Tag Archives: Fitness

Cilantro-Lime Cauliflower Rice

Cauliflower Rice has been a thing for a good minute now, and I have been here for it for all of that minute. To me, plain white and brown rice is really just a vessel to soak up sauce or provide body and bite for another dish it is served alongside. In my opinion, neither colors of rice add anything special to any dish of their own accord, instead, they just add carbs. I have found that cauliflower rice provides that same texturized feel as white or brown rice and acts equally well as a supporting act to other dishes it is served with while also keeping the amount of carbs you are eating low (Disclaimer: carbs are great! You need carbs! They are essential to healthy functioning! But I prefer to get my carbs from other, more exciting sources than plain rice).

Furthermore, in my experiences working with cauliflower-rice, I have found that it has the potential to contribute its own something special to a meal or even stand alone. By its very nature, it seems to soak up flavors more readily, allowing it to act as a real stand-out side or even starring base.

This Cilantro-Lime Cauliflower Rice is one of my favorite ways to turn to this crucirferous vegetable into a gourmet tasting dish. The texture is just that of a crunchy yet chewy rice dish, but with a unique zesty and bright flavor profile. This recipe works as a great accompaniment to any sort of Mexican food: tacos, enchiladas, tequila-lime chicken, etc. It also makes a great base for a taco/burrito bowl style meal. It can even be served chilled as an additional base alongside lettuce in a salad.

This dish is incredibly simple to make, only requiring a few in expensive ingredients. By its very nature, it is also an incredibly healthy dish, full of the nutrition and benefits of cauliflower which include providing large amounts of vitamins, minerals, and fiber, cancer fighting properties, immune and digestive system support and much more. This dish is vegan, gluten-free, and paleo-friendly. It has become a staple recipe in my home, and now I am excited to share it with you!

Cilantro-Lime Cauliflower Rice

  • Servings: 4
  • Difficulty: Easy
  • Print

Ingredients:

  • 4 cups cauliflower rice *See Note*
  • 1 tablespoon olive oil
  • ½ medium red onion, diced
  • 2 tablespoons garlic powder
  • Zest and juice of 2 limes
  • ½ cup fresh cilantro, chopped
  • ½ teaspoon salt
  • ½ teaspoon black pepper

Directions:

Heat the olive oil in a large pan over medium heat. Once hot, add the onion, sprinkle with ¼ teaspoon salt and ¼ teaspoon pepper. Sautee until softened, about 4 minutes. Add the cauliflower rice, sprinkle with garlic powder, remaining salt, and pepper. Mix together and continue cooking, stirring occasionally for another 5 minutes, until the cauliflower goes from bright white to slightly golden. Turn off the heat, add the lime juice, zest, and cilantro. Mix well and serve.

*Note* You can make your own cauliflower rice by taking cauliflower florets from a large head of cauliflower, cutting away as much stem as possible and in 3 batches, break up the florets into a food processor and pulse until the mixture resembles couscous. OR you can just buy premade Cauliflower Rice; Trader Joe’s has the best.

 

 

 

Slow Cooker Chicken Adobo

My Slow Cooker, Carlotta, is the best. She makes me all sorts of delicious foods from soups and stews to braises and poaches, she can do it all! One of my favorite dishes that I like to have Carlotta the Slow Cooker whip up is this Chicken Adobo. It is an incredibly simple dish, requiring few ingredients and only minutes of minimal effort to prepare.

It is rich with a flavor profile that is at once lightly spicy and subtly smokey. Additionally, the small shopping list for this recipe makes it quite cost effective.  It is also fit-fam friendly; it is completely gluten and dairy free and low in both fat and sugar. Combine all this with the fact that it is such an absurdly simple recipe to prepare and you will soon find this dish in your regular rotation.

I like to serve my chicken adobo with some zesty Cilantro-Lime Cauliflower Rice and seasonal vegetables or zoodles. You can also shred the slow cooker level tender chicken to incorporate into tacos, enchiladas, or on top of a salad. Once the slow cooker has produced this great main dish for you, the world is yours to do with it as you please!

So whip out your Slow Cooker, name it like me, and get cooking!

