (still searching for an easier way to use it and my fitbit...)<br />
For 1 cup: Cals 144, fat 3, carbs 24, fiber 2, sugars 7, protein 6<br />
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Try it out and let me know what you think!FitGirlNWhttp://www.blogger.com/profile/16292177695664480259noreply@blogger.com0tag:blogger.com,1999:blog-8637026877180754169.post-72797432898992575712011-12-07T14:31:00.001-08:002011-12-07T14:49:21.910-08:00More than 6 months....<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">Where to start? Does it say anything that it took me almost an hour to find my blog and my log in info? Not good... </span><div>
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<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"> I had things rolling for a while and then it all kind of came to a halt. As I'm sure many new moms (or 1st time moms) can relate, I reverted back to putting myself at the bottom of the priority list. I swore when I was pregnant that I wouldn't become "one of them"... it slowly creeped up on me. My fear of perfection or imperfection/failure, overrided my ability to just do it. This time around, I'm a little more focused, a little more organized and have learned alot! </span><div>
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<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">A few things going forward - don't expect perfect grammar, spelling, etc. If I think about that stuff too much it gets to me and I give up! ACK! I'm going to keep this up on a fairly regularly basis - 1x week. I have a lot of knowledge and life lessons to dump and this is the spot! You will find new recipes, new workouts and lots of talk about motivation and fat loss. </span></div>
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<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">As an update, I'm happy to say that I never gained back any weight during my blog hiatus. I have maintained and just in the last month or so, began losing again. I'm still a fan of Clean Eating, but I have some reservations about Tosca Reno Clean Eating. It just didn't work for me - and that's what it's all about - finding what works for you! Not what works for the world to get you to the top of the list. Just sayin' </span></div>
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<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">I have some goals that I'm going to be tracking on here and I'll be participating in <a href="http://www.roglawfitness.com/30-day-sexification-challenge/" target="_blank">Rog Law's 30 Day Sexification Challenge</a>. I highly recommend you check it out! </span></div>
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<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">So my goals for this challenge are: </span></div>
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<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">*Procrastinate less and get more done by limiting my FB, Pinterest, Polyvore, etc</span></div>
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<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">*Get ready to get working on my own in Spring (aka Jump off the Cliff)</span></div>
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<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">*Lose the last 20 pounds - yes, you heard that right. </span></div>
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<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">This has gone past my 20 minute time limit and now I must move on to prepping food and workouts for the week - stop by to check my progress! </span></div>FitGirlNWhttp://www.blogger.com/profile/16292177695664480259noreply@blogger.com0tag:blogger.com,1999:blog-8637026877180754169.post-14053916301698707842011-05-15T13:59:00.000-07:002011-05-15T13:59:09.285-07:00Day 7 of Clean Eating Challenge - Lessons Learned<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">After a crazy week and now officially into Day 7 of my 28 day Clean Eat Challenge, I have learned a few things about myself. </div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><br />
</div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">1. "Fail to plan, plan to fail" applies to me 100%. If I do not have my meals prepped and planned in advance, I either don't eat (not good) or I eat off my daughter's plate(also not good as she's on a 28 Day Pasta eating challenge - she's winning). I prep all my veggies and proteins on Sunday and that usually lasts me until Thursday. This week was so busy that I did not get a chance to finish my prepping for the weekend. I ended up eating tuna out of a can, about 1/2 cup of macaroni and cheese and 1/2 of my husband's homemade taco! Lesson learned. </div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><br />
