Wednesday, May 21, 2014

A Morning Cup of Tea

Something that I just can't live without is a morning cup of tea. Whether hot or cold it is one of the best parts of my morning. A great way to start the day off with a great energy, don't get me wrong I love coffee but because of the somewhat not so great things that coffee does to your body. I try to keep it for special treats! I've found that just like coffee is an acquired taste so is tea, learn to enjoy it and you will soon have a much healthier option. That still meets the comfort need that we so often look to coffee for!

 Some of my favorite teas are green, peach, mango & passion fruit, pomegranate, chai and oolong tea. I know we have all heard the great benefits of drinking green tea so I'm not going to tell you that again but I have really notice an improvement in my skin when I drink it on a regular bases. As far as all the fruit teas I love the flavor and its a great way to stay hydrated if you like a little extra health benefit I sometimes add like a teaspoon of apple cider vinegar to it and a little stevia extract. Chai is just amazing, this is probably my favorite tea of the moment. Finally, is oolong which is a tea you may not have heard of, to be honest its like of new to me as well. It is a Chinese tea that has many of the same benefits as green tea, contains about 1/4 of the caffeine as a cup of coffee (natural energy boost) and burns about 67 calories a cup (just an added bonus). So really enjoy your morning cup of tea and let me know what your favorite tea is in the comments. I'm always looking for new teas! 

Have a great day and a cup of tea

Thanks for reading

Monday, May 19, 2014

Morning Run

There is nothing like crawling out of bed at who knows when, get up put your smelly running clothes on, lacing up your shoes and trekking off into the chilly morning air! Sound like fun. Call me crazy but that is what I look forward every Monday morning. Why? Not because it always feels great, a lot of the time it doesn't but because I know that it is good for me! It boost my mood, gives me energy and helps me become the best version of myself!
Running might not be for you, but I do believe that our bodies were design and created for motion, to be in motion and when we just sit around and do nothing we have problems! Your body won't work the way it should if its not treated the way it should! I saw a great quote which really inspired me.
" Be wise how you spend you time because you are paying with a day in your life."  
I think this is really important to remember when you are making excuses like "I'll start tomorrow..." and tomorrow really means next week or next month or never. Now! Live now, in the moment and use the time you have because your never getting it back!
Glowing Skin Green Smoothie #Recipe
Start today to build the future of your dreams, yes it will be hard, your not always going to feel like doing it but it will absolutely be worth it!

Friday, May 16, 2014

It's a Lifestyle

Hello, everyone! Hope you all are doing amazing. Today I wanted to share with you one of the most powerful things I've learned about staying on track with your healthy lifestyle. As well as building the a satiable lifestyle of health and happiness.
 It is so important to look at the big picture and ask whether this is a lifestyle you will keep? enjoy? and want to share with others? I honestly don't believe that there is just one perfect diet for everyone because we are each so different with different bodies, needs and preferences it is so important realize that you are unique and that's a good thing! Don't expect to be just like everyone else, I think the first step to being healthy is accepting yourself for who you are. When you can embrace and enjoy yourself then you will be to work on changing for the good.
  Finding a balance in life is so hard and takes time the same goes for healthy habits. It will take time to find what works for you whether its exercise or eating. I think the best way to find that balance is to know what you putting inside your body and be in tune to the way it responds. After you eating you shouldn't feel bloated, sluggish or tired. Food is energy! Listen to your body and adjust the way you eat to fuel your body and mind! After all that is the purpose of food.
Finally, remember lifestyle changes take time. Take baby step, stay focused and you will get there!
Thanks so much for reading I hope you found this helpful!