Slow Cooker Chicken Adobo

  • Servings: 4-6
  • Difficulty: Easy
  • Print

Ingredients:

  • 4-6 boneless, skinless chicken breasts or thighs
  • 1 15 oz can tomato sauce
  • 3-4 chipotle peppers in adobo sauce *see note*
  • 1 tablespoon apple cider vinegar
  • 1 tablespoon honey
  • 2 teaspoons cumin
  • 2 teaspoons garlic powder
  • 2 pinches salt
  • 1 pinch pepper
  • Cilantro for garnish

Directions:

Lay the chicken pieces at the bottom of the slow cooker. Pour over the tomato sauce. Add in the remaining ingredients. Cook on low for 4 hours or high for 2 hours. Option to shred chicken with forks or serve in whole pieces.

*Chipotle Peppers in Adobo Sauce Note 1* You can find these peppers in small cans in the ethnic foods isle of your local grocery store. See picture below.

*Chipotle Peppers in Adobo Sauce Note 2* The more peppers, the spicier the recipe. The use of 2 is quite mild, the use of 4 is decently spicy but nothing crazy. You pick your level of spice!

 

 

Warrior Yoga Class

Whilst traveling around majestic Scotland this past October and learning more about the country’s rich history, I was once again inspired by the idea of “warrior”. The ancient peoples of Scotland were fearsome warriors who were nearly unbeatable when they united behind a cause and when they felt earnest conviction for a mission. Many other cultures have given history strong warriors as well that have carved pieces of history. The mental image of a powerful warrior, working to defend, to make change, and stopping at nothing to see justice done is riveting, but also thought-provoking. What if we harnessed some of that warrior determination, stamina, energy, and dedicated it towards the causes and missions that are important to us in our lives?

Now, before I go further, let me disclaim that I am not by any means suggesting we should all become traditional warriors like the ones mentioned above; we should practice ahimsa (non-violence) as much as we can –always if we can. What I mean to say, however, is that we could take that same ferocity of a warrior and apply to our individual and group missions in life. We could use that warrior fire to fuel and to manifest change and positivity in our world. Truth be told, we may need to be our most “warrior” selves now more than ever.

Continue reading

Healthy Food Swaps

Another year, another bunch of resolutions to be healthier! At this time of year, I know that many of you are researching ways in which you can make more healthful, fitness forward decisions. I’ve published several posts to help you with this: “Moderation – Balance – Lifestyle”, “Quick Health Tips”, and “8 Things Fit People Do”. Today, I publish another! This post is all about healthy food swaps; foods you can substitute in for other foods that are on the leaner side. So here we go!

Continue reading

How to Not Lose It This Thanksgiving

It’s that time of year again, Thanksgiving is upon us and ready to kick off the holiday season! I love Thanksgiving for all that it is: a time to gather with friends and family, practice gratitude for the big and the small, and of course, a time to feast! Thanksgiving is the tastiest of holidays, and I embrace every part of a traditional Thanksgiving meal; and I am definitely not the only one who loves this feast so much.

24304 Betty Crocker's Guide to Your First Thanksgiving

Unfortunately, I have found that many people harbor a great deal of anxiety around this meal because of its nature of being much heavier than we are used to eating on a normal basis. A lot of people feel that the indulgences of a traditional Thanksgiving meal are detrimental to their weight and shape. Furthermore, many people see Thanksgiving as the start of a generally feast and treat heavy season, and that it might be easier to simply give up on trying to maintain healthy weight, shape, and eating practices by indulging from Thanksgiving on through New Year’s, all the while beating up on themselves mentally and emotionally the entire time about any bodily changes that may occur.

I have been someone who has over indulged on Thanksgiving, hated myself for it, then threw in the towel for the rest of the holiday season, continued to over indulge, and treated myself poorly in my mind the entire way. This is not healthy and it truly does not serve anyone. People, we celebrate with food. We should be able to enjoy that food. And there are ways to enjoy that food without undoing our “gains”. I’ve said it before and I’ll say it again, it’s all about moderation. If you can practice moderation in the treats and feasts that arrive with and after Thanksgiving, you can feel fulfilled in partaking in the tasty joys of the season without undoing your shape and treating yourself unkindly for it.

So, I wanted to give you a few tips for “How to Not Lose It This Thanksgiving”; how to not undo your healthy eating completely, how to not undo your shape, and how to not undo your mind by being mean to yourself for enjoying your life!