</div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">2. My mind can only handle 3 days at a time before I need a "cheat" meal for my sanity. I've decided to modify the challenge to 3 days of the Stripped Clean plan and then add in 1 "Clean Cheat". Then back to 3 days of Stripped Clean eating and so on. I think this will preserve my sanity and keep the binges at bay. A Clean Cheat is defined as a cheat meal that is still clean ingredients just not on the Stripped plan. It will most likely be dessert like! </div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><br />
</div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">3. A gallon a day of water is proving to be very very difficult! I'm still at a little over a 1/2 gallon. The constant bathroom breaks are proving to be somewhat annoying. My body should be adapting to the extra water, but because I've been so inconsistent it's taking longer than expected. But, I will keep trying! </div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><br />
</div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">I spent all day Saturday at a Personal Training Summit with 4 amazing speakers. I'm still digesting all the new information that I learned and will share with you this week. </div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><br />
</div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">Happy Sunday! </div>FitGirlNWhttp://www.blogger.com/profile/16292177695664480259noreply@blogger.com0tag:blogger.com,1999:blog-8637026877180754169.post-49481975502190173692011-05-10T14:42:00.001-07:002011-05-10T14:42:00.290-07:00Day 2 of Clean Eating Challenge<!--StartFragment--> <br />
<div class="MsoNormal">2 days into clean eating 28 day challenge and I can say it’s going good.<span style="mso-spacerun: yes;"> </span>The main points I’m following is: eat every 2-3 hours (so 5-6 meals a day), drink 1 gallon of water a day, no added sugars and no alcohol.<span style="mso-spacerun: yes;"> </span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal">This is what I’ve been eating for the last 2 days and for the next 3 days.</div><div class="MsoNormal"><br />
</div><div class="MsoNormal">Meal 1: oatmeal with chopped apple and 10 almonds sprinkled with cinnamon</div><div class="MsoNormal">Meal 2: 1 whole egg scrambled with 3 egg whites, peppers and Chohula sauce</div><div class="MsoNormal">Meal 3: grilled tilapia with broccoli and ¼ C quinoa</div><div class="MsoNormal">Meal 4: <a href="http://smoothiegirleatstoo.blogspot.com/2010/11/moist-low-calorie-microwave-protein.html">Protein Muffin</a></div><div class="MsoNormal">Meal 5: chicken with broccoli</div><div class="MsoNormal">Meal 6: 1 TBS almond butter 1 C strawberries</div><div class="MsoNormal"><br />
</div><div class="MsoNormal">I’ve had 2 really busy days and I was a little worried in the beginning about being able to plan and prepare for not eating all my meals at home.<span style="mso-spacerun: yes;"> </span>Sunday night I portioned out all of my meals and got them ready to put in the cooler.<span style="mso-spacerun: yes;"> </span>A big part of the Eat Clean lifestyle is prepping and carrying your meals in a cooler so there are no excuses.<span style="mso-spacerun: yes;"> </span>That turned out to be easy so far – I avoided French fries at the zoo, ice cream at home and donuts at the gym (seriously?<span style="mso-spacerun: yes;"> </span>Who brings donuts to the gym??).<span style="mso-spacerun: yes;"> </span>The hard part has been the water.<span style="mso-spacerun: yes;"> </span>1 gallon of water is a lot.<span style="mso-spacerun: yes;"> </span>It takes a few days for the body to regulate that and it can be really tough hitting the bathrooms every ½ hour with a toddler in tow.<span style="mso-spacerun: yes;"> </span>I can do about ½ gallon right now and I will be up to 1 gallon by the weekend.<span style="mso-spacerun: yes;"> </span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal">I’ve found the following websites to be super helpful in making this work for me: </div><div class="MsoNormal"><br />
</div><div class="MsoNormal">Smoothie Girl Eats Too</div><div class="MsoNormal"><a href="http://smoothiegirleatstoo.blogspot.com/">http://smoothiegirleatstoo.blogspot.com/</a></div><div class="MsoNormal">She has an amazing recipe for a protein muffin that honestly has been carrying me through each day.<span style="mso-spacerun: yes;"> </span>It is pretty close to chocolate cake for only about 155 calories, 12 g protein, 16 carbs, 4.5 fiber, and 1.75 g fat.<span style="mso-spacerun: yes;"> </span></div><div class="MsoNormal">She has a lot of great recipes that are all clean.<span style="mso-spacerun: yes;"> </span>And she is great at experimenting with ingredients – I am not!<span style="mso-spacerun: yes;"> </span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><!--[if supportFields]><span style='mso-element:field-begin'></span><span
style="mso-spacerun: yes"> </span>CONTACT _Con-38ECBE2587 <span
style='mso-element:field-separator'></span><![endif]--><span style="mso-no-proof: yes;">The Get In Shape Girl</span><!--[if supportFields]><span style='mso-element:
