Which Water Hydration is Best for your Workout?

In this crazy world, nothing can be simple--- not even water.  You wouldn't think to mosey down a supermarket's water aisle and leave overwhelmed. There's vitamin water, flavored water, fitness water, sports drinks and I think I once saw diet water. There's too much H2O indecisiveness; what happened to plain old water?

Water has acquired some stiff competition over the years, but how do you know which competitors are best for your workout and overall health? Thankfully for Self Magazine, I got the 411.

Sports Drinks

What are they? Sports drinks refuel the sodium and potassium, electrolytes that are sweat out during exercise, to help muscles work efficiently.


Do you need one? Only when enduring a serious sweat session (heavy lifting or spinning); they're designed for people exercising more than an hour at high intensity. If you're not hoofin' it, then one of these drinks could negate the calories you just burned. Many sports drinks also include unnecessary sugars so make sure to check labels.


How to buy: Look for a drink with 50-70 calories, up to 19 grams of carbs and at least 100 milligrams per 8 ounces. Keep an eye out for Gatorade G-Series 02 Perform and Powerade Ion 4! (source)

Fitness Waters

What are they? Fitness waters represent the lighter version of sports drinks. They have little to few calories and some replenish electrolytes; however, don't rely on them to aid in muscle recovery.


Do you need one? These drinks are perfect for a moderately-intense 45 minute workout (running or biking). Keep adding water to enjoy the flavor longer but remember plain old water works just as well!


How to buy: Look for calorie-free options that have 80- 100 mg sodium per 8 oz. Propel Zero is a great pick and will keep you hydrated without canceling out the calories you just burned! (source)

Vitamin Waters

What are they? Vitamin waters provide added vitamins and minerals such as vitamins A, B, C, and E. Some brands advertise extra perks such as a boost in energy, immunity or concentration.


Do you need one? Probably not unless you really love the taste and feel the perks prove true. According to sports dietitian, Jenna Bell, R.D., vitamin waters won't dramatically change your health. The body absorbs vitamins better for food so reach for an orange when you need a boost in vitamin C. (source)


How to buy: Snatch a no-calorie options like Vitaminwater Zero or Skinny Water Total-V. To stray clear of a vitamin overload, skip brands with nutrients that you already get in your diet.

Flavored Waters

What are they? Just as the title states, it's water with a little pizzazz. They're infused with natural ingredients such as citrus, berries, mint and fruit.  They provide the benefits of water with a hint of flavor without adding calories or unnecessary artificials.

Do you need on? They're great alternative to plain old water but can often be pricey. To save money and the environment: use a refillable BPA-free bottle, tap water and a little lemon juice. It's just as tasty and less expensive!

How to buy: Make sure the ingredients list is short and sweet (and you can pronounce the ingredients). It should only include: water and natural ingredients. Choose calorie-free options like Hint Water and Mentromint.

And remember, there is nothing wrong with plain old water! It's the nectar of the fitness gods!

Guest Post: Jentry Nielsen & How to get Fit for Summer!

I am so excited to feature Jentry's post on my blog! She's a fellow health nut and has been a huge supporter of myself and my blog! I love her writing and you will, too! Don't forget to check out her blog and her great posts about everything health and fitness, she knows her stuff!

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I was so excited when sweet AnderBeth asked me to do a guest post for her, yet very nervous! I absolutely love her blog and did not want to let her down with any ho hum post on her baby here! So hopefully this makes the cut to match your amazing work Ander! J

Now with swim suit season coming rapidly, I’ve been a little more conscious of my body and wanting to make sure I’m prepared. Unfortunately I work a lot and go to school, which leaves little time/energy to get in a work out while still having ample time to hang out with friends and the boyfriend, which is what summers are for right?!

So I thought why not kill two birds with one stone, going on some  fun dates or group activities that get us all a little more active! Better than your typical dinner and a movie date, or card game night with friends, where you are sitting down the entire time!

I came across a fun slideshow from Spark People that had a list of active date nights, but felt a lot of them can be done as groups too. So here’s a fun list of ideas we can all do for either your next date night, or group hangout to get us all moving:

Go Dancing: you can do this as a fun date or group outing! This will help get your heart and blood pumping, plus it’s really fun! Check your communities to see if they offer any fun line dancing or ball room dancing lessons. It’s a fun, active way to learn new moves! Or just turn up the jams at home and bust a move! All of these are going to burn calories for everyone involved!

