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

Tuesday March 19th, Food Log

Good Morning Healthy People!

Here is yesterday’s food log…

mulan

Breakfast= Egg whites plus hot sauce again (I’m so creative) + coffee and SF hazelnut sweetener

Snack: Raspberry Activia Light

Lunch: Black Bean Burger, no bun, cashews + granola bar + fresca

Snack: Cottage Cheese, SF Pudding (I had an oreo w/this –I know it’s sugar but I had such a craving for it so I let myself have a little to fight that craving and fight the urge in the future, baby steps)

Workout: Outside run with the Bf and Pup 🙂

Dinner: Homemade Lettuce Shrimp Wraps (will upload recipe soon)

I think it’s really important to keep a food journal especially when you are trying to lose weight. What’s even more important is that you should write down everything you have including that spoonful of PB, the finger lick of icing…etc, before you know it you will bring awareness to exactly what you are consuming. Knowledge is power people!

Happy Eating and exercising,

xoxo

Jess

 

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

Remember me? and some eggplant.

Hello Healthy People!

It has been an extraordinary amount of time since I have posted –and for that I am sorry! I sort of took a hiatus to focus on life post grad, love, work, etc etc.  *cue corny love song*

tumblr_mgx2rs89ja1rw0h05o1_500

Good news: In August I moved back to Virginia to live in the DC metro area… surprisingly one of the healthiest and most active populations in the country! I work here now and have a very balanced and happy life.

capitol

But I found I really missed writing so here I am once again.

ALSO I MISSED SHARING RECIPES.

Here is my version of healthy baked eggplant parmesan with fresh basil and sun dried tomatoes.

eggplant

Ingredients: (I prefer organic, but it’s up to you!)

(1) Fresh Eggplant

Fresh Mozzarella (whole –usually it soaks in water to stay fresh)

One Jar of tomato sauce

(2) tomatoes

1/2 a bag of smoked julienne cut sun dried tomatoes

shredded mozzarella

italian breadcrumbs (whole wheat, or you can make your own!)

(1) egg

1 tbsp of milk

flour

fresh ground salt and pepper

olive oil

Fresh Garlic Cloves

fresh basil

splash of water

FYI this recipe might seem like a pain in the glutes but it is SOOOO worth it!!!

How to prepare:

1.) I began by slicing up the eggplant…you want to try to get the slices about 1/4 inch thick and all about the same size so they cook at the same rate.

2.) Then I have two bowls– one filled with a cup of flour, the other filled with an egg wash which is the egg, milk, splash of water to thin it out and then whisked to mix it all together.

3.) Beside the bowls I have a large plate with the italian seasoned bread crumbs and the pepper and salt.

4.) Dip the eggplant into the flour to begin, on both sides.

5.) Next both sides get dipped into the eggwash

6.) The slice is then put on the italian breadcrumbs and flipped so both sides are covered. Then the pepper and salt are ground on top of each side.

7.) The slices are put onto a baking pan and drizzled all over with olive oil –and put into a broiler.

8.) The amount of time you broil or bake the eggplant in the initial process is up to you. It took me about 10 min each side before the eggplant was golden enough for me to finish the prepping. Golden on both sides is the goal–I even prefer a little brown.

9.) During the broiling process I minced garlic, sliced the tomatoes and mozz, and rinsed the basil.

10.) In my baking casserole dish I drizzled tomato sauce into the bottom with some minced garlic.

11.) I took slices of eggplant (about 6) and covered the bottom of the dish. It’s ok if there is glass of the dish showing.

12.) I topped the slices with a spoonful of sauce, a slice of tomato, a slice of mozzarella, some garlic, and another slice of eggplant.

13.) On top of the top layer of eggplant I drizzled tomato sauce, sprinkled the sun dried tomatoes, shredded mozzarella, crushed pepper and salt, and a piece of fresh basil.

14.) I put the rest of the sauce in between the eggplant to serve as a sauce on the side of the dish.

14.) Finally I heat the oven the 400 degrees and cooked the eggplant for about 25-30 minutes covered in foil with the shiny side face down.

Then I cleaned up the tremendous amount of flour all over my nike workout shirt and kitchen floor.

 

photo_5

 

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

My future husband.

I hope this is what my future husband is like.

Hope it made you laugh! That is manyyyy many years away though, a girl can dream though lol (Still single and mingling…)

Anyways I just wanted to catch your attention and give you a fitness challenge to add to your usual workout routine:

STEP IT UP A NOTCH! 

Plyometric Fitness Workout:

1.) Begin with a 20 minute run on the treadmill or outside. Then without stopping go right into the set.