Wednesday, May 14, 2014

Copy Cat Recipe: Starbucks Neapolitan Frap

 I was so excited when I saw this drink on the Starbucks secret Menu but not so excited when I saw what they put in it. As with all there amazingly delicious fraps its full of milk, sugar and more sugar which makes it taste really good but not good for you! So I set out to create my own version with healthy, beneficial ingredients that will nourish your body not wreck it! Here my recipe which I must say is addictive so be careful!
Starbucks Secret Menu!!! Crunch Berries & Neopolitan
Neapolitan Frap the Healthy Way
1/2 cup almond milk
1/2 cup water
1T coco power
dash of vanilla and sweetener to taste
blend this really well, then add
10 frozen strawberries blend that well and add
1/2 -1 scoop chocolate whey protein powder
1/2-1 cup water, I recommend starting with a 1/2 cup and adding if you need more! Blend until it starts to turn whitish and then blend for 30 more seconds. This will make about a quart of Neapolitan awesomeness, its really good for you so feel free to enjoy the whole thing!
I'm totally obsessed with this recipe and I've been making all the time so I hope you enjoy it as much as do! Thanks to Starbucks for the inspiration.  If you would like me to create healthy recipes for any other Starbucks drinks let me know in the comments!

No Time to Workout...workout ideas!

Life gets crazy and we get busy and sometimes workouts just don't seem to happen! Here are some tips and ideas to make time for working out and get it to happen!
1.) Probably my biggest tip is to decide what is really important to you, if you really want it you will work for it!
2.) Do it in the morning! Don't give yourself time to think about.
Basically my life
3.) Make a plan and keep it simple even if you just have a short yoga routine you can do before bed or just a quick run know what you can do and commit to it.
4.) To not get overwhelmed focus on one body part each day. e.i. Monday: Abs, Tuesday: Arms, Wednesday: Legs, Thursday: Butt and Friday: Random.

Sunday, May 11, 2014

Healthy, Rich Chocolate Muffin

Happy Mothers Day everyone! In honor of my amazing mother I'm post this amazing really decadent chocolate muffin but of course its healthy, packed with healthy fats, protein and well it tastes amazing. This is my moms favorite muffin and its not hard to see why it basically tastes like your eating really moist chocolate cake for breakfast, who doesn't love that?
Chocolate muffins with cherries
This recipe is not mine, I got it from Trim Healthy Mama. They call it a muffin in a mug which is a perfect size for one person. It makes one large muffin which may seem a small amount to some people but it really fills you up.
Mommies Chocolate Muffin
beat one egg in a small bowl then add 1 1/2 T of coconut or almond flour and 1 1/2 T flax flour, 1 T heaping of coco power, 1 t of baking powder, 1 T of Truvia, a dash of vanilla, mix really well then add a T of coconut oil or butter! Bake at 400 F for 8-10 minutes or 1 minute in the microwave.
Hope you try this amazing recipe it makes a really delicious breakfast you could top it with creamy Greek yogurt or fresh berries. Or if your in a really decadent mood you might like a little peanut butter!
Have a beautiful day, I hope you spend it with someone special!

Friday, May 9, 2014

Eating Healthy on a Budget

This is probably one of the hardest things to overcome when choosing a healthy lifestyle. It is very sad that something this simple can prevent people from gaining health but healthy food usually costs quit a bit more than processed junk food. So here are some tips to save big on healthy foods and improve your diet overall! If you find this helpful don't forget to share and follow for more posts like it.
how to make the most of your weekend trips to the farmer's market {love this}
Choose your battles
Decide what is important to you for each person its different. For example you might want to buy everything fresh and organic but not all of us are able to pay for organic so look at which produce have the most pesticides and buy that organic and wash the rest really well.
Shop in Season
This is not only better for your body which was designed to eat what is growing in this season but also it tends to be less expensive. Farmer's Markets are a great place to find what's season and depending on the market you can get some great deals.
Do it yourself. If you don't know how to cook not is the time to start get simple, clean and healthy recipes and make them. I like to do food prep by making one large meal and divide it up into the right portion size then its ready to go. You will eat lot a of the same thing but it saves time and money!
I hope you got some ideas on how to save on healthy foods! But I must say that when I do invest more money in healthy foods I don't look at it as wasted it about investing in your body, health and well being. My mom always called are form of health insurance!

Wednesday, May 7, 2014

Dealing with Criticism

   Criticism is something we all have to deal with at some point in our life but something that I have found and to be perfectly honest wasn't expecting is criticism for eating healthy!

