Shake Shake Shake, ya smoothie.

Hello Healthy people!!!

 

When the weather gets warmer–you know it is time to break out the blender for Margarit—I mean SMOOTHIES!

I created some tasty recipes that might satisfy that sweet tooth, while getting those nutrients!

smoothie

GREEN BOOST aka the best for you:

1 cup kale

1 cup spinach

½ banana (peel and chop up to put in freezer)-Frozen fruit always works a little better

Protein Powder

Some milk so it blends well.

If you use frozen fruit you probably won’t need ice.

 

Mixed Berry:

Handful Frozen Strawberries

½ cup frozen blackberries

½ cup blueberries

Protein Powder, Milk or juice (juice is very sugary so I would recommend milk)

 

Tropical!

½ cup Pineapple

½ cup frozen mango

Squeeze a little wedge of lime in there

Ice if you want it to be more like a milkshake

Protein!

 

“The Siesta Key”

Half cup peaches

1/4 cup raspberries

¼ cup blackberries

Protein powder

Ice if needed, milk if creamier desired.

*if you are interested in a sweeter flavor invest in some agave nectar! Add a few squirts of that and you should be good.

 

 

 

Great healthy things you can add:

1.)    Any leafy greens, I prefer fresh ones because you are exposed to more nutrients.

2.)    Peanut butter or almond butter (it sweetens it up); I prefer the natural PB that you have to keep in the fridge because it doesn’t have the added sugar.

3.)    Chia seeds or goji (healthy toppings)

4.)    Experiment! You will find what you love the most and can stick with that.

5.)    Invest in straws…if you don’t really like the flavor it makes drinking it go by way faster!

6.)    Coconut oil is soooo good for you and tastes great as well, add it to your favorite smoothie and gain all the benefits of that.

 

 

Happy Eating (sipppin’) and exercising,

xoxo

Jess

(hu)man’s best friend

Good Morning Healthy people!!!

Hopefully today will again be a beautiful day in the DC Metro area. Yesterday was the first day it actually felt like spring–so of course I convinced my boyfriend to go running outside with me (my absolute favorite thing to do when it’s nice out because a) it’s nice out b) we all need some vitamin D and c) The couple that works out together, stays together!)

dog

“Dog: the only creature on Earth who loves you more than himself”

^^ SO TRUE, I love dogs.

Anyways, there’s a trail that runs from Leesburg, VA all the way to DC so we decided to take the pup for a ride and find the trail close to our house.

Finley is just about a year old now (in 2 weeks!) and loves to be active…buuuuut, he has never gone for a 3+ mile run outside. So this was quite the experience.

k with fin 2

Dogs are a great way to stay active or become more active if you are sedentary. Bottom line is they need to go out. That might be the sole reason you get off the couch to walk them around the block and before you know it you’re getting back into shape too! Not only that, dogs are definitely the best companions ever. I wouldn’t trade our dog for the world; he’s the best!

After 2-3 miles in Finley is completely exhausted. I was on such an endorphin rush from the weather and the run that I wanted to push on for another couple of miles or so but we knew he had to go home.

So home we went.

sleepy fin

An exhausted pup…

If you were considering looking for a pet in the future I would recommend adopting an active breed to help you in your pursuit of health and fitness! Here’s a link to find pet shelters in your area, click here.

Get up and get running! Try to enjoy the beautiful spring weather before the heat of summer comes.

Happy eating and exercising,

xoxo

Jess

PS Follow me on twitter @fitfloridian

Monday March 18th…I <3 Food

Hello Healthy People,

jerry

Day #1 Monday’s Food Log:

9:30 am: Egg Whites with Hot Sauce (this is seriously so quick to make and a staple of mine in the morning.

11am: Pineapple 100 cal cottage cheese (IT TOOK ME FOREVER TO LIKE COTTAGE CHEESE…but I do now)

Noon: Salad with lots of veggies, avocado, piece of buckwheat bread and dressing on the side (I always do oil based dressings, nothing creamy)

3pm: Protein Bar (I prefer Vega–the vegan bars)

5:30–I did the Level two version of insanity cardio (yikes…but such a good workout!)

7pm: Morningstar Black Bean Burger and hot tea for dinner. A Sugar Free Jell-0 Pudding cup for dessert 🙂

ALSO REMEMBER TO DRINK at least 0.5 oz of water for each pound you weigh. I.e if you weigh 200lbs you should drink 100 oz of water a day–more if you are physically active…which you should be trying to be 🙂

water

Happy eating and exercising!