Go Bowling:  although you don’t move around too much here, it’s still fun and better than sitting down for 2 hours straight during a movie!  Plus you and your friends can dance around to that background music for some extra calorie burn while waiting for your turn! Yes you will probably get stares, they are just jealous! J Just make sure you skip the beer and french fries while you’re there.

Play Laser Tag: laser tag gets you running around like crazy! Get a bunch of friends together for a laser tag game night, play a little competitive boys verse girls. This will get everyone more active and have a fun competition as well.

Play a sport: speaking of competition, play a sport. Play a round of golf, and don’t opt for the cart! Or even miniature golf will get you up and moving around hole to hole. Get a group of friends and play basketball, kickball, or even some ultimate Frisbee. All of these will get you running around, all while getting in some quality friend time!

Game night:  now this is not your regular old monopoly and scrabble game night, this is modern day-in-age game night! With all the technology of game consoles like Wii and Xbox Kinect, there are plenty of games that can get you all moving. One of my personal favorites, Just Dance!

Take a hike and eat a healthy picnic: this will be a great dinner and activity date! You can find a fun hike that leads to a place you can lay out a blanket and take in some healthy eats, all while enjoying a great view. Plus it will allow for more talking and getting to know each other, better than when you are trapped in a theater.

Go to an amusement park: Ever noticed how exhausted you feel after a day at the amusement park?! That’s because you are walking around the ENTIRE time, or standing in line for a ride. Then you’ll sit for only those two minutes of that joyous ride! You’ll have so much fun you won’t even notice all the walking you’re doing!

Go swimming: with all the hot weather you’re going to want to cool off somehow! Go swimming with your friends! Swimming is one of the best exercises for burning calories and getting a total body workout. Don’t just float around soaking in the tan though; to get the full calorie burn make sure you are swimming around with your friends.

So get out and try some of these activities this weekend! Anything that gets you up and moving will beat sitting on the couch any day! Thanks again Ander for letting me post on your blog!

About the Author: Jentry Nielsen is a health and fitness nut currently attending school at Dixie State College for nursing with an emphasis in exercise science. She writes about her passion for health and fitness on her blog Such Good Exercise!

Super Simple Overnight Oatmeal Recipe

Just last week I made a delicious discovery. My boyfriend and I were wandering in downtown DC where we stumbled into The Corner Bakery. Apparently it's a chain and I had no idea! Shame on me because it was fantastic. To paint a picture of this restaurant to those who are not familar with it.. I'll say this: if Starbucks and Panera Bread had a love child, The Corner Bakery would be it. Does that clear things up?

Anyways, I ordered chilled oatmeal. CHILLED!? Who chills oatmeal? Wouldn't that insult the Quaker Man?... but you know what? These cold oats (mixed with yogurt, bananas, cranberries, apples and other yum yums) WAS AMAZING. I can easily say it was in the Top 5 of my favorite breakfasts. How could I've been so naive? I'm embaraased to say the least.

CEREAL FACT ALERT:

According to Quaker, the "Quaker Man" was the first registered trademark for a breakfast cereal... in 1877!

As homange to the Quaker Man, I've created my own cold oats recipe. You only need 3 main ingredients which makes it so easy that a caveman could do it!

Ander's Super Simple Overnight Oatmeal

  what you'll need:

1/2 c rolled oats

1/2 c greek or plain yogurt (I use flavored yogurt to give the oats some zip!)

1/2 c almond milk or any other milk

(if you want to make a larger batch, just make sure the measurements are about equal; ie. if 1 cup oats then 1 cup of milk and yogurt... just eye ball it )

Add-ins:

walnuts (check)

apples   (double check)

bananas

cranberries

    what to do:

mix all the ingredients together well, cover, then place in the refridgerator overnight! Follow the pictures for a step-by-step:

REFRIDGERATE for 12 hours AND....

BAM. Welcome to Heaven in your mouth. Enjoy!

