OMG am I actually posting a workout!? It’s been forever, right!? Well after a back injury I took about 2 weeks off from all high impact exercise including: running, HIIT, and lifting. So I didn’t have much to post about from swimming, spinning, or using the elliptical. Although I definitely did switch up my velocity and resistance so I should consider sharing some of the workouts I did. After those two weeks I was just trying to focus more adding running back in without issues and continuing to cross train. I waited another week to add lifting and HIIT back. With races coming up my HIIT and strength training are sometimes nice to combine in one or two workouts a week-this is an example of just that. What better way to kick up Monday morning than an awesome circuit!? Happy exercising! What workouts have you been enjoying this week!?
Hey friends! I know we are just finishing the February 28 Day Challenge but in case you missed or you’re up for another challenge City Fit Girls is doing a Photo Challenge for March on Instagram! I’m an Ambassador for City Fit Girls so I’ll be posting and following along as best as I can!
Here’s the breakdown:
Follow City Fit Girls on Insta and post photos daily for the challenge… Prizes will be given out all month the most creative photos! Check out the prompts below to play and compete (PS don’t forget to make your Instagram account public so City Fit Girls can see your posts!) And whenever you post make sure you hashtag #cityfitgirls
Good Luck and Enjoy!
Full Disclosure: Bare sent me a box of snacks but did not compensate me or ask me to write this post. I simply love the product and plan to use it more!
I know Valentine’s Day is over but everyone has leftover chocolate that needs to be created into something delicious- well this is it! Similar to a Mounds or Almond Joy these bars are a healthy version of a candy bar. Gluten free and vegan…. Coconut and chocolate…. Could you ask for more!? Plus no added sugar- sweetened naturally by dates, yay! For the top you can sub regular coconut flakes or go without but you really really need to try Bare’s coconut line of amazing crunchy snacks. Their dried apple snacks are great too- real apples with no added sugars.
1 cup almond meal
1 cup coconut flour
5 dates, pitted
2 TBSP warm water
1 cup coconut crème
½ TBSP coconut oil
2 cups dark chocolate/cacao
1 packet of Bare Coconut Chips http://www.baresnacks.com/products/simply-toasted-coconut-chips
1. Make crust by combining almond meal, coconut flour, dates, and warm water into food processor. Pulse and grind until dough like, mash dough into an 8x8 pan to form bottom layer
2. Refrigerate at least 15 minutes and then spread coconut cream on top of crust
3. Refrigerate another 15 minutes and melt coconut oil and chocolate in double boiler on stovetop or in microwave, spread on top of coconut crème mixture
4. Top with Bare Crunchy Coconut Chips, refrigerate until chocolate has hardened
5. Serve cold
Do you love the combo of coconut and chocolate?! Milk chocolate or Dark chocolate fan!?
Time to share some of the deliciousness I’ve been crushing on lately…. I have no affiliation with any of these companies, I’m just sharing products that I have personally purchased and enjoyed. It’s been a long time since I’ve done an actual review of things I’ve been trying and liking so now is the perfect time to share!
Health Warrior Chia Bar
First tried these bars a few months ago- I’m obviously still on the chia superfood bandwagon. My favorite flavor was the coconut but I’m dying to try the chocolate peanut butter- my fav combo. I love these bars for a preworkout bar… good ingredients and filling but not too filling. After I run out of my usual supply of snack bars I’m likely going to be buying a box of these guys!
Eat Well Embrace Life Hummus
I first tried this at FNCE I believe and loved the flavors I sampled… I was super excited to see in my local grocery store! Will be looking to buy this brand again and try more flavors – right now my favorite was the Tuscan White Bean and my husband enjoyed the spicy black bean hummus.
Synergy Kombucha- Chia variety
Okay so I’ve been drinking kombucha for a long time but I’ve only recently tried out their chia drinks. So far the grape is my favorite which is funny because usually I hate grape flavored things. The chia seeds definitely give it a different mouth feel that regular kombucha so I would make sure you’re down with that type of consistency before purchasing… as long as you eat chia seed pudding you should be fine.
Way Better Snacks- Sweet Chili Corn Tortilla chips
This is what happens when I take my husband shopping with me… he cant resist adding things to the cart that I don’t normally purchase. I’m not a big chip person at all and we usually try to eat hummus with veggies or some sort of whole grain cracker, but these might be the new favorite. I haven’t had any other flavors yet but the Sweet Chili variety is sooo flavorful and mildly spiced- it’s perfect!
Kind- Strong Bars- Honey Smoked BBQ
Strong is the newer line of bars in the Kind family. Kind bars are already one of my favorite company’s and types of bars. Good ingredients and a company committed to health wholesome products. The Strong line is a savory line- so unique and new! I’ve only sampled a couple varieties but it’s definitely an awesome change from the usually sweet bars that you usually see!