   When I chose to start eating more healthy foods and less unhealthy ones, I was thinking can I do this? will I have self-control? but I was not thinking that one of the hardest things to deal with would be criticism of what or how I eat! So I was completely taken by surprise and at first didn't really even know how to respond. I was feeling great, making good choice and that was reflected in more energy, weight loss, looking and feeling better overall and suddenly I was being attacked for making good choices and worse of all it was by some of the closes people in my life, the people I expected would build me up not tare me down.
   What I have come to learn and has really helped me with any negative words whether it is about your eating habits, exercise or anything that you chose is best for you is that if you truly believe that this is what is right and good for you than it really doesn't matter what others say or think. But sometimes its hard to ignore or just move on so here are some ways that I try to deal with it!

   1.) Focus on the positive feedback this can be really hard when you hear a lot of negative things but usually their are positive people and listen to what they say!
   2.) If its someone you know well and love you might want to talk to them about it. Address their concerns and explain why you are doing what you are doing. You might even change their habits, who knows? But if they really care about you and your feeling this should be enough to stop negative comments.
   3.) A soft answer turns away anger. This is one to live by saying kind words back is the best possible way to shut a unkind mouth.
    I hope this was help and useful to you, I like to share what I have personally been struggling with and hopefully you can benefit from it! Thank you for reading I would love to know how you deal with negative people and words! If you like this kind of post let me know in the comments!

Wednesday, April 23, 2014

Building a Healthy Routine

   For me one of the most important things is routine, it helps me be productive, stay focused and get things done. I gotta say I'm a bit OCD when it comes to organizing time and well anything really.  I have running days and rest days, times when I eat meals and snacks, when I get dressed and go to bed, my life is very routine and on schedule and if its not on the schedule it probably won't get done!
   For some people though schedules, organizing and routine don't come naturally and to be perfectly honest they didn't always for me. I had a build these things into my life because I realized that to be productive I would have to make conscious choices about how I spent my time.
#healthy #living
   Each person is very different and you have unique things to work around but I believe that we all can build a healthy order in our lives to make us the best verison of ourselves. So here are some tips and ideas that I have found helpful, that any one can use and build into their everyday lives.
1.) Wake up Time. If I know that I'm starting my day at a certain time it really helps me start my day off to a very routine start. Don't hit the snooze it only makes you more tired. Get up and get going with your day.
2.) To Do List. I don't always have a to-do list but if I have a busy week or day like a special event or places I don't normally go I always make a list of things to do before, to bring and anything I have to take home!
Post Workout Berry Smoothie
3.) Eating on a clock. This is so important for routine and your body will quickly adjust and soon thank you. Your body wants fuel( i.e. food ) on a regular bases and with busy lives we often forget to eat until starving and then make really bad choices. For example sack here is my eating schedule which I stick pretty closely too. I get up around 7 a.m. and take time to stretch and wake up my body, then I make some sort of detoxify beverage that includes apple cider vinegar or lemon or both, this just get the metabolism working, then if its a running day I will go run, when I get home I have breakfast somewhere around 7:30, mid morning cup of tea usually green, lunch at noon, afternoon snack at 3pm and dinner around 6pm. I rarely eat after six, instead I have my sweets usually fruit earlier in the day so my body can burn off the calories!
4.) Bedtime. I try to get to bed between 10 and 11 pm so I get a good 9 hours of sleep. This gives you energy for the next day.
5.) at the end of the day I like to take time to reflex, be grateful and stretch this just helps me unwind and its a great time to just relax a little.
I hope you found this helpful and maybe use some of these tips. Let me know how you keep your self organized?

