• 1 pkt MuscleMeds Carnivor Chocolate Protein
• 1 c Baby Spinach
• 1 Small Banana
• 2 c Water

What does it taste like you ask? It actually tastes delicious like a chocolate banana milkshake that’s actually good for you

Off to the Farmer’s Market to pick up some more healthy greens. Have a great day everyone!

Who loves peanut butter (me pointing at myself) this girl! The only problem is that I have absolutely no self-control around an open jar of it and can easily mow through half of it in 2 seconds flat. OK, I’m exaggerating but only a little.

So, I cannot tell you how happy I was when I discovered PB2 Powdered Peanut Butter. With only 45 calories, 1.5g of fat and 5g of carbs in 2 Tablespoons, it was as if I’d found the holy grail! Now whenever I need a PB fix I mix together some PB2 powder and water so I can indulge without overindulging.

Anyway, this morning after my workout I realized I had a couple of bananas that were going to spoil if I didn’t use them soon so here’s what I came up with:

PB2 and Banana Power Oats

• 1/2 c Oatmeal (cooked)
• 1 pkt MHP Probolic-SR Vanilla Protein
• 2 T PB2 Powdered Peanut Butter
• 1/4 c Good Karma Flax Milk (unsweetened)
• 1 pkt Stevia (optional)
• 1 Banana (small, sliced)

Since this is generally my post-workout meal, I cook 1/2 c oatmeal in the microwave for about 2 minutes. Next, I add in the protein and peanut butter powder with a splash of flax milk. Continue adding in the flax milk until it’s the consistency you like and mix in a packet of stevia (optional). Top off with a sliced banana and you’re ready to start the day.

Wasabi Tuna Salad

• 1 can Albacore Tuna (rinsed and drained)
• 1 T Reduced Fat Vegenaise®
• 1/2 T Trader Joe’s Wasabi Mayonnaise
• 1-2 c Baby Spinach
• 1/2 c Edamame (shelled, cooked)
• 1/4 Avocado (chopped)

Combine the tuna and mayos in a small bowl. Next, fold in the edamame and serve over a plate of baby spinach. Top off with the avocado and it’s ready to eat.

1-2 T Tofutti Better Than Cream Cheese
1 pkt MHP Probolic SR Protein
2 T pumpkin
1/4 c Good Karma Flax Milk (Unsweetened)
1 pkt stevia
dash of each: cinnamon, pumpkin pie spice and cloves

To make it a little easier to mix together I put the Tofutti in the microwave for about 8 seconds. Next, I mixed the packet of MHP’s Probolic SR protein, pumpkin, stevia and added in the flax milk to a pudding like thickness. I added in the spices and mixed it all together for a bowl of yummy goodness!

I should probably mention that I love spicy food so this spicy mustard is a perfect lo-cal sauce for me. I use it a lot!

1 c spaghetti squash (cooked)
4-6 oz lean pork strips (cooked)
2 T pomegranate seeds
Kroger sweet hot mustard

I tend to cook everything the day before then throw stuff together and heat it up in the microwave.

1 can Albacore Tuna
1 T Trader Joe’s Wasabi Mayo
1 T Reduced Fat Vegenaise®
1/2 C Edamame (cooked and shelled)
1-2 C ZEN Blend Greens

I like to start by filling a bowl with 1 can of albacore tuna (drained) then mix in the wasabi mayo and Vegenaise®.

Next, I mix in my greens (I love new deep green blends by Earthbound Farm Organic) and top off with edamame.

1/2 c oatmeal
1 pk MuscleMeds Carnivore Vanilla Caramel
2 T pumpkin
1 pkt stevia
1/4 c Good Karma Flax Milk (add in to the consistency you desire, I get it at Sprouts)
Dash of cinnamon

I like to cook the oats in the microwave for about 2 minutes. Next, I mix in a packet of protein powder then add the pumpkin with a little flax milk. I add in the stevia and sprinkle with cinnamon. This is a nutritious post-workout breakfast for the fall!

PINA COLADA Post-Workout Shake
8 oz coconut water
1 serving of vanilla protein powder
1 T crushed pineapple
½ banana
½ cup blueberries

Blend all ingredients with ½ c of ice and enjoy!

Health benefits of Coconut Water:
• Low in Carbs
• 99% Fat Free
• Low in sugars
• More nutritious than whole milk with less fat and no cholesterol.
• Better for you than orange juice as it is much lower calories.
• Contains more potassium (about 294 mg) than most sports & energy drinks (117 mg).

ZICO Coconut Water comes in a variety of flavors including Pineapple, Mango, Pomberry and their newest flavor Chocolate!  ZICO Chocolate contains 110 calories per 14 oz serving but that’s way less than a chocolate shake so, it’s a great healthy alternative! I made another great post-workout shake using new ZICO Chocolate that tastes like an Almond Joy candy bar…YUMMY!