field-end'></span><![endif]--> </div><div class="MsoNormal"><a href="http://thegetinshapegirl.wordpress.com/">http://thegetinshapegirl.wordpress.com/</a></div><div class="MsoNormal">Kyra has great fitness tips and recipes and shares a great story about her own transformation.<span style="mso-spacerun: yes;"> </span>She is great at experimenting with recipes while still keeping them clean. </div><div class="MsoNormal"><br />
</div><div class="MsoNormal">The Gracious Pantry</div><div class="MsoNormal"><a href="http://www.thegraciouspantry.com/">http://www.thegraciouspantry.com/</a></div><div class="MsoNormal">More clean eating recipes – I love it that she’s a mom too!<span style="mso-spacerun: yes;"> </span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal">Here’s to 2 days down and 26 to go!<span style="mso-spacerun: yes;"> </span></div><div class="MsoNormal"><br />
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</div><!--EndFragment-->FitGirlNWhttp://www.blogger.com/profile/16292177695664480259noreply@blogger.com1tag:blogger.com,1999:blog-8637026877180754169.post-53995011243880876432011-05-08T13:35:00.001-07:002011-05-08T13:35:22.526-07:0028 Day Clean Eating Challenge<div style="border-bottom-style: none; border-color: initial; border-left-style: none; border-right-style: none; border-top-style: none; border-width: initial; font-family: Georgia, Times, 'Times New Roman', serif; font-size: 1em; line-height: 19px; margin-bottom: 14px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">Are you familiar with Clean Eating? If not, you should be. I’ve probably tried every diet out there from Atkins to Nutrisystem all with little to no long term success. A couple of years ago I discovered Tosca Reno’s Clean Eating approach. Basically it calls for eating fresh wholesome whole foods. If you are trying to lose weight or become the fittest you can be – clean eating is the way to go. Unfortunately, you can’t out train poor nutrition. You can workout from 6 am to 6 pm but if your fueling your body with garbage you are wasting your time! </div><div style="border-bottom-style: none; border-color: initial; border-left-style: none; border-right-style: none; border-top-style: none; border-width: initial; font-family: Georgia, Times, 'Times New Roman', serif; font-size: 1em; line-height: 19px; margin-bottom: 14px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">Here is Clean Eating in a nutshell – eat fruits and vegetables, unprocessed whole grains, organic meats and choose foods that have ingredients you can pronounce. </div><div style="border-bottom-style: none; border-color: initial; border-left-style: none; border-right-style: none; border-top-style: none; border-width: initial; font-family: Georgia, Times, 'Times New Roman', serif; font-size: 1em; line-height: 19px; margin-bottom: 14px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">If this sounds like it might be right up your alley be sure to check out <a _mce_href="http://www.eatcleandiet.com/" href="http://www.eatcleandiet.com/" style="border-bottom-style: none; border-color: initial; border-left-style: none; border-right-style: none; border-top-style: none; border-width: initial; color: #003399; font-size: 1em; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">Tosca Reno's Eat Clean Diet</a>. I hate the use of “diet” as “diets” are typically short term and thus hard to sustain. This is a lifestyle change. Some of you may already be living it - some of you may be ready to jump in and make a change for the better. </div><div style="border-bottom-style: none; border-color: initial; border-left-style: none; border-right-style: none; border-top-style: none; border-width: initial; font-family: Georgia, Times, 'Times New Roman', serif; font-size: 1em; line-height: 19px; margin-bottom: 14px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">For the most part, I personally follow the principles pretty closely but lately with work and life I’ve found myself falling into old habits. So the other day I picked up Tosca’s newest book <a _mce_href="http://www.amazon.com/Eat-Clean-Diet-Stripped-Those-Pounds/dp/1552100863/ref=sr_1_1?s=books&ie=UTF8&qid=1304885872&sr=1-1" href="http://www.amazon.com/Eat-Clean-Diet-Stripped-Those-Pounds/dp/1552100863/ref=sr_1_1?s=books&ie=UTF8&qid=1304885872&sr=1-1" style="border-bottom-style: none; border-color: initial; border-left-style: none; border-right-style: none; border-top-style: none; border-width: initial; color: #003399; font-size: 1em; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">"Eat Clean Diet Stripped"</a>. It’s great for a review of the basic principles and offers up a 28 day menu plan. The book also focuses on how important nutrition is, the importance of being prepared, and our fear of success. Yes, you heard me right – fear of success. Not fear of failure. This seems to occur with women all too often. I’ll be hitting all of these plus the highs and lows of “dieting” during the next 28 days – stay tuned! </div><div style="border-bottom-style: none; border-color: initial; border-left-style: none; border-right-style: none; border-top-style: none; border-width: initial; font-family: Georgia, Times, 'Times New Roman', serif; font-size: 1em; line-height: 19px; margin-bottom: 14px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">Check out all the fitness and nutrition tips and tricks <a _mce_href="http://fitgirlnw.blogspot.com/" href="http://fitgirlnw.blogspot.com/" style="border-bottom-style: none; border-color: initial; border-left-style: none; border-right-style: none; border-top-style: none; border-width: initial; color: #003399; font-size: 1em; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">here.</a></div>FitGirlNWhttp://www.blogger.com/profile/16292177695664480259noreply@blogger.com0tag:blogger.com,1999:blog-8637026877180754169.post-86914784025340759062011-05-08T06:13:00.000-07:002011-05-08T06:13:37.149-07:00Bellevue Square Workout<!--StartFragment--> <br />