Give yourself permission to eat and enjoy –

cheers

It’s Thanksgiving. This is a time to indulge a bit, eat more carbs, eat more butter, and the like. Premise yourself to eat these foods and allow yourself to savor and enjoy them. Give yourself permission to be present when eating the meal without worrying about the consequences, because really there are none.

Exercise –

JohnnyNewnes-12.jpg

Try and get some type of movement and sweat in. This will allow your body to use some of the food that you do eat to replenish excess spent calories and to restore your muscles. Plan on the exercising the following day as well to give yourself a burn after you’ve indulged.

Eat Breakfast and Snacks –

frittata

A lot of people make the mistake of starving themselves before Thanksgiving dinner. This is wrong for a couple of reasons: 1. You are going to feel even hungrier when you sit down to eat the feast, so you are probably going to eat even more and 2. Your body goes into starvation mode after not eating for more than 4 hours, so when you do eat at Thanksgiving dinner, it is going to store the excess calories as fat because it is concerned it isn’t going to be fed again for a long time. It is better to have a healthy breakfast and some snacks leading up to the feast so that your metabolism stays active and working. Try my Frittata for a protein and vegetable packed breakfast and snack on vegetables and hummus leading up to dinner.

Have a bit of everything –

Homemade Turkey Thanksgiving Dinner

Make a plate with all the Thanksgiving foods. Don’t avoid anything, don’t overload on anything. Simply serve yourself a few bites worth of each Thanksgiving dish. Then eat slowly and savor each bite for the different flavors that they offer.

Allow yourself some seconds –

seonds

It’s common place to have seconds at Thanksgiving, right? Of course, this can quickly turn into a whole second heavy meal. Rather than filling up your plate again, simply allow yourself 2-3 more bites of 2-3 of your favorites rather than each dish. For example, my favorites are stuffing, yams, and green bean casserole, so I will allow myself 2-3 more bites worth of each of those dishes, but pass on additional turkey, cranberry sauce, potatoes, etc.

Small Slices of Pie –

pie

It isn’t Thanksgiving without pie; you just can’t skip it. And typically, there are 3-4 pies at a Thanksgiving feast. Rather than having a slice of each, have small slices of each so that when you put them all together, it really is just like 1 normal serving slice of pie. This way, you get all the flavors of the different pies, but just the calories of a normal slice.

Hydrate –

Hydrate.gif

Staying hydrated before and after the meal really helps. If you are hydrated before the meal, you are likely to be less hungry and therefore desire to eat less. If you hydrate after the meal, you are helping to combat your body’s reaction to the higher amount of sodium you’ve just in took which will help to minimize bloating.

Give Thanks –

heers.jpg

This is the point of Thanksgiving; we feast and we give thanks. Instead of focusing on the indulgence of the food, focus on why you are sitting down to eat that food and how that food is part of a celebration of recognizing our many blessings. As long as this is the main focus behind your meal, it makes it that much easier to enjoy it and then move on from it peacefully.

So those are my tips for how to not lose it this Thanksgiving! Remember to sip, savor, and enjoy! Happy Thanksgiving my friends!

Friend-time Activities That Aren’t Just Drinks and Dinner

I love getting together to catch up with my friends over drinks and/or dinner, it’s one of my favorite ways to see my friends and spend my free time. At the same time, however, there are only so many dinner slots in our schedules to dedicate to friend meetups. Also, drinks and dinners add up fast from a cost perspective (amiright or what?) So in an effort to inspire more friend get-togethers because it is a part of a healthy and happy lifestyle, here are some other friend-time activities that aren’t just drinks and dinner that you can enjoy with those special humans you decided you liked enough to keep around for a while!

Continue reading

8 Things Fit People Do

Being the yoga instructor, #healthyfoodporn hashtag using Instagram cook, and lifestyle blogger that I am, I often receive a lot of questions about how to get fit and stay fit. Friends, acquaintances, and strangers come to me for my advice on how they can achieve greater health. I offer my tips and tricks like in the blog post here, and I always always always stand firm with my belief that being fit is about creating a healthy lifestyle for yourself that you can sustain over a long period of time rather than a quick fix diet or work out program. Also important, I always remind that a pant/dress size or scale number does not equivocate good health, but rather an overall feeling of wellness and ability.