Tuesday, April 22, 2014

Fit Girl Cooks: Mock Cocktails

I love cooking and making flavorful, nutritious food and fresh, tasty drinks so today I wanted to share my passion for a healthy, balanced lifestyle with my love for amazing food and drinks. I love sharing with my friends and family what I make in the kitchen so I wanted to share it with you too.
Avocado Strawberry Spinach Salad
Today I wanted to share with you some mock cocktails that you can enjoy without guilt because they are not only not going to pill on the pounds but they are detoxifying, metabolism boosting and fat burning drinks that are great replacers for any sugary drink like soda or alcohol which we all know is not the best thing for you.
So here are some of my favorite recipes. My favorite thing about cooking is not following rules so feel free to change the recipes to your taste and enjoy being creative.
Cameral Covered Apple Sips
Fill a quart jar a half way with ice then sprinkle a good amount of cinnamon, pinch of nutmeg, splash of cameral extract, 1 tsp. Truvia and 2 tsp. Apple cider vinegar then fill the rest of the glass with cold water. Mix really well and enjoy. This is like drinking a cameral covered apple and is so refreshing both the cinnamon and apple cider vinegar are fat burning foods.
Peach and Blackberry Muddle Recipe -- a tart and fruity bourbon-based cocktail with peach and blackberry.
Sweet Ginger Cocktail
Fill half a quart jar with ice, add a tsp. of ginger, tsp. Truvia, 1/2 tsp. almond extract, 2 tsp. apple cider vinegar and fill the rest with cold water. Mix really well and enjoy. This one taste very sweet, rich and almost syrupy if that makes any sense. I think this is a lot like a Shirley temple or something like that with a kick of ginger at the end!
easy mimosa bar 
Hope you enjoy and share with your friends and family. If you want to see more recipes just let me know in the comments! Have a beautiful day.

Monday, April 21, 2014

Spring into Fitness: Happy Easter

Happy Easter everyone, I know its not Easter yet but I think its ok because this post is going to be full of ideas, recipes and fun stuff to make your Easter a beautiful celebration. Hope you find it helpful and enjoy.
 Here are some ideas that I found on Pinterest that I thought I would share with you. First off some healthy recipes that the whole family and friends can enjoy and they are healthy!
  Beautiful Easter Breakfast
Mock Starbucks Lemon Cake (S)
This a great sweet option but you don't have to have all that sugar. Starbucks Lemon Cake Recipe
Healthy strawberry muffins. No flour - Just oats, yogurt, strawberries. Use 2 eggwhites instead of 1 egg.
Healthy Strawberry Oat muffins. This is a idea if your feeding a crowd.
Brunch or Lunch
 Cranberry Pecan Chicken Salad
Chicken apple lettuce wraps
Healthy Alternatives for Ham Dinner
Spice Rubbed Chicken Thighs
Perfect Salmon (S)
Don't forget Dessert
Joy's Secret Ingredient Lemon Lime Avocado No Sugar Icebox Pie
Healthy Carrot Cake with Maple Cinnamon Tofu Frosting
I hope this gave you some healthy recipe ideas and hopefully made your Easter a little eaiser,healthier and happier. I also wanted to add one candy recipe because well the Easter Bunny had to leave something.
peanut butter eggs1
Have an amazing Easter.

Friday, April 18, 2014

Emotional Eating

Emotional eating is something that I have always heard about and I guess I didn't really know what it meant. I recently did a little more research and I wanted to share what I learned. So here goes!
Healthy food after workout
 What is emotional eating? I always thought that emotional eating was eating a lot when you felt sad or depressed. Well, that is one kind of emotional eating but the fact is that the most common type of emotional eating is not that at all. Eating because you feel "like having a burger" that is emotional eating. Its eating according to how you feel and not what your body needs. Your body is not craving junk, in fact it really hates it when you eat junk. Your body only craves what nutrients it needs.
 Why is it harmful? When eating based on emotion we often or almost always make a healthy choices leaving are body craving nutrients and not able to function properly.
Eating healthy <3
 Are you an emotional eater? Probably, I know I have been and sometimes still fall into that path when I'm not eating consciously. Which brings me to the next part....
 How to stop emotional eating? The best way to stop anything is to replace it with something better. Which is exactly how you need to stop emotional eating by eating consciously. Which means thinking about what your body needs, good nutrition like healthy carbs(e.i. fruit, whole grains like oats, rice and quinoa) protein( lean protein like whey, chicken, fish or turkey) and healthy fats( coconut oil and even butter in small amounts) these are just a few examples if you want more nutrition post let me know in the comments and I will be sure to do them.
Healthy food

  If you have any question just leave them below, I read all the comments and would love to share what I know. Follow this blog for more healthy tips, nutrition info and motivation!