<div class="MsoNormal"><span style="font-family: "Century Gothic"; font-size: 11.0pt; mso-bidi-font-size: 12.0pt;">I’m normally a glass ½ full kind of girl, but I have to admit that the weather this winter has been a bit much.<span style="mso-spacerun: yes;"> </span>Even for a native!<span style="mso-spacerun: yes;"> </span>If I’m not at the gym getting my workout in, I’m outdoors hooking up my TRX to the nearest tree or jungle gym while my almost 2-year-old plays nearby.<span style="mso-spacerun: yes;"> </span>We ventured out a few times in the rain and I worked out while she stomped in the puddles.<span style="mso-spacerun: yes;"> </span>More often then not I found myself working out at Bellevue Square.<span style="mso-spacerun: yes;"> </span><o:p></o:p></span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-family: "Century Gothic"; font-size: 11.0pt; mso-bidi-font-size: 12.0pt;">We’ve had an amazingly beautiful couple of days of warm sunny weather but I’m not yet convinced that my days working out at the mall are completely over.<span style="mso-spacerun: yes;"> </span>So I thought I would share my Mall Workout with you in case you have to wait out another rain bout.<span style="mso-spacerun: yes;"> </span><o:p></o:p></span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-family: "Century Gothic"; font-size: 11.0pt; mso-bidi-font-size: 12.0pt;">This workout should take about an hour to complete and can be done by yourself or with a stroller.<span style="mso-spacerun: yes;"> </span>Make sure to bring water and snacks/toys/books to occupy the little one if your bringing the stroller.<span style="mso-spacerun: yes;"> </span><o:p></o:p></span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-family: "Century Gothic"; font-size: 11.0pt; mso-bidi-font-size: 12.0pt;">Start at Macy’s on the first level. Warm-up with 1 lap of the bottom level hitting all department stores and back to Macy’s.<span style="mso-spacerun: yes;"> </span>Walk quickly with a rate of perceived exertion (RPE) of 6-7 on a scale of 1-10, 10 being can’t talk, very heavy breathing.<span style="mso-spacerun: yes;"> </span><o:p></o:p></span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-family: "Century Gothic"; font-size: 11.0pt; mso-bidi-font-size: 12.0pt;">Workout is simple –Each time you see a bench or set of steps you will perform the following exercises <o:p></o:p></span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-family: "Century Gothic"; font-size: 11.0pt; mso-bidi-font-size: 12.0pt;">Benches = 5 squats and 5 pushups<o:p></o:p></span></div><div class="MsoNormal"><span style="font-family: "Century Gothic"; font-size: 11.0pt; mso-bidi-font-size: 12.0pt;">Steps = Step Series (skip a step, walk down, jump up a step, walk down, step with alternating leg lift, walk down)<o:p></o:p></span></div><div class="MsoNormal"><span style="font-family: "Century Gothic"; font-size: 11.0pt; mso-bidi-font-size: 12.0pt;">Department Stores = 5 walking lunges (10 total), 5 pushups, Plank for 30 seconds.<span style="mso-spacerun: yes;"> </span><o:p></o:p></span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-family: "Century Gothic"; font-size: 11.0pt; mso-bidi-font-size: 12.0pt;">Keep a fast pace while walking between stations.<span style="mso-spacerun: yes;"> </span>Repeat 2 times around the first level and then take the elevator up to the 2<sup>nd</sup> floor and repeat 2 times.<span style="mso-spacerun: yes;"> </span><o:p></o:p></span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-family: "Century Gothic"; font-size: 11.0pt; mso-bidi-font-size: 12.0pt;">You can make this workout as easy or as hard as you want.<span style="mso-spacerun: yes;"> </span>If you are just starting out exercising do only 1 or 2 exercises at each station and 1 workout around each level.<span style="mso-spacerun: yes;"> </span><o:p></o:p></span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-family: "Century Gothic"; font-size: 11.0pt; mso-bidi-font-size: 12.0pt;">So next time it rains or is too chilly out, here is your no excuse workout.<span style="mso-spacerun: yes;"> </span>See ya at the mall (but hopefully not too soon!)<o:p></o:p></span></div><!--EndFragment-->FitGirlNWhttp://www.blogger.com/profile/16292177695664480259noreply@blogger.com0tag:blogger.com,1999:blog-8637026877180754169.post-29746046206928304612011-03-30T15:06:00.000-07:002011-03-30T15:06:38.095-07:00A little bit of sunshine....<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">Here's a great way to get your water in for the day and still feel like you are getting a treat! </div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><br />
