Tasty Tuesday Treat #20

Between busy work schedules and the hecticness of the holiday season, visiting with friends can become a difficult task.  Luckily, my best friend and I were able to find time to meet up for coffee yesterday to chat and "belatedly" celebrate her 28th birthday!  

While together we caught up on the happenings of each others lives, laughed about our CrAzy Christmases and sympathized over the fact that despite being on vacation, we were both exhausted!

Knowing that the festivities of New Years would not allow us to get the R&R that we were looking for, I sought out to find us an "energy boosting" recipe.  What I found was a staple for everyone's New Years breakfast and/or brunch menu!

By whipping up and enjoying a batch of these Lemon Chia Seed Muffins, you will reap the benefits of increased fiber, protein, calcium, iron and Omega-3s in your diet, as well as feel incredibly energized for the (2014) year to come!

Mindful Monday Inspiration #20

Spend the next few hours writing the "pre-draft" of your 2014 novel with a powerful closing sentence for your 2103 story!

Fitness Friday Fact #20

Do you think that an intense sweat session warrants an immediate food binge?  

Although it is imperative to refuel, your workout is not a free ticket to scarf down on a BIG MAC or slurp on an XL SOFT DRINK.  This is because the amount of energy expended after aerobic activity tends to be very small and only raises your metabolic baseline slightly above its resting point (for 24 hours post exercise).  

In keeping your pre and post workout calorie intake steady, be mindful of this ratio:  

ONLY 15 extra calories are burned during recovery for every 100 calories that were burned during a workout.

Hint Hint - Even though you kicked butt at the gym, avoid the fast food restaurant on your way home!

Thursday's Trend Alert Dirt Report #19

As 2013 comes to a close, it's not uncommon to look back on the last 365 days and assess the "good", the "bad" and the "ugly"!

Being that I am a fitness freak, I enjoy evaluating the health trends of the year.  I truly believe that understanding these trends, will help "strengthen" the year to come.  

If you are like me, and want to make sure that you are ready for 2014, check out 2013's hits and misses in the world of wellness!

Wednesday What Not #19 (Early Edition)

"The best of all gifts around any Christmas tree:  

the presence of a happy family all wrapped up in each other" 

(Burton Hillis)

Wishing you and your family a 

Very Merry Christmas!

Tasty Tuesday Treat #19

Preparing different treats and dishes is a task that I love taking on, however, when it comes to whipping up Christmas appetizers for my "finicky family," the task quickly turns from delight to dread.

Although incredibly supportive of my love for healthy food, my family would much rather feast on fast food rather than nosh on nutritious meals.  Knowing this about them, I decided to make over 3 of their favorite appetizers for this years' Christmas cocktail table!

The 3 slimmed down, but still satisfying, appetizers are pigs in a blanket, mozzarella sticks and mini pizzas. With the simple swaps listed in the recipes, I'm certain that my family will never detect my efforts to "better their bites."

Mindful Monday Inspiration #19

It has been said that the joy of Christmas is best seen through the eyes of a child.  From their wishful letters to Santa to the gratitude that they express for the treats that they receive, a child's unadulterated perception of the 25th helps to make the season magical!

In an effort to recreate the special-ness of Christmas, why not allow the child in you to come out?  This can easily be done by letting go of the notion that you need to bake the best cookies or that you need to purchase the top rated gifts. Without those unnecessary stresses, a little "nonsense" can make the season more "merry and bright!"  

Fitness Friday Fact #19

With only 5 more "sleeps" until Christmas, the pressure is on to finish your holiday shopping ASAP!

If you are still unsure as to what to get for your Fitness Fanatic Friend, check out these great gift ideas suggested by a blogger for "My Fitness Pal".  The items are broken down into different categories within the wellness world, which makes it incredibly easy to determine just the right treat for your fettle friend!

Happy Shopping!

Thursday's Trend Alert Dirt Report #18

Is it possible that fresh is not best?  

According to a study conducted by Ronald Pegg, an associate professor of Food and Science at the University of Georgia, "some frozen fruits and vegetables (have) higher levels of vitamin A, vitamin C and of folates than fruits and vegetables that (have) been stored for five days."  Pegg concluded that the lower levels of vitamins pertained to the respiring, aging and breaking down of the fresh produce over time.  The stresses that the produce incurred in that time stripped them of their nutrient values.  Frozen produce, on the other hand, is picked at its peak and "chilled" to avoid any additional maturation.

Before you raid the freezer at your local market however, you must know that frozen is not always the 

"ice"-ing on the cake.  

Despite the convenience of frozen produce, Pegg noted that people who ingest fresh produce prior to the conclusion of a 5 day "shelf life", which was honored in his study, reap the nutritional benefits of that particular fruit or vegetable.

As a suggestion to get the most "bang out of your blueberries," be mindful that locally sourced, fresh produce that is sold in season is always the best bet (when eaten timely, of course)!  When that is not a feasible option, definitely go "fro" to meet your daily vitamin needs!