Healthy Homemade Popcorn

It's a 10pm. 

You're lonely. 

You're hungry. 

What do you do? 

Call the nearest Domino's for their new cheesy bread?...they've never let you down.

 No... put down that phone. 

5 out of 7 nights I find myself in this situation.... a bad case of the munchies. How do I satisfy my endless cravings? One word: popcorn. Like Kel loves orange soda, I love popcorn. You get a lot of bang for your buck in the calories department (2 tablespoons = 70 yummy calories) which makes late night noshing more guilt-free.

I've always used bagged popcorn. It's simple and convenient to take anywhere for a quick snack.... but my heart has been slightly bruised upon reading an article from Shape magazine about the new found dangers of microwave bagged popcorn. Here is the heart breaking news: 

"Popcorn is a whole grain that is as delicious as it is fun to eat, but the microwave varieties—even those labelled as "healthy"—are a causing a stir among scientists. Here's why: Microwaving can cause chemicals in the lining of the bag, including perfluorooctanoic acid (PFOA), to vaporize and leach into your popcorn According to a recent study from UCLA, PFOA;s are part of a "class of compounds that may be linked to infertility in humans." What's worse, PFOA’s at a certain level cause cancer in laboratory animals, so there is concern that these chemicals could similarly build up in humans and cause cancer".

Yikes. Rats. Cancer. Not to mention that I don't wanna mess with my infertility (I plan to pop out many babies). Taken this with a grain of salt but, nevertheless, it's good information to be familiar with.

I was bummed for about 5 minutes until I discovered a quick fix. Why not microwave popcorn the old fashioned way. You can measure out the portions depending on how ravenous you are AND you reduce waste by not having to throw away a burnt bag.

I got this popcorn popper for Christmas from SANTA! He always gives the best presents. You can buy these washable and microwavable safe poppers for 10 bucks or less. Target has some nice ones!

I've definitely gotten my moneys worth and saved a ton from not buying boxes of bagged kernels. Plus when it's all popped, it's completely naked so you can season it any darn way you want!

Happy Popping!

Rockin n' Rollin on New Years

It's New Year's day and a perfect day to be outside. It's the middle of winter with a high of 45 and no snow to be seen.... I still can't believe I'm using hiking boots over snowshoes, but I'm not complaining one bit!  My boyfriend and I decided to go hiking, it would be insulting to Mother Nature not to enjoy her hot flashes.

We traveled to Ithaca, NY! Home of beautiful gorges, falls and super duper hiking trails. There were a lot of people outside which was great to see. Our hike was embellished with the grandeur of nature. The falls were ah-may-zing; it's crazy to think how the flow of water is so powerful and never ending.... it keeps goinggggg and goinggggg like the energizer bunny...

Look at how bootyful the water's and rock's colors are (below)

I felt like I was on the Maid of the Mist... a poncho would have been handy

                                                                                  Get outside and enjoy the outdoors!                                          What's your favorite winter activity?

Healthy Chocolate-Chip Cookie Dough Dip

Merry Christmas! I'm so happy to be on break from school aka I have time to blog! I also have time to bake again which I always try so hard to do at school, but graduate school had increased my liking for frozen meals and anything microwaveable. So even more reason to indulge myself in yummy home cooked holiday meals. 

I have a small family, but we cook like we're the Duggars. My mom and aunt are constantly wanting to make and buy more food. We should change Merry Christmas to Merry Eating Olympics. I'm always hearing "ah but don't you think we should make another pie" (no, we already have 5) and "do you think we'll have enough food (there's only 7 of us, mom, and we have enough food to feed a small country)." We eat well to put it simply. I try to keep up with my exercise so my body doesn't go into a temporary food coma, but sometimes it is inevitable.

Anyways, this year I have taken it upon myself to help with the cooking. So, after careful consideration from Chef Aunt Ree Ree (her name is Laurie, but I could never say it as a child so she has been dubbed "Ree Ree") I have been graciously assigned.... dip (and also the breakfast basket which I'll elaborate in my next post!) I will make the greatest dip of all man kind. 

I have been dying to make this chocolate-chip cookie dough dip which is made from chickpeas. It's simple and healthy and I'm all excited to lick the spoon.