</div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">I found this recipe in Bethenny Frankel's page in Health Magazine. I just adapted it to what I had in the house. She used lemonade and I just had lemons. </div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><br />
</div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">Summer Faux Lemonade</div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><br />
</div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">Juice from 2 lemons</div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">1 TBS agave nectar</div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">1 C water</div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><br />
</div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">mix this up and freeze in ice cube trays. Pour club soda over the cubes for a touch of summer in all this grey! </div>FitGirlNWhttp://www.blogger.com/profile/16292177695664480259noreply@blogger.com0tag:blogger.com,1999:blog-8637026877180754169.post-3740877014747603242011-03-06T21:18:00.000-08:002011-03-06T21:18:34.195-08:00Ch Ch Ch Chia!<span class="Apple-style-span" style="font-family: Arial;"><span class="Apple-style-span" style="font-size: x-small;"><b></b></span></span><br />
<span class="Apple-style-span" style="font-family: Arial;"><b><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">No… not the pet chia. Well not really. Chia is the cousin of the chia plant (pets). I first heard about chia seeds from reading Tosca Reno's Eat Clean Diet book. While that was sometime ago, I just recently picked up a bag at PCC. I'm addicted! Chia seeds are packed with fiber and omega-3's. They are tiny gray-black seeds -that I often find stuck in my teeth hours later - that you can eat on their own right out of the bag or throw them in smoothies or cereal or yogurt. I think they have a bit of a nutty taste, but very mild. Almost like you are eating sesame seeds. One serving of chia seeds contain 4.2 grams of dietary fiber, mostly insoluble which is great for stabilizing blood sugar levels. No more ups and downs! It keeps you feeling full because it absorbs so much of it's weight in water. I guess you can use it as an egg substitute too! For now though I'll just stick to dipping my spoon in :) </div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><br />
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</div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">Try it out and let me know what you think! </div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><br />
</div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">Jen</div></b></span>FitGirlNWhttp://www.blogger.com/profile/16292177695664480259noreply@blogger.com0tag:blogger.com,1999:blog-8637026877180754169.post-27713517919522894232011-02-27T20:31:00.000-08:002011-03-02T14:16:41.045-08:00What I've Been Eating the Last 3 Days....<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><br />
</div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><br />
</div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">Since it's been days upon days of cold weather around here (complete with snow!) I've been relying on this fabulous recipe from the January issue of Clean Eating Magazine. If you aren't familiar with the magazine, it focuses on recipes and articles based on the principle of Clean Eating. Basically it is a lifestyle approach to eating food in it's most natural state. If you like this recipe you will love the magazine. </div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><br />
</div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">This is a new twist on the classic chili - Thai Chili. Don't be alarmed by the use of bulgur - tell your husband it's ground turkey and he'll never know the difference! Of course, if you just can't handle a meat free dish, it does taste great with ground turkey too. Try it out and let me know what you think! </div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><br />
</div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">Thai Chili </div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">Source: Clean Eating Magazine - January 2011</div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><br />
</div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">At The Grocery Store:</div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">1 1/2 tsp red curry paste</div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">1 tsp ground cumin</div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">4 C low sodium vegetable (or chicken - I've used both!) broth, divided</div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">1/2 C uncooked bulgur</div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">1/2 medium sweet potato, peeled and cubed (2 C)</div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">1 large green bell pepper, chopped (2C)</div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">3 C cooked kidney beans, drained and rinsed</div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">1/2 C light coconut milk</div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">2 C jarred tomato puree/paste (I used 1 can of paste and 1 can of chopped tomatoes whizzed in the blender)</div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">2 scallions, chopped</div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">Fresh ground pepper to taste </div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><br />