Thursday, April 17, 2014


Hi, everyone
 Today's post is going to be a little different. I just wanted to let you all know about how to follow this blog and what it means!

 To follow a blog it free and basically what it does is it will let you know when I post something new. I try to stop a few times a week, usually make that goal. I post everything from nutrition information to recipes to motivational stuff. I try to make it short and sweet and to the point. I hope you enjoy and learn something while your here.

So if you want to follow this blog just click this link: Follow Now its really simple and easy.
  Thanks so such and Have a great day. Don't forget to leave a comment with any topic requests!

Wednesday, April 16, 2014

Don't Stop

 I saw this quote on Pinterest and it was so inspiring I just really wanted to share with you all.
Be strong. You never know who are you inspiring.
The other day I realized how many people are watching what I do. And they will see when you cheat, don't go for that run or whatever it may be. People are watching you and you just might be their reason to keep going.
I honestly believe that we each make a huge difference by just setting a good example. Its up to you no one is going to do for you. Be strong, Be bold, Dare to do thing, Don't let others ideas of what you can accomplish define what you do. You are bigger than that!
Just remember someone is watching you and you are inspiring them! Don't stop now!
Don't forget to follow this blog for more motivation, recipes and everything about living a healthy, happy life.
Eat Healthy, Exercise and Smile!

Tuesday, April 15, 2014

I Just Love Eating Dessert

Time for the honest truth, I love Dessert! Did I just say that, wow. Its true I love baking, cooking or making food in general but there is something so special about dessert. It the cherry on top of the banana split, it just finishes everything off. And it taste amazing.
Healthy Chocolate Therapy Cake - Healthy Dessert Recipes
  So I just discovered this amazing healthy dessert blog and I'm seriously obsessed. It was so good and all the recipes so well done I just had to share it with you all. Remember everything in moderation but that includes dessert and when its actually good for you. Well it doesn't get much better than that.
Bittersweet Chocolate Quinoa Cupcakes with Chocolate Frosting
 This is the first dessert blog that I really love all the recipes I looked at and there are so many options. I hope you all enjoy it as much as I did. Keep your eye's open on my blog as well for an up coming healthy dessert recipe I'm going to be making for my birthday! Follow this blog so you don't miss it.
Healthy Matcha Green Tea Ice Cream - Healthy Dessert Recipes at Desserts with Benefits
 Here is the blog:
  Enjoy and Have a Beautiful Day.

Monday, April 14, 2014

Iced Vanilla Chai Latte

Lately, I've really been into making special drinks (so look for some up coming recipes) and this is a recipe I have been obsessed with because the weather is warmer and so I turn to iced drinks a lot more. Hope you enjoy it as much as I do.
Homemade Chai Concentrate and Iced Chai Lattes...this chai recipe is too light if you want chai tea right away, it needs to steep for a long time to get the concentrated chai flavour so I suggest using this recipe strictly as a chai concentrate
Just for fun I thought I would compare it to a Starbucks Latte for so here is the run down:
 This is the lowest calorie option with non-fat milk.
Nutrition Facts Per Serving (24 fl oz)
Calories 300
Calories from Fat 5
% Daily Value*
Total Fat 0g
Saturated Fat 0g
Trans Fat 0g
Cholesterol 5mg
Sodium 140mg
Total Carbohydrate 65g
Dietary Fiber 0g
Sugars 62g
Protein 11g

Now for my recipe:
 Calories 7.5
Fat 0.5g
Protein 0.25g
Sugar 0
as you can see there is quite a difference in the nutrition and did I mention that my recipe makes about a cup more than the Starbucks one, now you see why I'm so obsessed.  
Iced Vanilla Chai Latte
Ok, take one quart jar fill about 1/4 full of ice and add 1/4 cup almond milk. Than fill the rest with Vanilla Chai Tea ( I used Stash). Add Stevia to taste and enjoy. Its that easy!