Wednesday What Not #18

One of the traditions that my parents instituted when I was a child was writing New Year's Resolutions.  Each year, on New Year's Day, my mom, dad, brother and I would sit around our kitchen table reflecting on the previous year's goals and establishing new wishes for the year to come.  This January 1st will be no different for my family as we join the "44% of Americans (who) make resolutions" to better themselves for the year to come!

Whether a person is resolving to lose weight, become more organized or improve upon his / her work / life balance, resolutions are terrific ways to jump start better habits!  People can get themselves in trouble, however, when not "resolving well."

In a recent article written by Gretchen Rubin (one of my favorite inspirational authors) the idea of "resolving well" was discussed and steps were outlined to help people transition from '13 to '14 more productively.

The steps, posed as rhetorical questions, included:

1.  "What Makes Me Happier?"

2.  "What Is A Concrete Action That Would Bring About Change?"

3.  "Am I A 'Yes' Resolver or a 'No' Resolver?"

4.  "Am I Starting Small Enough?"

5.  "Am I Starting Big Enough?"

6.  "How Am I Going To Hold Myself Accountable?"

Cheers!

To a 2014 filled with many accomplished resolutions!   

Tasty Tuesday Treat #18

Between the "Happy Hours" and the "Cookie Swaps" that fill the December calendar, it becomes a challenge to maintain a healthy lifestyle.

This season, rather than stirring up high fat dips or baking artificially sweet treats, why not up the nutritional ante with this "good for you" snack!

Not only will your friends and family get a kick out of your creativity, but they will also feel "super charged" by the increase in Vitamin C in their system!

Mindful Monday Inspiration #18

'Tis the season to mix and mingle, but if technology has it's way, social gatherings will stop being traditional and start being techy!

Over the past week, reports have surfaced that indicate personal interacting will be a thing of the past.  The first example pertained to PNC Bank eliminating their tellers in favor of their clients' ATM preference.  The second example focused in on the restaurant chain, Applebee's and their decision to place tablets on tables for entertainment and ease of payment.

Such plans will reduce the amount of time people will need to speak to one another and increase the "evils" that come with being wired all of the time.  These "evils" include, but are not limited to, askewed work / life balances, strained personal and professional relationships and weakened overall health. *

In order to keep up with the trends, but remain in touch with the cherished traditions of personal interacting, make it a point to send written notes and plan special visits this holiday season.  

Texting simply will not send the same cheer!

Fitness Friday Fact #18 (Early Edition)

Deemed one of the best abdominal strengtheners, the plank exercise is also a great way to tone your entire body in a small amount of time.  "By doing multitasking variations of this basic move, you can target your arms, back, core, legs and booty!" Best of all, improving upon your plank performance will ultimately "up" your core strength and overall stability!

Between visits to the mall and holiday parties this weekend, check out these plank variations and set yourself up for a "toned NEW YEAR!"

Thursday's Trend Alert Dirt Report #17

On Monday, a study was released that highlighted the benefits of buying organic milk.  Having written about the benefits of opting for organic in the past, I was not shocked by the study's findings, however,  I was interested to find out exactly why conventional milk was being scrutinized.  

According to an article published by the New York Times, "organic milk is better because it has a more favorable balance of (Omega-3) fatty acids." Conventional milk, on the other hand, is higher in Omega-6 fatty acids.  The fatty acid levels are present because of the different diets imposed upon the organic and non-organic cows.  Organic cows are required to graze in pastures with plants high in Omega-3s, whereas non-organic cows are fed corn, which is high in Omega-6s.  

Omega-3 fatty acids are more beneficial for healthy diets than Omega-6 fatty acids because 3's help to prevent cardiovascular disease, among other things.  Although Omega-6 fatty acids are considered essential, they have been linked to arthritis, inflammation and cancer.

As with all advice, this is merely a suggestion, but when your current jug of milk goes sour, consider replacing it with an organic one!

Wednesday What Not #17

Candy canes are a staple of the holiday season.  From decorations to favors, these striped snacks are everywhere you turn during the month of December!

Although it might seem as though the plethora of peppermint is just another ploy to offset your fitness goals, these treats actually have some terrific health benefits. 

The benefits include:

1.  Taming stomach trouble

2.  Curbing cravings

3.  Easing tension headaches

4.  Boosting concentration

5.  Relieving a stuffy nose

Now that you know the perks of peppermint, feel free to snag another candy cane today!

Tasty Tuesday Treat #17

This past weekend my family and I started a new tradition that enabled us to be able to celebrate the holidays with everyone that we love.  This festive event, deemed Thanks-mas, combined the tastiest bits of Thanksgiving with the joy and cheer of Christmas!  

Because of my love of cooking, I asked my mom if I could prepare the appetizers and veggie portion of the main course.  Happy to lighten her load in the kitchen, she gladly accepted my offer!