Xo,

Jess

 

Follow me on twitter @fitfloridian

“A spoonful of sugar helps the medicine go down” Negative.

Happpppy Tuesday Healthy People!

Did you sing that title in your head of the Mary Poppins Song? I did when I wrote it. Wooops!

I hope you have had a great time celebrating St. Patrick’s day — and have taken the time to plan out your workouts and food for the week.

 

I hope this isn't how you got home on St. Patty's day

I hope this isn’t how you got home on St. Patty’s day

It always helps to plan! Remember to follow me on twitter @fitfloridian for more posts and motivational pictures. I also take pics of what I eat on there so sometimes it acts as a food log (which I will start doing as well thanks to Jay’s recommendation!!!).

 

So my boyfriend and I decided to do a sugar detox before we visit Florida a) because we were drinking a lot of WINE (sugar) and b) it’s a great way to trim up c) it’s healthy!!!

 

coffee

He also opted to give up coffee, unlike myself. Goooooo him!

 

I have posted in the past about the detrimental effects of sugar.  Abnormal cell growth is largely linked to sugar intake–including all diseases, cancers, illnesses, etc. Essentially, sugar is the bane of my existence. Today, it is consumed in more quantities in the U.S. than it has ever been in the past. A scary truth is that it correlates to the widespread increase in our nation’s health problems.

 

Then why does it continue? And why is it escalating to insurmountable highs?

 

IT IS IN EVERYTHING. Obviously companies want to sell their products. They market to a specific demographic and cater it to their needs. Kids, for example, are fed juice boxes, gummies, cookies, ice cream, and candies–all with unbelievable amounts of sugar. In addition things that are deemed “healthy” “all natural” etc etc can at MOST times be completely unhealthy. Look at the ingredients!!!

 

An adapted version from the Dietary Guidelines for Americans outlines the many names for additional sugar added to the product:

  • Agave nectar
  • Brown sugar
  • Cane crystals
  • Cane sugar
  • Corn sweetener
  • Corn syrup
  • Crystalline fructose
  • Dextrose
  • Evaporated cane juice
  • Fructose
  • Fruit juice concentrates
  • Glucose
  • High-fructose corn syrup
  • Honey
  • Invert sugar
  • Lactose
  • Maltose
  • Malt syrup
  • Molasses
  • Raw sugar
  • Sucrose
  • Sugar
  • Syrup

funny-celebrity-pictures-setting-myself-up-for-a-sugar-explosion-why-do-you-ask

My advice is to be aware of what you’re consuming. Always look at ingredients. Try to have as many REAL, NATURAL, WHOLE foods as possible that possess their own sugars (nothing added). Fruits and veggies should be at the CORE of everyone’s diet.

 

Happy Eating and exercising,

Remember to be smart about what you eat!

XOXO,

Jess

I’m an adult. Whoa.

Helllllo Healthy People!!!!

How is the challenge of the week going??? Have you tried to juice yet? My favorite recipe has an organic apple, kale, spinach, piece of ginger root, wedge of lime, and a beet! If you experiment you just might find that you have a favorite too!

So since graduation on May 5th I began my brand new job at Athletic Edge in Lakewood Ranch, FL which I absolutely LOVE. It’s sometimes funny to watch the intensity downstairs in the strengthening and conditioning area. They look like this:

I am upstairs with the yoga and group fitness studio. Along with my own desk to do marketing and administrative work. All in all, I love it and the people I work with are awesome.

But…of course I can’t just have one job. So I applied at a spinning studio called GoLegs and a fitness center called Sarasota Memorial Healthplex.  I got the job at both places!!! So I technically have 3 jobs now woo. Busy bee.

My first big girl purchase now that I am officially in the real world (cue Matchbox Twenty music…) was of course…my slot in the Walt Disney World Marathon!!!! 26.2 Miles babyyy in January.

If you’re interested in signing up too here’s the website: http://espnwwos.disney.go.com/events/rundisney/wdw-marathon/index?page=walt-disney-world-marathon

Walt Disney World® Marathon Weekend presented by Cigna

Walt Disney World® Marathon presented by CIGNA

Sunday, January 13, 2013

Start/Finish: Epcot®

The Walt Disney World® Marathon presented by CIGNA is the final race of the weekend, where you will complete the most magical 26.2 miles on Earth. The course takes you through all four Walt Disney World® Theme Parks, starting at Epcot®, continuing on to the Magic Kingdom® Park, Disney’s Animal Kingdom® Park andDisney’s Hollywood Studios before an exhilarating finish back at Epcot®.