Living a Beautiful Life

The inspiration for this post actually came from Annie Jaffrey who is a beauty, fashion and healthy lifestyle blogger. Defiantly check her stuff she is amazing! She has really inspired me through the years and her positive attitude is something that i really admire and strive for! Anyway she did a post a while ago on living a beautiful life basically how to stay positive, motivated and make a difference. I believe in life we all get caught up and the day to day stuff and sometimes forget what is really important and how blessed we really are! So here is what I do to Live a Beautiful Life!
  Gratitude is probably one of the most life changing attitudes you can have. Being grateful is realizing not only that you are blessed but that you didn't do anything to deserve what you have. Stop and think about 5 things your really grateful for and then write them down. Take time to really appreciate what you have. Focusing I what you have instead of what you don't will make you a lot happier person!
acai bowl
Exercise, for me this is running! Its a time early in the morning when I can just go out and clear my mind and enjoy nature! And it's good for my body. Out bodies are designed to move and be active and It feels really good when they are.
Positive people or a positive place. Sometimes we don't have the choice of who the people around us are but we always have the choice to listen and believe what they are telling us. It is so important to have positive influences in your life. I love listening to happy, upbeat music or going outside. Its a way you can block out the negative things.
I hope you found this helpful and if you want to see more post like this just let me know in the comments! Don't forget to follow this blog!
Have a beautiful day. 

Wednesday, April 9, 2014

How to Make the Most of your Run?

 When I started running I knew little to nothing about running form, eating, hydrating properly, shoe, etc. but I started and I'm so glad I did because I would not be were I am today if I hadn't taken that first step! So today I thought I would talk about some ways you can improve your run whether you have been running for awhile or just starting we can always improve, learn and grow! Here are some things I've learned along the way, I hope you find it help.
 Rachael!!! @Rachael RACHAEL!!!!!! You should take a pic like this since you have so many nikes ;) RaChAeL! I Love You RaChAeL MarRY ME!!
1.) Stretching is probably the most important thing especially in your cool down. This helps build your muscle lean, toned and defined! It will also help prevent injury, just be careful not to over stretch your muscle it should never be painful.
2.) Something that will help you burn more calories from your run is a warm up and cool down. You actually burn a lot of calories during your cool down and it helps your body continue to burn calorie and keep a higher metabolism through out the day.
3.) Refuel with a healthy breakfast and don't forget you need protein within 20 minutes after your workout to prevent muscle tissue breakdown. I really love having smoothies with whey protein powder.
Beautiful Pictures Of Healthy Food
4.) This is for the mental part of running and don't underestimate what positive self-talk can do. I was reading a book about athletes and how they use positive talk to enhance their performance. It really does make a big difference to tell yourself that you can and not think about stopping or that you can't. Basically, don't allow negative thoughts, don't dwell on that stuff. Think about being strong, going further and tell yourself you can. One of my favorite quotes of all time is
"If you think you can or you think you can't, you are right."  
I hope this was informative and helpful. Let me know what you do to improve your run/workout? Don't forget to follow this blog for more posts on health, fitness and lifestyle.

Wednesday, April 2, 2014

How to be a Smart Snacker

Snacking is so hard to nail down, how much? when? what? Where do you even start? So i have complied my top 3 Tips for snacking that will boost your metabolism instead of gaining weight. You can snack you just need to know how!
healthy foods
First off, snacking is a great way to keep your energy up, boost your metabolism and feel full all day! But the mistake most people make is not snacking but what they snack on.
My top rule for snacking is never do it if its not healthy, if nothing else start there! Don't eat junk.
Second, try to stay under 150 calories( I post a ton of low-calorie options ) and if nothing else fruit and veggies are a simple, easy and fast option!
Lastly, find your balance. Depending on your schedule this will very person to person, but for me i have breakfast, lunch, one small snack in the afternoon and dinner. This is just an idea and what works for me but you might rather have smaller meals and more snacks. Play around with it and see what works well for you! Finding your balance is always hard so don't be frustrated if it takes some time.
Here are some recipes i use for snacks:
Healthy food--cute creative
Hope you enjoyed this and found it helpful!