All that being said, people still want to know how us-in-shape-people do it. I know lots of in shape people, and most of us have several things in common with the way we live our lives. So, I will share those with you now so that maybe you can see what we do and if those things appear to be ones you can do in your own life.

1. We prepare much of our own food

food prep

Fit people still go out, fit people still get take out; but fit people also buy whole food ingredients and cook/prep many to the majority of our own meals. By purchasing quality ingredients and handling the preparation of them, we are able to control the amounts of fat, sodium, sugar, etc. in our food as well as manage our portions. It’s just an integral part of the lifestyle. It means carving out time to shop for the groceries, cook, and pack the food; it means hella Tupperware and a messy kitchen, but you feel great, often saves money, and it can be more flavorful too!

I have looked into the flames….

i have looked into the flames.gif

…And I see Rubbermaid in your future!

tupperware

2. We make exercise a priority –

work.gif

It’s true; fit people make getting in movement an absolute priority in our day. I hear a lot of excuses along the lines of “I just don’t have time,” and that very well may be if you are just hoping for a random hour to open up in your day so you can fit a sweat in. The fact is, no matter how busy fit people are, they schedule the time for exercise in and rarely negotiate about it. It sometimes means getting up an hour earlier to make it to a before sunrise yoga or aerobics class or having lunch at your desk so you can squeeze in a gym sesh or spin class over your lunch break, but fit people will make it happen no matter what. Why? Because it makes us feel strong, it makes us feel good, and it makes us healthier and happier the rest of the time! The sacrifice of an hour is well worth it.

3. We drink tons of water –

sprinkler 2.gif

We are very blessed in the Western world to have access to clean running water. As much fun as water slides are, a much better use for all that water is using it for hydration! Hydration comes with many various health benefits including aiding digestion, purifying internally, releasing water retention and bloating, and even revving up metabolism. Fit people end up sweating a lot, and so we need a lot of water to replenish, and when we get it, our bodies are the happiest!

4. We sleep –

sleep

Fit people make sure to get ample rest and sleep; when you’re active, it is important to allow your body to recuperate on the daily. A lot of us might be considered grandmas in that we choose to turn in early so that we can catch a full 7-8 hours, but here again, we make it a priority and it feels so good!

5. We are active in our free time –

hikin.gif

A lot of fit people choose hobbies and activities in their free time that involve getting outdoors and moving, and they genuinely enjoy it. Here again, it is all part of the lifestyle! For me, I enjoy taking my dog to the park after work or going on a Saturday hike, some people enjoy surfing in the mornings or playing football in the park on a weekend afternoon. These are all activities enjoyed in addition to normal exercise and movement that we simply find fun and fulfillment in while also being active and getting fresh air.

6. We eat, a lot –

food

Yes, we prepare much of our own food, yes we control our portion sizes, but that doesn’t mean we are eating just kale and orange segments. Healthy people eat every few hours and make sure to get plenty of good foods with lots of nutrition. Starving yourself for 10 hours straight does not equal health, feeding yourself nutritionally rich foods every 2-4 hours usually does. Which would you choose?

7. We say no –

no

Sad Panda, but sometimes we have to say no. Sometimes we turn down the slice of cake if we’ve been having too much sugar or we opt for the chicken and vegetables rather than the burger if we’ve been going to town on the carbs and salt. This is NOT to say you can never have the cake or the burger, but you have to check in with yourself and see what is going to make you FEEL the best, and sometimes that means saying no.

Here’s a sad Panda for you

sad panda.gif

8. We say YES!

yes.gif

Living a life of strict eating patterns that never permits a little indulgence is not fun or sustainable. It is important to enjoy what life puts on the plate for you, and sometimes that is a big pizza or brownie Sunday. Don’t be afraid to indulge and enjoy: make sure to treat yourself! Complete deprivation is not the goal here, its balance. Your dessert Monday through Thursday might’ve been a small piece of dark chocolate, but on Friday go ahead and have the Pizookie! You are golden! I live by an 80%/20% rule: 80% of the time I eat those traditionally healthier choices, 20% of the time I eat whatever the hell I want without apologies! So eat up me hearties yo-ho!

So, those are some of the things us “fit” people do. But remember, even if you are starting a new fitness journey, be kind to yourself and love yourself as you are now and along every step of the way!