What have you tried lately and loved?! Have you tried anything I mentioned and liked it as well!?
Ok so clearly I had no good name for this recipe… it’s kind of a bunch of things mixed together… one of the more complex recipes I’ve posted but per some readers requests it’s a full meal, no need to pair it with anything else, although all components could be made separately with other dishes. The other reason I made the dish is that my husband loves Asian food-it’s his favorite cuisine but I don’t really cook it that often. Probably because it’s not my favorite (Italian food is, duh!)… but I do enjoy it and I think this dish is a homerun! One of the best things about this dish is made 3 of the 4 parts in advance on a Sunday and simply sautéed the greens Monday for dinner with plenty of leftovers to eat during the week. Meal prep on Sundays is definitely a lifesaver! Using the crockpot makes the meal prep even easier, I love setting it and forgetting it. (If you don’t have a crockpot you could cut out the broth and the water and uses the remaining sauces to stir fry it on the stovetop- if you try it this way let me know!) But the best thing about the crockpot besides being mindless is that it makes perfectly shredded chicken. I usually take it out and shred it once its cooked and then put it back in for about an hour to absorb more flavor and stay even more tender. I promise you- all the flavors in this meal are perfection!
Teriyaki Crockpot Chicken
3-4 chicken breasts
1 cup chicken broth
1½ cups water
¼ cup honey
¼ cup tamari
¼ cup rice vinegar
1 garlic clove, minced
1 TBSP ground ginger
1. Measure all ingredients directly into crockpot
2. Set time according to needs- if you’re going to be gone 8 hours at work, set it for 8 hours (low) if you are cooking this on a Sunday afternoon and want it to be ready for dinner- set for 4 hours on high) just make sure the chicken is thoroughly cooked
3. Once chicken is thoroughly cooked (no pink) shred it using two forks or stand mixer. I like to throw I back in the crockpot for a while to soak up more flavor once shredded
Serve or refrigerate (in ¼ cup liquid from crockpot) for later use
2 cups chopped or shredded carrots
2 cups chopped cucumbers
1 chopped red onion
2 cups water
2 cups white vinegar
3 TBSP coconut sugar
1 tsp salt
1. After veggies are chopped, combine all water, vinegar, sugar, and salt over medium heat, stir until sugar is dissolved
2. Stir in veggies and make sure they are all covered, stir for a few minutes and then transfer to Pyrex/Tubberware
3. Put a lid on the veggies and liquid and refrigerate overnight
1 cup uncooked rice
1 can coconut milk
1. Following the cooking directions on the rice, use ½ the recommended water for 1 cup uncooked rice and use coconut milk as the remaining liquid
2. Cook according to directions or until rice is tender
3. Mix in remaining coconut milk before rice cools
4. Store or eat while warm
Asian Fried Bok Choy and Kale
6 oz bok choy
10 oz kale
2 TBSP sesame oil
2 TBSP ground ginger
3 garlic cloves, minced
1. Heat oil in wok or skillet, once warm add garlic, allow to slightly brown for 1-2 minutes, add ginger
2. Add boy choy and kale, mix around trying to equally coat veggies in garlic and ginger
3. Sauté 5-8 minutes or until greens are wilted to your liking
4. Serve warm
Teriyaki Chicken with Pickled Veggies and Sautéed Kale and Bok Choy on top of Coconut Rice
Assemble: (anything that was previously cooked can be microwaved or tossed into greens pan if that’s the last thing you are making/only thing you are making fresh- that’s the way I did it)
1. Plate coconut rice
2. Top with greens
3. Add chicken
4. Top with pickled veggies
5. Garnish with roasted cashews or peanuts for extra crunch
Good morning friends! After getting some news earlier this week I figured I would share my race plans for the spring…
I’m still planning on doing the Love Run on March 29th…. That will be a crazy weekend because I’m actually moving that weekend too (just two blocks but a bigger house/space-I rent). My training for that race has been pretty minimal. After the Philly Half at the end of last fall I took December off from running to let my body recover/rest. And then I sprained my back and took another 2.5 weeks off in January. Needless to say I haven’t been running much. Hopefully when it warms up into the 30’s this weekend I can get my first long run in a long time in (6+ miles). The rest I took was much needed but now I’m ready to focus more on endurance training and running and less on lifting. I’ll still try to weight train 2x/week but I’ll be focusing less on lifting super heavy, running 3-4x/week, swimming 1x/week, and spinning/biking 1x/week, and hopefully yoga 1x/week (some of these workouts will overlap so I'm not working out 7 days a week, don't worry!)