In keeping with the blended theme, I put together a healthier version of baked brie (which always reminds me of Thanksgiving) and a crowd pleasing mozzarella roll up with RED tomato dipping sauce and GREEN basil pesto dipping sauce!

As for the veggies, I opted for a salad that would allow me to use fresh farm produce and other nutrient dense ingredients.  The spinach and roasted beet salad was a huge hit at the party!  I have to admit that I appreciated the dish even more so knowing that the addition of blackberries made this salad a nutrient powerhouse!  

Before we all went our separate ways, my brother's girlfriend unveiled the cutest Christmas cupcakes that she baked and decorated for all of us to enjoy.  She had seen the recipe on Pinterest, but the love and care that she put into these treats was the "icing on the Thanks-mas cupcake"!

Mindful Monday Inspiration #17

While watching the news the other morning, I was introduced to a young boy who truly understands the meaning of Christmas.  

Christian Bucks, a Pennsylvania second grader, helped to create a "buddy bench" on the grounds of his elementary school.  A buddy bench is "a designated seating area where students feeling lonely or upset can seek comradery." Christian had learned about this "special seat" from reading a brochure published about a school in Germany who had previously set up a buddy bench on their campus.  

Christian wanted this bench at his school in order to help grow circles of friends.  Administrators have added that relationships are not the only benefit of a buddy bench, citing that peer support is facilitated and bullying is reduced!

Although most of us can no longer enjoy a recess "chit chat," we can keep Christian's goal in mind and seek to befriend someone whose holiday season has ceased to be "merry and bright."

Fitness Friday Fact #17

In his song "Stronger," Kanye West repeats the phrase "do it faster, makes us stronger!" 

Unfortunately Kanye's claim is incorrect as it relates to training.  Doing any type of strength or cardio work too quickly will ultimately result in cumulative microtrauma and eventually overtraining.

Overtraining is an "accumulation of training and/or non training stress resulting in a long term decrement in performance capacity with or without related physiological and psychological signs and symptoms of overtraining in which restoration of performance capacity may take from several weeks to several months." *

Rather than compromising your long term training goals, its best to "do it cyclical to make you stronger."  That can be done by incorporating rest between bouts of training, varying training methods, getting proper rest, eating a sensible (nutritious) diet and incorporating light resistance weight training into a periodized schedule.  

When approached sensibly, as noted above, cellular destruction will not occur, muscle glycogen levels will remain steady, energy levels will not drop and you will be "faster and stronger"!

Thursday's Trend Alert Dirt Report #16

With the weather outside "frightful," the thought of an outdoor sweat session seems less than "delightful." So what is a fitness enthusiast to do when the temperatures begin to drop?!

The answer:  Fitnessblender.com.  This website offers FREE full length excercise videos categorized by training type, body focus, difficulty, minutes and calories burned.

Not only will watching these videos keep you motivated and slim, but they will also have you feeling toasty and warm this winter season!

Wednesday What Not #16

More often than not, having a "work life balance" means separating yourself from your smartphone when the clock strikes 5:00p!  During the holiday season, however, that term takes on a new meaning; one that leaves many people teetering between "professional" and "party animal."

Corporate Holiday Parties are supposed to be events where co-workers can let loose and have fun.  When approached correctly, the event is a great opportunity to celebrate the year and to learn a little more about the people that you spend 40 hours a week with!  On the other hand, an open bar and a relaxed setting can be the reason that co-workers are whispering behind your back on the days following the shindig!

In an effort to avoid being placed on the "naughty" list, keep in mind these tips before walking into your Holiday Party this year:

1.  Dress up.

2.  Avoid arriving to the party on an empty stomach. 

(Eating almonds can help keep you feel full throughout the entire event)

3.  Keep alcohol consumption to a minimum.

4.  Bow out gracefully if things are getting out of hand.

5.  Avoid taking part in an "after party."

6.  Show up the next day to work.

Tasty Tuesday Treat #16

On the verge of "cookie swap" season, but not yet done with fall flavors, I sought out to find a recipe that would suit both times of the year.  This holiday season, however, I wanted to refine my search by only considering recipes that were sugar free and gluten free.  

Surprised by the plethora of choices, I finally landed on a treat that was too good to be true!  Published by Babble.com, this recipe for a gluten free pumpkin chocolate chip cookie is sweetened with honey rather than refined sugar and made with almond flour as opposed to white flour!

With those ingredients, these cookies will be the gift that keeps on giving this year!

Mindful Monday Inspiration #16

According to our ancestors, the fall/winter holiday cycle was meant to increase lightness during the darkest days of the year.  Such a survival tactic required a minimal amount of participation in seasonal traditions and also acted as an inspiration to establish new practices that would allow individuals to connect with their hidden light. * 

Now a days it seems as though the holiday season brings upon a dread rather than a desire to find "light."  In an effort to limit stress and enjoy the festivities, take a moment to refocus your holiday intentions.  These ways to fight holiday stress and these calming craft ideas might be just what you need to celebrate the season the way it was intended!