     What you'll need:

• A 15-ounce can of chickpeas

• 1/8 tsp. salt

• A pinch of baking soda

• 2 tsp. vanilla extract

• 1/4 cup peanut butter (or nut butter)

• 1/4 cup milk (or soy milk)

• 2/3 cup brown sugar (or Stevia.... I actually didn't use either because the dip was sweet enough)

• 3/4 cup semi-sweet chocolate chips.... I used Minis, they are the perfect size for this recipe!

     What to do:

1. Combine all ingredients (except for the chocolate chips) in a food processor or blender. Process until the mixture is smooth and reaches a texture that is similar to cookie dough. 

2. Stir in the chocolate chips. 

3. Cover and refrigerate until ready to serve. This dip goes great with graham crackers or fruit!

DO YOU, TOFU?: About Tofu & How-to Cook it

Repost! I just love tofu and want you to, too (you just said tu-tu, ha!).... even if you don't like it, I'm happy you tried it. Substitute it into your holiday menu and say ho-ho-ho to to-fu-fu-fu!

Though it doesn't feel like it, Christmas season is upon us and I have been super duper busy. I have a ton of recipes that I'm eager to share this week, too! So stay tuned and enjoy this wonderful season!

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A year ago if you'd say tofu, I'd say no thanks. It's white, jiggly, and kinda mysterious (I mean how do they make that stuff anyways?). Well, I decided to get over my judgmental attitude and give it a try. Tofu is a great low-fat meatless alternative. It's made from soybeans, so it's packed with protein, iron, calcium and other health benefits. Yay for tofu!

I don't have any fancy tofu recipes, so I thought I'd keep it simple and saute it with some fresh vegetables. Below is the brand of tofu I used; I like that it's a lighter version so it cuts some calories while still keeping all the flavor (well, as much flavor as tofu can have). I'm going to jack-up the tofu with spices to revamp its plain reputation. 

I picked a zucchini, some tomatoes and onions from my garden and sauteed them in a separate pan. Note: Instead of slicing the zucchini, I used a potato cutter to make zucchini ribbons; I cut until I reached the seeded and then threw the core away. It give the zucchini a linguine/noodle look. Its a fun way to change up textures especially at the end of the summer when I have sliced up more zucchinis than I can count. I cut the tofu in cubes and sprinkled it with oregano, basil, and black pepper. I cooked the tofu on high so it would acquire a nice crisp.

I kept flipping the tofu until it turned a nice brown and sauteed the veggies until cooked. My dad said the kitchen smelled pretty darn good,...especially since it was, gasp, tofu (he isn't ready yet to trade in his juicy steak for jiggly tofu but, he did try it!...there's still time to convert him).

Once cooked, plate and eat! So simple and, yet, so good. Congrats tofu, you've overcome your plain stereotype and proved yourself a tasty, meat substitute. I say don't judge a book by its cover, or in this case...a tofu by its tofu-ness. Give it a try and it may surprise you. Team Tofu!

Happy Holidays!

Pumpkin Pie Yogurt

Hello all. I apologize for the lack of posts. Undergraduate and graduate work has been consuming my every minute; and, sadly, my creative juices recently have been sucked right through a bendy straw. However, today is a wonderful day because it's December 1st without a flake of snow on the ground and I can finally take a breath and relax. 

I hope everyone had a wonderful Turkey Day and enjoyed time with their loved ones. I was feeling reminiscent of the holidays and craving some pumpkin pie this morning. Well, I didn't have pie and it was terribly sad; however, I did have yogurt. Hmm. Can I make yogurt taste like pie? Probably not but I can try, dammit. 

I'm adding: pumpkin seeds  

                  + cinnamon 

                  + chia seeds 

                  + flax seeds 

                  + agave nectar to my vanilla Greek yogurt

                  = a whole cup of yummy

The seeds give it a pumpkin feel , the cinnamon enhances its pie-like taste, the seeds add a crust-like crunch and the agave gives it an umph of sweetness! Plus it's way healthier than indulging in half a pie (not that I would, ahem, do such a thing....)

FUN FACT ALERT!