2.) Here’s the set you do this for time so as many as you possibly can– we’re gonna do it for 2 minutes each set with 30 sec water break in between.

Set One:

5 Burpees

Plank -> Ski Plank (in plank position send your legs to right side and to left) 8 times

4 Jack Push ups (legs go out as you lower your chest to the ground in a push up)

4 mountain climbers (by 4 I really mean 8 so count your R knee coming up to chest 4 times)

REPEAT AS MANY TIMES AS YOU CAN FOR TWO MINUTES (set a timer, watch the clock, have someone yelling at you with a whistle…etc)

Set Two:

5 Power Squats (Squat, jump in the air)

10 forward jump kicks (switch kicks, kick, jump, switch legs kick)

5 tuck jumps (literally jump as high as you can and tuck your knees into chest)

10 push ups


REPEAT AS MANY TIMES AS YOU CAN FOR TWO MINUTES (like before)… then a 30 second water break.

Go ahead and repeat both sets one and two, 2 more times. Doing as many reps as possible for the allotted two minutes. 

So you should total about 12 minutes of plyometric work.

THEN–> hop back into a 10-15 minute run/jog (SERIOUSLY.) Allow the last 5 minutes to be a cool down, and don’t forget to stretch!

>>>>>>>>>>>WHAT to remember with plyo? 1.) LAND SOFTLY, otherwise your joints will hate you, so bend your knees try to be as quiet as possible. 2.) CORE ENGAGED, tighten those abdominals the entire time. 3.) On planks and push ups keep gaze down. 4.) If you’re feeling way too light headed take a breather BUT never stop moving your feet!!!

CAN YOU HANDLE IT????

YES!!!!

Happy eating and exercising!

XOXO,

J

P.S. Shout out to my friend Clayton who is up in Indiana for his NFL Combine tryout tomorrow. You’re gonna kill the 40 Clay! Props to all the Athletic Edge athletes who have worked so hard and have been killin’ it in the NFL Combine!

Breakfast > All other meals.

Breakfast is my favorite meal of the day and therefore breakfast foods can be consumed at any point throughout the day… Breakfast for dinner anyone?  In the morning however, it is also substantially one of the most important meals because you are essentially breaking the fast. Waking up your metabolism and preparing for the day. If you skip breakfast you are more likely to have cravings and eat unhealthy throughout the day.

So this whole vegan thing is realllllly changing me. I’ve read a few books on it, watched a few documentaries and as my personal experience can confirm it is definitely challenging. But is it worth it? Almost two weeks into the process and I would say…yes.

I know in the beginning of the experiment I was almost pained by the difficulties of becoming a vegan.  I was naive in assuming it wouldn’t be that large of a change between being a vegetarian to a vegan (I mean we already both ate lots of tofu)… I even posted how ridiculous it is to confine yourself to something so restrictive.  But after educating myself on a lot of different issues I find myself leaning towards the vegan lifestyle completely. I mean we as humans are the only species that drinks another animals milk? weird huh.

 

Well anyways here are my top ten VEGAN Breakfast foods:

 

1.) Irish Style Steel Cut Oatmeal topped with berries and agave syrup

2.) Cereal (I prefer Hearty Bran) with Unsweetened Non-Dairy Milk (I love unsweeted vanilla almond milk)

3.) Amy’s Brand Tofu Scramble-doesn’t taste like eggs but it’s good!

4.) Breakfast Burrito sans eggs, WW tortilla with black beans and veggies.

5.) Green Power Smoothie with Soy Protein instead of designer whey

6.) Vegan Pancakes: Apparently (Haven’t tried this yet) You can replace each egg with 1 T ground flaxseeds and 2 T water, and sub soymilk with a little bit of cider vinegar for the buttermilk.  Instead of all white flour I recommend subbing half for whole wheat and always topping with some fruit!

7.) Fruit Salad! All your favorite fruits. Sprinkle some Truvia (stevia naural sweetener) if you need some extra sweetness.

8.) Frozen Vegan Waffles! I like the Van’s Lite or Blueberry Kinds

9.) Soy Yogurt (check the labels, some have milk products, I prefer Silk in Raspberry)

10.) Vegan Breakfast Bar (when you’re on the go!)

 

So now that you have a few breakfast options, maybe think about incorporating more Vegan meals into your everyday routine. You too might find some benefits in veganism, one bite at a time.

 

 

 

Happpy eating!!!

xoxo,

J

P.S. Monday starts a new fitness challenge of the week, make sure you are keeping up with this week’s parking as far away as possible from any place you drive to! (ie grocery store)

Coconut Curry Tofu with Veggies, Vegan!