The Walt Disney World® Marathon will feature:

  • 26.2-mile course through all four Walt Disney World® Theme Parks
  • Disney Entertainment on-course
  • Event Weekend Transportation for Walt Disney World® Resort guests
  • Family Reunion Area with live entertainment and characters
  • Indulge and unwind at the Downtown Disney® After Party (Sunday evening)

It’s a fantastic course that takes you through the Disney Parks.  This was where I ran my first half marathon in January 2004 just shy of 14 years old. So my goal for a while has been to run a full marathon at the location of where my racing career began.  When you are a beginner marathoner I have heard the goal is to just FINISH. So technically….that’s my goal. Because if I finish I will seriously be the happiest girl ever.  But my secret (not so secret anymore….) goal is to complete it under 4:30…more so around 4 hours.  I have looked up several training schedules and wanted one that would progress in a long duration so I can add mileage slowly…so my knees wouldn’t get all angry with me.

This guy Jeff Galloway has been running “injury free” for forever and has a plan just for that. So it starts in about two weeks and I can’t wait. Check out his website. This was actually the trainer that Disney Recommends!!!
http://www.jeffgalloway.com/training/marathon.html

 

If you have never raced before or are new to running maybe plan a goal in the next 6 months to find a 5k or 10k in your area, look up a training plan online and get to it! Before you know it you will become addicted to racing!!! It is a wonderful experience and the energy and excitement is contagious!

 

Happy Eating and Exercising,

XOXO

Jess

Garlic White Wine Sauce (Vegan meal and Vegetarian Versions)!

Happpy WINES-day Healthy People!!!

I hope you had a wonderful Hump Day so far…Today inspired me to create a new recipe for both vegans or vegetarians and/or anyone who likes tasty good food!

WINE. Wein. Vino. вино. 酒. نبيذ. vin. wino. vang.

No matter what language you say it in, wine still tastes just as good 🙂

So tonight I decided to make whole wheat pasta with steamed broccoli and a garlic white wine sauce with pine nuts, the vegetarian version adds goat cheese!

Let’s Cook

To begin, set up your pasta and boil it.

Wash and rinse your organic broccoli and put it in a steamer of some sort (you can always microwave if you need to!)

mhmmm Broccoli!!!

Then start to make your sauce by getting a large sauté pan. MOST recipes say put in like a ridiculous amount of butter….

And since I wanted to make a vegan version of this/ I’m not a fan of butter I chose the following ingredients:

1.) Olive Oil

2.) White Wine

3.) Garlic

4.) Pine Nuts

5.) Almond Milk

6.) Basil

7.) Salt and Pepper

8.) Flour

early stages of sauce making...

So here’s the plan. I turned the burner on med high heat to begin drizzled some olive oil into the pan (maybe 1 tsp) and added 1 tbsp Garlic.

Coated the pan with the mixture, swirling it around.

Reduced Heat to Medium

Added 1 Cup of White Wine, I chose Chardonnay because I had it in my fridge…

Using a whisk, whisk it all up together.

Start to add seasonings, I had the salt and pepper grinders and would add as I went so it infused with the flavors.

I added 1/4 cup of pine nuts (this is for protein for all the vegans out there)

As I whisked I added about 1/8 cup more of olive oil, give or take…you don’t want it to be too oily because that’s fats although healthy fats you want to be aware of the amount!

Add more minced fresh garlic! I added a looottt because I love the flavors together. Up to you but I added about a tbsp more.

….might’ve added a little bit more wine…. (shhhh)

Then I reduced the heat to medium low and whisked in about 1/4 cup of unsweetened vanilla almond milk (because that’s what I had, I’m sure the regular one would work just as well)

As I was whisking I sprinkled in about a tsp of flour to thicken it a little bit, but remember this is an oil base dressing like sauce so it’s not going to be thick.

I kept the heat on low and added the broccoli to the mixture soaking up the flavors. Once the pasta was cooked I added that too and swirled around.

Put it on a plate, poured a glass of wine and added a little bit more ground pepper.

Bon Appetit!

….BUT….

I decided since I’ve been craving goat cheese lately (I know weird, esp with this vegan thing…) I would make an exception and add some to this dish. IT was sooo delicious. I planned on adding sundried tomatoes but realized I didn’t have any at home… 😦 but next time I would definitely add them or even roasted red peppers. This dish can be enjoyed hot or cold which is great to make the night before and have for lunch the next day #winning !