Cha...cha...chia! Yes, these are the same seeds that have been used to grow hair on Chia Pets. You're probably thinking ew and wondering why they're on my yogurt. Yes, they are edible and surprisingly packed with nutritional benefits. For a visual, they are the little black rounded seeds below.  These little guys are provide a huge kick of fiber and can keep you full for hours. They also have more Omega-3 fatty acids than flax seeds. They'll have you doing the cha-cha all the way down the health food aisle.

Spice up your bland yogurt and you'll be satified until Christmas dinner--- then I highly encourage digging into the real thing, I will.

Enjoy!

Sunny Side-Up Pizza for a Rainy Day

Rain, rain, go away. Come again...neverrrr. Ugh. There's puddles outside my front door the size of kiddie pools, and I somehow always park my car right next to them. My optimistic side is thanking the Heavens that it's not snow, but I'm never a fan of grey skies and roads adorned with slimy worms that never made it to the other side. Lets have a moment of silence for the worms....... okay, that was nice.

Well, on a positive note... I'm feeling creative and I'm starving. I am a subscriber to Whole Living magazine and it's pretty fantastic. It's filled with dozen of scrumptious recipes and health living tips, hence right up my ally.

In the last issue, it featured a ton of pizza recipe ideas. I adore pizza, but being lactose intolerant has stripped the best part: cheese. Sigh. So I never really bother making it unless I can get my family to indulge in my "special" cheese (I give them credit, they're good sports). But anyways, the point I'm trying to make is that I'm in pizza denial...until I was inspired by the picture below.

Do not adjust your monitors.. what looks like cheese is really a few fried eggs. I have been on an egg kick for the past couple weeks, so this has been God-sent. People put eggs on toast, steak, and even hamburgers so why not pizza. This is breakfast pizza with an edge, and since I'm making it for lunch we'll call it lunch pizza. Sunny side up lunch pizza for a cold and rainy day. I like it.

I'm making a few modifications since this foodie epiphany just daunted upon me, and I'm too hungry to make a run to the grocery store.

What you'll need:

A large whole wheat tortilla

2 eggs

Spinach

Tomato sauce

Olive oil

Oregano/spices

I preheated the oven at 400 degrees. I drizzled my tortilla with olive oil so it crisps in the oven, and don't forget to cook it on aluminum foil to avoid sticking. Spray the aluminum with non-stick spray, too!

Crack the 2 eggs on top of the spinach. Try to avoid breaking the yolks and letting them slide off the pizza; they're slippery little guys. Throw the pizza in the oven and watch carefully. It should be ready in about 20 minutes or less.

Drum roll please.....

This brightened my day...well at least my stomach since it just started snowing outside. The pizza was so delicious! I definately recommend trying this recipe and experienmenting with different toppings. The eggs add a nice touch with huge flavor!

Enjoy! and go away snow!

Simple Saturday Apple Dumpling Recipe

It's Saturday and I feel like doing anything besides school work. I need to be productive, but for some reason I'm not feeling it. The weather is cold, overcast, and lazy, and sigh, my mood is mimicking the weather. I wouldn't mind curling up in bed and watching Bridesmaids. But, sadly, I don't own Bridesmaids, so my next procrastination option is to bake. Early this week, I made my Twist on an Egg Salad and thought to myself...hmm, this tortilla shell would be even more perfect if  filled with a gooey hot cinnamon apple filling. 

Hark, the apple dumpling was born.

         What you'll need:

• Apple (I used a Gala because they're yummy)
• Large wheat tortilla
• Plain apple sauce
• Cinnamon
• Small glass bowl
• Vanilla ice cream/Kool-Whip

Form the tortilla to the glass bowl to create a shell. Add a 1/2 cup of apple sauce and sprinkle with cinnamon. Cut up the apple into small chunks and mix into the applesauce. This will make a simple filling. 


Tip: to make the shell more dumpling-esque, fold over the edges and secure together with toothpick.

Preheat the oven to 350 and cook dumpling for about 20 minutes but watch carefully to avoid a burnt and sad dumpling. Those are the worst kind. Bake until the tortilla is crispy and apples are soft. 

Warning: the applesauce mixture will be hot post oven so let cool before you dig in face-first.