The good news I got this week was that I was accepted via lottery for the Broad Street Run! This was the gateway race to longer distance running for me and I’ve done it every year I’ve lived in Philly so this will be my 4th year! It is a HUGE- 40,000 people- race so they had to start limiting how many people they accepted. It’s the most scenic race ever- you run directly down Broad Street-10 miles through Philly, finishing right by the stadiums in the Navy Yard. I’ve run within 30 seconds of my original time every year so I’m hoping this year I’ll be a little faster-even a minute or two. I don’t usually do a lot of speed work but I figured after the half in March, hopefully I’ll be back to 100% and can improve. I know I’ve talked about not setting strict goals and this is exactly the kind of goal I like to set. Being a minute or two faster is not a huge goal and I feel little pressure to meet that goal. Plus a goal like that will definitely depend on the conditions that day. Usually the temperature is good but having a lot of new runners or runners seated in the incorrect corral can really slow you down. So we’ll see! Super excited for a couple of run races this year before tapping into the triathlon season :)
Hope everyone had an awesome Valentine’s Day and enjoyed time with loved ones or time to themselves J I’m just popping in real quick today to share our V-day menu… it was based on Aphrodisiac foods, aka foods that gets you in the mood ;) I just loved the menu from a dietitian’s perspective because it explained which foods in each course did what to be considered aphrodisiacs. This sounded cool to me and even though I knew there were a couple things on the set menu that I wouldn’t eat, I knew hubs would enjoy some extras and that there would be enough other foods I enjoyed to make me feel full.
PS these photos are terrible because they were taken in the restaurant at night- aka worst lighting ever!
Avocado hummus, with smoked chili oil and toasted flat bread
Possess high volumes of vitamin B6,
which is said to increase male hormone production.
Oyster shooter with Meyer lemon
This is one of the most widely known aphrodisiac foods.
They are high in zinc, which helps in the increase of sexual drive.
Asparagus and goat cheese gratin with baguette
This vegetable is said to boost the production of histamine,
a crucial pleasure hormone necessary in both males and females.
Basil and potato bisque topped with Benton’s bacon lardon
Basil’s sweet aroma is said to not only have a positive effect
on mind and body, but an aphrodisiac effect, too.
Roasted black mission figs, cracked pepper, valdeon
Figs date back as far as biblical times and have been held
in esteem as the fruit of love and fertility for centuries.
a mousse of banana, meyer lemon, & pomegranate
Bananas contain chelating minerals and the bromelain enzyme,
said to enhance the male libido. A banana left on a doorstep
indicates that a marriage is about to take place.
Seared scallop with a parsnip almond butter, lemon oil
Poets have often described the aroma from almonds as arousing
for females. Almonds are also a popular symbol for fertility.
honey cured duck with a sour cherry compote
This sweet-tasting, natural product is high in boron
- a mineral associated with the use of estrogen in the female body
seared filet medallion, roasted garlic and horseradish crema
While garlic may smell bad, it’s loaded with an ingredient said
to increase blood flow around the body.
Chocolate trio ~
Bête noir, burnt orange chocolate mousse,
Double chocolate ice cream with crushed hazelnuts
Pure chocolate increases the same hormone
(dopamine) associated with euphoria.
The courses I passed on the filet and duck, but had an amazing red velvet martini that was really feeling and soooo delicious! Also Pat let me eat his asparagus course since he’s not a big fan. We traditionally go out for a fancy dinner for V-day and always tried to take advantage of good deals or unique menus. Most places we go to do tasting menus for Valentine’s Day and some have choices by course, which is my preference. Although this meal was really good, not eating the last two courses was a bummer. Our favorite course was actually the first one: the avocado hummus. It was just so creamy and smooth, I want to try to make my own and have it taste exactly like theirs! Overall a successful meal, and that martini was probably a top ten drink of my life!
What did you do for Valentines Day? Had fun with friends, family, or your love? Enjoy any delicious food or treats!?
Better late than never, right!? Here's a roundup of some of my favorite bloggers making some of my favorite desserts- healthy but delicious! Some of these are tried and true and others I’m still just daydreaming about…. I feel like baking is a weekend activity… I’m not good enough at it to deal with the frustrations during the week. So many delicious recipes, so little time. But if you’re more skilled at baking than I am, try one of these recipes tonight or for a loved one on Saturday <3 Are you going to make anything delicious for Valentine’s Day!?
** All photos are from original posts by bloggers
No Bake Blueberry Custard Pie
By: Fannetastic Food (pictured above)
Flourless Chocolate Fudge Brownie Bites
By: Love and Zest
Flourless Cranberry Chocolate Chia Cookies
Sweet Potato Brownies-GF (pictured above)
By: The Lean Green Bean
Edible Cookie Dough- GF, V
By: Imma Eat That
Instead of sharing a day of what I ate, I’m going to share what I ate during my winter getaway to South Beach this past weekend. Plus a brief recap of all the fun I had, in case you’re interested or want to plan your own trip. I traveled with my husband Pat, and another couple- Jim and Kat. We planned a very spur of the moment Miami trip at the end of December when we saw Frontier was running awesome fare deals from Philly to MIA. Trading in ice and cold for sand, palm trees, and the beach- done and done.