ALMOND JOY Post-Workout Shake
7 oz ZICO Chocolate Coconut Water
7 oz water
1 serving vanilla protein powder
1 T almond butter
1 tsp dark cocoa powder
½ tsp Stevia

Blend all ingredients with ½ c of ice and enjoy!

Run, don’t walk to your nearest Sprouts or Trader Joe’s for a case of ZICO and try one of the recipes above today!

xoxo Fit Chica

When you get ready to head out to the gym do you know what you’re going to do when you get there? Do you have a plan or do you just get there, hop on a piece of cardio equipment and go through the same routine you’ve been doing for years? I can tell you that I have seen the same people year after year at the gym that look exactly the same as when they first joined and here’s why…

1. You do the same routine or go to the same class every day.

You need to add variety to get results. The body will adapt quickly to the same 30 minutes on the StairMaster every day. Do a combination of strength training and cardio, check out a different class, or get on a different piece of cardio equipment. I personally love kickboxing, there’s nothing like punching and kicking a heavy bag to release stress! If you really want to torch some calories I suggest adding in a kickboxing class.

2. You have no idea what you’re doing or how to use the equipment at they gym so you only go to the machines you know how to use.

My suggestion is to find a trainer that can help you learn how to use the equipment and create a plan for you to meet your fitness/weight loss goals. When working with a trainer start from day one writing down your workouts so you can use them on the days you are not with your trainer. For most people having a trainer is not a luxury, it’s a NECESSITY! Having a standing appointment with a trainer will help keep you motivated, safe, and most importantly ACCOUNTABLE.

3. You multi-task while working out. What I like to call “Cell phone cardio”.

I cannot begin to tell you the number of times each day I see women sitting on a recumbent bike, walking the treadmill, or some other piece of cardio equipment while texting away on their cell phones. If you can text while you’re working out, you’re not working out hard enough. I put one of my clients on an elliptical machine and she flipped out because her heart rate went up to 12o BPM’s she told me that “someone” told her that for her age/size she shouldn’t go above 120 BPM’s. I gently explained that you need to go by how you feel, NOT the number on the screen. Can you carry on a conversation? If the answer is yes, you are not working hard enough.

4. You find a routine in your favorite fitness magazine or one that a “celebrity” is doing and expect it to work the same for you.

I applaud you for making the effort to pull out the routine and try it. Unfortunately, more often than not, you’re not putting in the same kind of effort/intensity required. The model or celeb in the photos is working with a trainer and nutritionist on a regular basis. Not to mention, they airbrush these people to make them appear perfect. Find something you like to do, put the effort in, and stick to it!

5. You tell yourself that since you went to the gym today you should reward yourself with a bag of cookies or chips. WRONG ANSWER!

You can spend hours at the gym working out but if you fill your body up with processed junk food, you are wasting your time. You need to feed your body with healthy nutritious food not empty calories. Every Saturday I go to the grocery store and stock up on what I will need for the upcoming week. Fuji apples, spinach, zucchini, eggplant, peppers, mushrooms, chicken, turkey, oatmeal, egg whites (in the carton), almond milk, protein powder, etc. On Sunday, I grill/cook all my chicken and veggies so that it’s all ready to eat. Every night I put together my cooler and fill it with my breakfast and lunch for the following day. I also include a shaker for protein shakes, small Tupperware containers with 1 serving of protein powder, and apples for snacks. A little preparation goes a long way!

These are just some of the mistakes I see at the gym on a regular basis. If you are committed to making a change in your life through exercise and nutrition then find the help you need to get you where you want to be. Go to the front desk at your gym, look around at the people at your gym find the most fit person and ask them what they do. Go online and order books on fitness & nutrition. The book I’m currently reading and one I’d highly recommend is IMPACT by Todd Durkin it’s filled with great information, motivation, and inspiration.

Most of all just get up and MOVE!!!

xoxo Fit Chica

Researchers from the Centers for Disease Control and Prevention (CDC) have dubbed the American Southeast the “diabetes belt” for the region’s high prevalence of the disorder compared to the rest of the nation, Reuters Health reported March 8.

In the diabetes belt – which includes parts of Alabama, Arkansas, Florida, Georgia, Kentucky, Louisiana, North Carolina, Ohio, Pennsylvania, South Carolina, Tennessee, Texas, Virginia, West Virginia, and all of Mississippi – almost 12 percent of residents had the disease, compared to a national average of 8.5 percent, the report found. They were also more likely to physically inactive and obese.

“We have known for a long time that diabetes was more common in the Southeast than it was in the rest of the nation,” said Lawrence Barker, the lead author of the study. Identifying a distinct diabetes belt “allows us to identify areas where the need is greatest and where we can direct our attention and efforts to prevent and control diabetes,” he said.

The report will appear in the April 2011 issue of the American Journal of Preventive Medicine.