Bam. 

Top off with some vanilla ice cream or Kool-Whip, and you have yourself a sweet and healthy treat that'll satisfy your pre-Thanksgiving sweet tooth!

 Enjoy!

My New Addiction: Cinnamon Apple Straws

I am not a huge fan of Wal-Mart, but am forced to shop there because there isn't a Wegmans or Target within a 100 mile radius of my university; but, I do give them credit for beginning to stock healthier and organic options...which brings me to my new found love: Cinnamon Apple Straws. I found these randomly on a Wal-Mart shopping escapade...so for that (and that reason only) I thank you, Wal-Mart.

No

Yes 

Here are  5  6 reasons why I'm obsessed:

1. 38 straws = a serving (130 kcal).. this makes me happy because I can munch mindlessly without feeling like I'm consuming half of my daily calories
2. The ingredients list impressed me.. usually a snack like this is too good to be true, but the ingredients proved to be very simple and chemical-free; I'm not a chemist and was able to pronounce every ingredient!
3. They're crunchy and sweet.. these little guys satisf my sweet tooth and my craving for something crunchy...it's like a BOGO sale in my mouth
4. They come in a variety of flavors.. if you're not a fan of cinnamon, the same company has veggie and potato straws...perfect to satisfy a sweet starch tooth
5. They're healthy.. yay!, a snack that claims to be good for you that actually is! More, puhhhlese
6. They're college budget friendly.. less than 3 bucks a pop

So that's my plug for the Apple Straws. 

They're nutritious, delicious, and if you polish off a bag by yourself, hey, it's okay. Enjoy licking the cinnamon-y crumbs off your fingers...it's the best part.

The Great Pumpkin Gnocchi Recipe

Random Thought: 

What if ...we ate through our bellybuttons. I have been pondering this all day.

In other news, it's my parents' 24th anniversary. Yay!, I am so honored to be a a product of their love. Congrats Mom and Dad! In celebration and as a "thank-you" for life, I am making them dinner: pumpkin gnocchi. Gnocchi is a funny word, it sounds like it's spelled Y-o-n-k-y. Thank god, it was never given to me during a spelling bee.


Pumpkin is so underrated and the poor thing is only really utilized during Halloween and Thanksgiving, when in reality it's deserved year-round recognition. Team Pumpkin! It's my first-time attempting to make this veggie pasta, but the recipe looks easy enough so lets go!

What you'll need:

• 1 (15 oz.) Can Pumpkin 
• Nutmeg & All-spice (to taste)
• Cinnamon (1/2 teaspoon or to taste)
• 2 3/4 Cups All-Purpose Whole Wheat Flour
• Minced Garlic
• Salt and Pepper 
• Sauce of choice

Directions:

1.) Mix flour, canned pumpkin and seasonings together to form a pumpkin-y dough.  You may need to keep adding flour until it becomes a doughy consistency.

                                         

2.) You may need to add additional flour if the dough is sticky or falls apart; keep adding small amounts until it's no longer a sticky mess. FYI... taking pictures + rolling dough = a phone covered in flour

3.) Create a lightly floured surface, and divide dough into 6 parts. Pretend you work as an Auntie Annies' pretzel maker and roll each piece into a rope about 1 inch in diameter. This recipe made me realized that Annie would have fired me.

4.) Begin boiling a pot of water...add salt to the water, too!

5.) Take the first rope and cut into 1 inch pieces, roll each in the floured surface so it has a light, floured layer. When cutting, I found that small pieces worked best but do you. Place each rolled "gnocchi" on a floured baking sheet. 

6.) Repeat until all of the ropes have been cut and rolled into lovely gnocchi shapes.

7.) Once the water is boiled, add salt and drop in the gnocchi a handful at a time. Gnocchi are finished when they float to the top (like little buoys). Retrieve each veggie noodle with a slotted spoon as they come afloat.

8.) Gently rinse the gnocchi off with warm water, then plate and top off with hot, tomato sauce!

I was pleasantly surprised that the pumpkin gnocchi had the same consistency as regular, pasta gnocchi; so good! Another success were the green beans (above) which were mixed and marinated in pesto sauce.

 Bon Appetite!