Friday- We arrived around 8 to our Air BnB apartment (highly recommend using Air BnB for any traveling!) got ready and headed to dinner at Khong River House. I had some pad thai noodles and a tuna poke (raw tuna with avocado with a ginger soy sauce)… most noteworthy during this meal was the thai iced tea! OMG have you ever had thai iced tea…. It’s seriously soooooooo delicious- my friend Jim and I went back each day to have one… it’s a mix so it’s probably loaded with sugar but I’ve never had anything like it before and it was orange, so cool. After dinner we hit up the one brewery in South Beach and played darts!
Saturday- woke up to beautiful day… ate breakfast and then headed to the boardwalk… first stop- La Cote at Fountainbleau- the Twisted Coconut was probably a top 5 mixed drink I’ve had in my life. The scene here was awesome, we loved having a couple drinks and splitting some calamari and just enjoying the sunshine.
For lunch we headed to Joe’s Stone Crab for lunch…. A 100 year old restaurant known for it’s stone crabs, my husband Pat got the crabs which were very fresh and I tried the lobster mac and cheese. Definitely the best lobster mac and cheese I’ve ever had… perfect cheese to bread crumbs to noodle to lobster ratio!
After lunch we ended up renting bikes to explore South Beach more… great exercise in addition to the 13 miles we ended up walking during the entire day.
Dinner Saturday was everyone’s favorite but mine. Don’t get me wrong, Meat Market was delicious but it is definitely geared more towards steak eaters which I am not. I got escargot while everyone got steaks with delicious sounding sauces and we all shared truffle mashed potatoes, gouda tater tots, garlic kale, and broccolini with sundried tomatoes. I ordered dessert to share but everyone was mostly full…. It was a chocolate macadamia bar that was styled beautifully.
After doing some day drinking and eating a huge meal (plus all the walking) we were all pretty exhausted and stayed in Saturday and played card games, I know we are pretty cool.
Sunday we headed to the beach!!! Beautiful water and the weather was warm but the water was cold. We stayed for a couple hours before heading to Havana 1957 for lunch. This lunch was kinda disappointing… cubanos were basically regular sandwiches and nothing special…. This was also probably the least expensive meal we had so you definitely still got what you paid for.
After lunch we headed to the bayside for a ride on a Jet Boat! They described it as a jet ski on steroids… seats about 25 and does leaps, 360’s and goes really fast. Unlike any boat ride I’ve ever had before and we all really loved it! We also did a brief tour of the homes on the islands in between South Beach and the mainland: Rosie, Ricky Martin, V-ice, the inventor of Viagra, Will Smith, and Madonna all own homes here. Gorgeous and immaculate houses!
Sunday we enjoyed a sunrise before dinner at Bazaar a Spanish tapas place. I think we had about 12 tapas between the 4 of us (some were basically one bite though) and tried so many delicious things, my favorite was the coconut rice served in a coconut. There was a nice balance of everything- veggies, proteins, etc.
After dinner we relaxed for awhile before heading out to da clubs. First a drink at Clandestino to try some locals brews and then to the Clevelander. The club scene is so not my scene but it was cool to check out what SoBe is all about. It would be a great location for a bachelor/bachelorette party for sure.
Did 10 miles on Sunday!
Monday we did more walking around and a little shopping while taking in our last day of beautiful weather before heading back to cold icy Philly. Overall an awesome trip and perfect weekend getaway for the winter :)
Have you ever taken a winter weather getaway?! Where did you go or where would you go!?
Ok so I’m definitely not the best baker… but I enjoy experimenting with different flours, I think overall oat flour is my favorite but lately I’ve been enjoying almond meal. I made this recipe when blackberries went on sale and there was a snowstorm headed to the Northeast. I just wanted summer inspired fruit in my muffins (hence adding the citrus)! Plus I was probably thinking about my Miami trip which I’m just got back from :( Hope these muffins give you guys a taste of paradise as well!
1½ cups almond meal
½ cup oat flour
½ tsp baking soda
1/8 tsp salt
¼ cup maple syrup
½ cup freshly squeezed OJ
¼ cup applesauce
12 oz blackberries
1. Preheat oven to 325
2. Grease muffin tin with coconut oil
3. Combine dry ingredients
4. Combine wet ingredients minus blackberries
5. Mix wet and dry until just moistened and add in blackberries
6. Spoon into greased muffin cups
7. Bake 30-35 minutes, allow to cool before removing from tin
This is the second summer inspired recipe I’ve posted recently (check out my BBQ sauce if you missed it!) Can you tell how bad I’m jonesing for warm weather!? What foods make you think of summer??