Aloha world.

Since I imagine you like this pondering over the tofu section at the grocery store, similar to how I was before this guide:

Plato, the great philosopher

I found this guide to tofu if you ever questioned which firmness to buy at the grocery store:

This has been my favorite vegan recipe so far! 

Whatdoyaneed?

1 can of UNSWEETENED light coconut milk

1 package of extra firm tofu, drain and cubed

2 “mississippis” of oil (either peanut, olive, etc) drizzled around the pan

1 small onion, chopped

minced garlic

2 tsps of curry powder aka take the lid off and just eyeball how much you want

chop up cilantro and add one tight fistful

seasonings: garlic, salt, pepper, cayenne, turmeric

Veggies: anything youuuu want! I did 1 yellow bell pepper and brocolli

Howdoyoucookit?

Simmer, mhmm smells so good!

Begin by heating the large sauce pan on medium heat putting the oil, garlic and onion in and allowing it to simmer. Next add the can of coconut milk.  YUM.  Every time I say coconut I think of the song “put the lime in the coconut and drink it all up, she put the lime in the coconut called the doctor woke him up said DOCTOR is there nothing I can take, DOCTOR to relieve my belly ache”…not even sure if those are the right lyrics that’s like a decade old song…and now you all just witness my stream of conciousness.

Just ignore the can of bud light in the corner...not mine lol

ANYWAYS.

Allow for the mixture to bubble. Add as many spices as you want. I added the curry and tumeric, salt and cayenne–I like it spicy so I added some hot pepper sesame oil too!

Spice it up!

Add the veggies and put down to a med-low heat and cover. Stir every couple of minutes or so with a whisk or wooden spoon.

Why is tofu so weird looking?

Steam the veggies by covering with a lid….for about 6-8 minutes

steam it up baby!

Taste to make sure it is done before removing it from the stove! Aka it’s hot enough and tastes so good and doesn’t need additional seasonings.

I served it with organic Quinoa! THIS WAS SO GOOD. Seriously. Like a flavorful travel experience in my mouth.

So here’s to happy and healthy eating! Did you remember the fitness challenge of the week? Always use the stairs! Have you been able to defeat that challenge so far? Keep it up!!!!

xoxo,

J

Healthy Quinoa Salad

For years I’ve been hearing about how healthy this “quinoa” stuff is.  I am a big wild rice fan so it took me a while to experiment with this new foreign grain.  Mini uhh balls is basically how I could explain it. Gluten Free and healthy!  It doesn’t have much of a taste but it is great with this dish! I’m excited for all of the recipes I will make with this in the future. I decided to make a salad dish I could bring with me to Virginia Tech this weekend for the Southeastern 2012 Fitness Expo.  I remember last year we worked out A LOT so I wanted to bring healthy snacks and drinks to keep it allll balanced out =)

VT Fitness Expo, Click to check out Website!

So I couldn’t come up with a name for this salad other than quino-whaaat?

Begin by Gathering all of the ingredients:

1.) Quinoa

2.) Tomatoes

3.) Spinach

4.) Basil

5.) Type of White Bean (I chose canellini)

6.) Smoked Sun Dried Tomatoes of course…

Dressing Ingredients:

1.) Minced Garlic

2.) Olive Oil

3.) Balsamic Vinegar

4.) Salt and Pepper

5.) Zest of a small lemon

Dressing


What
now?

1.) Start with putting 2 cups water into a sauce pan adding one cup of quinoa. Get the water to boil then reduce to a simmer and cover (cook 10-15 min more, until water evaporates)

2.) Cut up tomatoes

3.) Put basil leaves and spinach (2 handfuls) into a food processor or in my poor college student case a blender….

4.) In a bowl add tomatoes, and greens.

5.) Drain beans and add them to bowl.

6.) Start to drizzle olive oil and the vinegar around the dish, along with seasoning (always season as you go!)

7.) Add quinoa once it is finished and mix it all together.

8.) Add minced garlic and lemon zest.

9.) Finish with adding sun dried tomatoes and parmesan cheese if you’d like!

GREAT SNACK/Small meal…it is delicious! I was actually surprised. I think it sitting overnight will be even more flavorful for tomorrow’s full day of working out. Stay tuned in the next couple of days about my experience at the fitness expo!!!  Expo is a great time to learn, workout and critique fitness–so I most definitely intend on sharing my thoughts with you all!

I do think next time I might chop up an onion to create some more flavor and possibly add mini mozzarella balls to accompany the flavors, almost becoming a caprese salad.

HEALTHY AND TASTY!

 

bon appetit!

xoxo

J