So I hope you can enjoy this dish someday, always feel free to make it yours with different ingredients–that’s what I love about cooking: it’s like art and you are the artiiist!

Happy Eating and Exercising,

XOXO

Jess

Remember when we had snack time at school?

Heyyy Healthy People!!!

I hope everyone had an awesome Thursday! I wanted to blog about SNACKS. Remember when it was so much fun to hang out during snack time in our grade school years? Pass the snacks, trade your mom’s cookies for someone’s mom’s other type of cookies. HA.

Well tonight I wanted to blog about VEGAN snacks since that’s what I have been eating and I think it would be great even if you don’t want to become a vegan to eat vegan option from time to time. Or maybe a way to transition into a more vegan focused lifestyle. Have you seen Forks Over Knives? You can rent it on Netflix and it’s a MUST see.

Here’s a few:

ANDDD for all of you non-vegan’s I hope your face isn’t like this:

1.) Veggies and Hummus…mhmm (I like to add fresh chopped up Garlic to my hummus)

2.) SOY Yogurt!!! Check it out: I get the vanilla and love to add frozen raspberries to it, SOOO good!

VEGAN!

3.) Handful of pretzels

4.) OREOS?? WHO knew these were Vegan?? Pretty cool/full of sugar so eat in moderation!

5.) Edamame!

6.) Vegan Trail Mix (Just look at the ingredients or buy at a specified vegan section, a lot have yogurt bits and chocolate etc…)\

7.) Rice Cakes…you can spread Natural PB on them or add garlic powder!

8.) Nuts and Sunflower Seeds

9.) Granola Bars or Protein Bars (just double check the ingredients, no eggs, dairy, butter etc etc etc)

10.) Organic Applesauce

11.) Banana Chips

12.) Any fruit Obviously!

13.) Or veggies mhmmm

14.) Smoothie!

15.) Veggies with  goddess dressing

16.) Dried fruit such as dates, mangos, raisins (beware a lot of these have added sugars)

17.) Popcorn! You can top it with nutritional yeast! (make sure it’s air popped, everything else has butter on it!)

18.) Banana or organic apple with Peanut Butter

So these are just a few options but you can get fun and creative with vegan cheeses and dressings and stuff! The whole idea is to not go hungry and have everything be tasty and satisfying!

As this week finishes I have exactly one more week of classes in my undergraduate career. Seems crazy to me how fast time has flown by! I look forward to moving back down to Florida and Working at my new job at Athletic Edge in Bradenton, FL. But I will miss JMU more than I can probably even imagine at this point. So blessed and thankful for all of these experiences and opportunities.

Have you been keeping up with this week’s fitness challenge?

Don’t forget to head over to my FITfloridian Facebook page and like it!!!

Enjoy your day tomorrow.

Happy eating and exercising!!!

XOXO,

Jess

7am Cycle Fitness…Favorite class

GOOOOD Morning Healthy People!!!

When I teach morning spin classes… I have a 5:00 am wake up call… Something I actually volunteer for, call me nuts.

Even though I wanted to lay in bed like this…

I was ready to go and happy to give everyone a great morning workout. Here was the playlist we used:

1.) Boyfriend by Justin Bieber (don’t laugh this song is good lol)

2.) Jet Lag by Simple Plan feat. Natasha Bedingfield

3.) Where Have You Been? by Rihanna

4.) Rain Over Me by Pitbull feat. Marc Anthony

5.) Free by Graffiti6

6.) Lights (Bassnectar Remix) by Ellie Goulding

7.) Enough is Enough by Avicii

8.) Epic by Sandro Silva and Quintino

9.) Glad You Came by The Wanted

10.) Cinema (Skrillex Remix) by Benny Benassi

11.) What is Love? -Reloaded by Haddaway

12.) Show me Love (club mix) by Michael Mind

13.) Waiting for Tonight by Jennifer Lopez

14.) Drunk on You by Luke Bryan (favorite song right now, reminds me of summer)

15.) Come Away to the Water by Maroon 5 (aah the Hunger Games soundtrack….)

This playlist is great for running, cycling or working out in general!!!

Disclaimer: whatever you do please refrain from dancing like this:

It is Hump Day today so get your workout on. Remember to keep up with our no Sugar Challenge of the week and don’t forget to like my facebook page for extra motivators 🙂

Happy eating and exercising!

xoxo,

Jess

Health Challenge of the Week!

