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

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

“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

You’ve got a friend in me.

Hello Healthy People,

Have you ever used any of these?

EXCUSES.

excuses12

I don’t feel so well today.

My ankle hurts.

I worked out so much yesterday.

I need a break.

I look pretty good, I guess.

No time today.

I just ate and don’t want to get sick.

I will go tomorrow.

I start on Mondays only.

I’ll workout tonight. (And then it turns into tomorrow and the next day…)

Today is my cheat day.

If I am craving ice cream…it means my body needs it right?

No-More-Excuses-Poster

WELL HERE IS THE CURE.

A workout buddy.

workout_buddies_large

My mom is probably the best workout buddy there is…her friends will text her and be like “i didn’t fall asleep until 3am last night and only slept for 3 hours…” and her response “wow, guess our morning walk will be a great energizer for you” and nevertheless they end up doing their daily 4-5 mile walk/run–AND they are happy they did it.

 

It’s good to have a partner in crime to work out with because they hold you accountable.

Maybe a little friendly competition to push yourself. Or just someone that will show up to the Zumba class with you and equally make fun of your talented dance moves or lack thereof. Sometimes it’s just helpful to have someone to share in the soreness.

This is why group fitness classes are one of my favorite ways to work out–they push you and everyone is equally working hard.

My best friend Keala and I instructing a class together at JMU. One of my favorite workout buddies!

My best friend Keala and I instructing a class together at JMU. One of my favorite workout buddies!

So grab a workout buddy and plan 2-3 times a week you guys get together to take a hot yoga class, run around the neighborhood, or venture into the weight room together.

 

You will have fun, love the endorphins, and become more fit!!

 

Happy eating and exercising,

XOXO

Jess

 

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*

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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

When someone feels lightheaded in class…

They are like this:

I ask them if they ate food today and they say:

My Response:

So healthy people make sure you’re eating healthy foods especially with this whole “swimsuit season” crazy phase happening right now. Be aware of your friends too! Act as support, because we all need it! Not eating won’t make you super skinny. Super skinny is not a good look anyways. Haven’t you heard fit is the new sexy? To be fit you need to fuel your muscles. Otherwise your metabolism will get all f*ed up. So take care of yourself. Don’t reward yourself with food because you are not a dog. But do think of your body as a machine. Power it with the healthy foods we are designed to consume…all the fruits, veggies and whole grains you can imagine. And of course plenty of aguaaa baby!

Make sure you’re keeping up with this week’s health challenge too by taking photos with your camera phone of your food or write down what you eat! Bring awareness!

What are you having for lunch today? Yesterday I had a yummy falafel salad! So goooooood

 

 

Plus healthy foods taste better anyways and make your body feel AMAZING. Trust me 🙂

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

Whatcha think about CrossFit?

Hey Healthy People!!!

Crossfit is gaining popularity! I made a video with a few thoughts about what it is and if it’s worth it. Maybe try it out someday!! The website is….http://www.crossfit.com/

Please enjoy my no makeup, post workout hotnesss wooot (sarcasssssm):

Soo…the point is…Crossfit is a challenging workout, but it is also a fun and new exercise trend that’s going on. Will you see results? of course. This is a great way to change up your daily routine AND for the most part it’s cheap!

If you give it a try a couple times (I always say 3 is the magic number) and hate it still, it’s not for you! And that’s perfectly alright 🙂 I hope I was able to answer some questions! Good luck.

BUT SOMETHING VERY IMPORTANT: Crossfit is also known for causing a LOT of injuries. I want to make sure you are doing every exercise safe and effectively which is why a trainer at a gym would be the first step in starting a plan like this. Be careful and listen to your body, because this could quite easily be a recipe for disaster.

Happy eating and exercising,

xoxo,

J

P.S…I just found out the other day that there’s a crossfit for kids as well!!! Get your children moving either way so they have a health mindset their entire lives!!!

(Somewhat) Healthy Organic Coconut Champagne Cupcakes

Cupcakes.

A cup filled with cake. Someone brilliant once decided everyone should get their own personal sized cake. Alas, I give you healthy coconut filled cupcakes with champagne frosting.

YUM. It’s like biting into a tasty bit of classiness.

What you will need:

For da’ icing

1.) Shredded Coconut

2.) Champagne (cheap enough to cook with, expensive enough to not spit out…) 1/4 cup

3.) 1/2 cup butter

4.) Organic Brown sugar 1 cup

5.) 1 tsp vanilla extract

6.) 1 spoonful of light cream cheese

For da’ filling

1.) Shredded coconut (1 cup)

2.) 2 tbsp organic brown sugar

3.) 1 cup organic milk (cows, soy, almond)–all kinds have a different effect so try experimenting each time!

4.) 2 tbsp corn starch

For da’ cupcake

1.) 2ish with a little extra cups of self rising organic flour

2.) 1 cup granulated organic sugar

3.) 1 cup stevia granulated sugar

4.) 2/3 cup unsweetned cocoa powder

5.) 2 tsp baking soda

6.) Sea Salt 1/2 tsp

7.) 6 tbsp organic apple sauce

8.) 2 cups organic milk (any choice)

9.) 1 tsp pure vanilla extract

How to make a Classy Coconut Champagne Cupcake:

Start with the filling first:

In a saucepan bring the milk, sugar and cornstarch to a boil whisk thoroughly, lower heat to medium and slowly stir in shredded coconut, keep whisking remove from burner and allow to sit for 5 minutes to cool. Cover with plastic wrap and place in fridge to thicken (30 min..ish, the longer the better)

On to the frosting:

In a medium size bowl add all the icing ingredients careful to keep blending them as you go with a blender of medium speed. Blend until smooth and then place in the fridge until after cupcakes have cooled.

Cake time:

Preheat oven to 375 degrees. Spray the muffin tins with pam and then lightly flour the tin so the cupcakes do not stick!!! Combine all the dry ingredients in a mixing bowl. In another bowl mix apple sauce and other wet ingredients. Blend together.

Once you added the dry ingredients to the wet and blended throughly it is time to fill the tins. Take a scoop of batter into the tin then follow with a small scoop of your coconut filling that was in the fridge. Try to create almost a mini ball in the center of the cupcake. Top with a scoop of the cake batter.

Bake in the oven for 25 to 30 minutes. Use your nose! When you smell they are finished they probably are!

—-> allow them to cool for about an hour.

Then put your icing into a plastic ziploc bag, cut a small corner off and drizzle the icing around the top of the cupcake. Top with shredded coconut, and in my case sugar free caramel sauce, cinnamon and chopped up walnuts. It’s an explosion in your mouth! Be creative and switch things up depending on your taste buds.

Enjoy! and stay classy cupcake.