Thursday, May 29, 2014

Planning, Preparation, and Progress: Fitness for a Busy Schedule

The “I’m just too busy to go to the gym” excuse is no more, because you can be healthy on a busy schedule, and I’m going to show you how!

Here are 4 ways to incorporate fitness into a busy lifestyle: 

1.            At-home Equipment: Sometimes driving to the gym (or walking a mile, yes a mile, to the rec in my case) just isn’t an option with a busy schedule, so stock up at home! You can find nice yoga mats for low prices (I got mine at Marshalls for $15!) and free weights almost anywhere, so pick up a few and keep them at home for those times you can’t make it to the gym. Just because you’re not in a fitness setting doesn’t mean you can’t get a quality workout in!

2.            Multi-task: It may seem like you have no time to set aside for a workout, but just think about other things you do in your free time and add some exercises in! Watching TV? Do sit-ups and push-ups during every commercial break! Reading a book? Do bicep curls at the start of every chapter! Taking a shower? Do calf raises while you wash your hair! Get creative and find different ways to get fit!

3.            Join a Community: You don’t have to pay crazy money for a personal trainer, there are tons on the internet for free! Do some research and find something that appeals to you! A few examples are Blogilates, a blog about Pilates (get it? Blog-ilates!) that posts workout videos on YouTube, or Fitness Blender, a site that posts full workouts focused on varying goals. Having free workouts available online at your convenience will make working out so much quicker and easier, so no more excuses!

4.            Swap Your Wheels: A great way to get fit in the warmer weather is to swap your car for a bike! Think about all of the places you drive to on a daily basis…how many of these are close enough to bike to? And this doesn’t mean it can’t be more than two miles away, challenge yourself! Hopping on your bike instead every once in a while will not only help you get fit, but it helps our environment! Win-win!

Guest Blog by Emily!
Emily is a freshman nutrition and dietetics major at Miami University and is the social media intern for Grass Roots Nutrition. She loves cooking healthy, nutritious snacks for her family, her favorite snack to make is homemade hummus!  

Tuesday, May 27, 2014

Planning, Preparation, and Progress; Nutrition for a Busy Schedule

What’s one of the most used excuses for why someone can’t get healthy? “I’m just too busy!” Well, I’m here to punch a hole right through that logic…because you CAN be healthy , even when you’re busy.
Here are 4 easy ways to incorporate wellness  in your everyday life:
  1. Meal Prep: Have a 9-5 job that never quite ends at 5? Or maybe you’re a full time student who spends more time in the classroom than in your own home and just feel like you don’t have the time (or energy) to cook a healthy dinner when you get home? Plan ahead! Pick a day, maybe a Saturday or Sunday when you may have a block of time, and cook  your meals ahead of time.  Pop them in the freezer. Then, when you get home all you have to do is heat your  dinner! It’s dinner fast, without being fast food.

  1. Keep Snacks Handy: Sometimes you’re hungry and it seems like the only quick option you have is to make a stop at the  vending machine…well this wouldn’t be necessary if you already had a snack with you! If you carry a purse or backpack, throw a bag of almonds or dried fruit in the pocket so you have a healthy option if the hungries strike. Or, if you’re at a desk all day, store a bag of trail mix in the drawer or fresh fruit in the office fridge. Avoid the vending machine by being prepared with a better option!

  1. Write It Down: No matter what you spend your days doing, there’s a good chance you are writing at some point…whether it’s on a computer, a cell phone, or notepad. So while you’re already jotting stuff down, take a moment to write down what you ate that day. It doesn’t have to be super detailed, just an overview of all your meals and snacks. Having to write it down will keep you accountable. This can help you visualize the ways you can make your diet healthier, and only takes a few minutes!

  1. Plan by Season: Knowing what fruits and vegetables are in season when can be a great asset. Spend a day at the beginning of each season planting fruits and vegetables in your own garden! This way you have healthy snacks or side dishes right in your backyard to eat whenever you please! Not only is it quick and easy, but by knowing where your food came from you can be secure in knowing it’s a healthy choice! 

Guest posting by Emily!
Emily is a freshman nutrition and dietetics major at Miami University and is the social media intern for Grass Roots Nutrition. She loves cooking healthy, nutritious snacks for her family, her favorite snack to make is hummus!

Wednesday, May 21, 2014

Recipe ReDux: Honey Chai Muffins

I love muffins, but I prefer to make them myself rather than buy them as most manufacturers and restaurants make a cupcake and then call it a muffin. I'm not fooled!

I was at a friends house flipping though a cupcake cookbook (does anyone else love reading cookbooks as much as I do?) when I came across a honey chai cupcake recipe. Voila! I was inspired to remake the recipe into a version I could be proud of.

Chai-Honey Muffins
Makes 10 muffins
  • 1 cup white whole wheat flour
  • 1/2 cup old fashioned oats
  • 2 teaspoons baking powder
  • 1/2 teaspoon salt
  • 1/4 cup butter, melted
  • 2 eggs
  • 1/3 cup honey
  • 3/4 cup boiling water
  • 3 chai tea bags
  • 1 teaspoon pure vanilla extract
  1. Preheat oven to 400 degrees. Line muffin cups with paper liners or spray with non-stick spray. 
  2. Place tea bags in boiling water and let steep for 5 minutes. Remove tea bags, squeeze excess tea and discard (did you know you can compost tea bags?)
  3. In a medium mixing bowl, mix flour, oats, baking powder and salt. 
  4. Melt butter in a microwave-proof dish. Add eggs, honey, tea and vanilla extract. Whisk until thoroughly combined.
  5. Add liquid ingredients to try and mix until just combined. If you over-mix muffin batter, the muffins become tough. Using a scoop, divine batter evenly in your prepared muffin pans. Bake for 15 minutes or until puffed up and browned. 
  6. Enjoy with a mug of chai tea. 
Please check out these other awesome Recipe ReDux blogs - all with tea!

      An InLinkz Link-up

      Tuesday, May 20, 2014

      Friday, May 2, 2014

      Current Cooking Class Menu Options

      Take the hands-on cooking class that teaches you to make a complete menu of delicious food that you will be proud to eat! 
      We cook the meal together from start to finish and then sit down to enjoy the meal together. 
      Perfect for a girls night out or date night! 
      From the super hero aprons to the fun tunes, this will be a night to remember!

      Choose from these four menus or design your own menu. Classes are by appointment. 

      Thai Tango
      Fresh Veggies with Pad Thai Hummus
      Marinated Tuna Steaks
      Rainbow Spring Rolls with Peanut Sauce
      Sesame Broccoli Saute
      Iced Citrus Green Tea
      Ginger Stuffed Dates

       Macho Taco
      Fresh Veggies with Cilantro Lime Yogurt Dip
      Shrimp, Black Beans or Chicken Tacos with Homemade Corn Tortillas
      Jicama Salad
      Spiked Mango Sorbet
      Mojito Water
      (v, gf)

      Spring Fling
      Green Machine Soup
      Goat Cheese Toasts
      Olive + Garlic Deviled Eggs
      Orange Blossom Chocolate Truffles
      Strawberry + Mint Infused Water

      Beautiful Brunch
      Orange Coconut Steel Cut Oats
      Mushroom Omelet
      Lemon Asparagus
      Cinnamon Spiked Coffee
      Grapefruit Brûlée
      (gf, v)
      (v) = vegetarian
      (gf) = gluten free
      (df) = dairy free

      $50 per person
      $10 for optional wine or cocktail pairing

      Price includes lesson, full meal and recipe cards. Lesson is fully hands on!
      Cooking lessons are by appointment - call or email to schedule your party! 
      Click here to order now

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