</div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">Get It Done in Less Than 30:</div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">In a 4 qt pot, add curry paste, cumin and a bit of broth. Mash mixture and stir until paste is no longer in lumps. Add remaining broth, bulgur, potato and bell pepper. Set over high heat and bring the mixture to a boil. Cover tightly, reduce heat to medium-low and cook for 10 minutes. </div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">Add beans, coconut milk and tomato paste to pot and stir. Cook, uncovered, for 7 minutes, until the bulgur is tender and chili is thick. Stir in scallions and black pepper and serve. </div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><br />
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</div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">Serving Size: 2 1/2 C</div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">Calories: 341</div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">Total Fat: 5 g</div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">Sat. Fat: 6 g</div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">Carbs: 68 g</div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">Fiber: 17 g</div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">Sugars: 13 g</div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">Protein: 17 g</div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">Sodium: 412 mg</div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><br />
</div>FitGirlNWhttp://www.blogger.com/profile/16292177695664480259noreply@blogger.com0tag:blogger.com,1999:blog-8637026877180754169.post-77895652455074895752011-02-21T13:26:00.000-08:002011-02-21T13:26:41.952-08:0020 Minute No Excuses Workout!Hey all! <br />
We are starting out this blog with a workout you can do anywhere - no excuses! This workout is great if you are short on time or just not "feeling" like working out. It will get your heart pumping and your muscles pumped. All you need is a timer and your tennis.<br />
<br />
20 Minute Do Anywhere Workout<br />
<br />
Warm up with some running in place, jumping jacks or stairs. Then perform each of the following exercises for 1 minute each. (See below for a description of a couple exercise if you might be unfamiliar with).<br />
<br />
Burpees<br />
Body Weight Squat<br />
Forearm Plank<br />
Reverse Lunges - alternating legs<br />
Pushups - knees or toes<br />
Tricep Dips<br />
Jumping Jacks<br />
Mountain Climbers<br />
<br />
Keep a running rep count (all exercises combined) throughout the<br />
8 minute workout. Rest 2-3 minutes and repeat, trying to beat your<br />
rep count "score" the second time. You will be amazed at how just<br />
that little extra challenge (to beat your score) increases your effort in<br />
the second round.<br />
<br />
Exercise Descriptions:<br />
Burpee - Begin by standing. Drop into a squat position with your hands on the ground. Jump your feet back while lowering yourself into a pushup position (without the pushup). Return your feet to the squat position and leap up high from the squat position with your arms overhead.<br />
Mountain Climbers - Begin in a pushup position on your hands and toes. Bring the right knee towards the chest, then quickly switch legs and bring the left knee to the chest, much like you were running. Keep your back and butt down. <br />
<br />
<div><br />
</div><div>Let me know what you think! </div>FitGirlNWhttp://www.blogger.com/profile/16292177695664480259noreply@blogger.com0tag:blogger.com,1999:blog-8637026877180754169.post-33850085214434551362011-02-10T21:11:00.000-08:002011-02-10T21:30:42.181-08:00And the winner is...<div class="separator" style="clear: both; text-align: center;"><a href="http://4.bp.blogspot.com/-ZeqXF0AqA1I/TVTJbt6UFcI/AAAAAAAAAC8/cHT6f93CqJk/s1600/winner.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="http://4.bp.blogspot.com/-ZeqXF0AqA1I/TVTJbt6UFcI/AAAAAAAAAC8/cHT6f93CqJk/s320/winner.jpg" width="234" /></a></div><h3 class="UIIntentionalStory_Message" data-ft="{"type":"msg"}" style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; font-weight: normal; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><span class="UIStory_Message">I think we have a winner... Announcement will be in the next couple of days, just running the new name through legal! Thank you for all the wonderful entries!</span></h3>FitGirlNWhttp://www.blogger.com/profile/16292177695664480259noreply@blogger.com0