Hey Healthy People!!!

I hope you had a restful weekend and Happy Easter.  How many chocolate bunnies did you eat? haha just kidding! So I hope you got your needed sugar fix in this Easter because the fitness challenge of the week is…..

So this will be tough!!! You will have to say no to all desserts (choose fruit!!!). No cookies, sugar in coffee etc… Don’t go all Splenda on me eitherrr friends…that stuff isn’t good for you. Try Stevia!

Also if you haven’t already please go to my facebook page and “like” it/me!!! Wooo http://www.facebook.com/FITfloridian  I will be checking in this week to see how we’re all doing. And if you’re reading this blog now and it’s not Sunday night…No worries. You too can start this whole health nut thing and cleanse your body of sugar starting now. Give it a try for a week.  It will be hard at first but eventually become easier and easier as you gain control over your cravings. Don’t let sugar be the enemy!

What to do? Load up on the fruits and vegetables. Drink tons and tons of water! Remember this is basically a detox so the water will help cleanse your body! Drink herbal tea with stevia or just plain.  Have a cup of unsweetened vanilla almond milk to help satisfy those cravings. Also…check out my sugar free “Earth” cookies, but remember portion sizes (1-2 cookies/serving) YOU CAN DO IT!!!!!!

Happy Eating and Exercising!

Xoxo,

Jess

Let’s Juice it up!

Hey Healthy People!!!

I haven’t blogged the past two days because we had a BLACKOUT! Seriously candles and flashlights for the majority of the night on Wednesday…perfect timing for Wednesday Wine Night of course.  Anyways that killed the Internet until today. Andddd by the way I made a Facebook page, so if you like my blog please like my page!!!

I saw a comment from a reader about juice recipes. Maybe some people don’t even know what “juicing” is…I for sure was confused about it a ways back.  You may even be scared at the thought of it. Like ew…gross..vegetables and fruit in a drink:

BUT!!! Seriously what it gives you is a phenomenal amount of micronutrients…those little bad boys located in healthy fruits and veggies.  It’s basically the best vitamin you can get.  I wrote in a previous post ( click here ) about the documentary Fat, Sick and Nearly Dead that actually convinced we to start juicing.  People do it for all sorts of reasons such as cleanses, addition to their weekly diet, or weight loss.  Today I started to do it for a two day cleanse because I wasn’t feeling so hot these past couple of weeks and could use some nutrients to kick my immune system back into gear!

Here’s my grocery list: (choose Organic!!!)

1.) Kale

2.) Apples

3.) Lemon/Lime

4.) Ginger Root

5.) Carrots

6.) Celery

7.) Cucumbers

8.) Oranges

So on my Juicer there are two speeds, low and high.  Low is for items that are softer such as orange slices and kale. The high speed is for apple slices (with the skins on!), carrots, cucumbers etc…

I always begin with the prep stage of course. Make sure no matter how organic or how much they say they washed the item…WASH IT! My parents even convinced me to invest in a “veggie wash”

Then I chop up or divide my items.  For instance Kale just pulls apart, I use about 1/3 of the bushel.

I cut up one apple into wedges leaving the skin on!

Keep the skin on a lime and cut one wedge off of it. Refrigerate the rest…this is flavorful!

Carrots are good as is (I used 3 large ones).  I slice a cucumber in half perpendicularly to how it is length wise. Skin stay on for that too, the Green skin of a cucumber is a great nutrient source.

I chop a little piece off of the ginger root…it definitely looks weird and adds A LOT of flavor I realized…so be weary if you hate that taste don’t use it!

Ginger Root

Then the fun part starts. Turn on that babyyy and let’s juice! I start slow adding the kale and lime. Then speed it up and add the rest. It doesn’t matter how fast or slow you go. You will notice the skins and other parts are being disposed of in a separate area (compost??).

It might not look the prettiest but I stick a straw in it and slurp it up. The thing with juicing is that the micronutrients once broken down into this form dissolve very quickly so you won’t get the same effect from it if you don’t drink it right away!!!

It’s actually quite filling and surprisingly tasty.  I will be posting other juicing recipes in the future as well! I hope you have kept up with the fitness challenge of the week, night time planks before bed!! And that you have been exercising at least almost every day.  Thanks so much for reading my blog. Don’t forget to like my facebook page!!!

Happy eating and exercising!!

XOXO,

J