Author Archives: The FitBonVivant

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About The FitBonVivant

The Registered Dietitian and Fitness Enthusiast who makes healthy living FUN!

Time to Become the Best You Possible

Posted by The FitBonVivant in Services and tagged with , , , , , , , , , , , , , , , , ,

So if you’re like me then you’re on a lifelong journey to achieve optimal wellness that is constantly changing due to new information.  The key is to obtain information from a trustworthy source – always look at the background of the individual and his/her services to see if it fits with your goals but pay attention to education and the mission.

As a professional I have learned there is not one solution for achieving your goals nor one template.  If you are looking to make improvements, changes, and/or modifications to your life – contact me today for a free consultation.

Consultation – FREE

30 minute nutrition counseling, goal planning, grocery shopping, education session, follow-up meetings – $35/person/session

60 minute nutrition counseling, goal planning, grocery shopping, or customized nutrition education session – $70/person/session

***All the above options can be in-person if the geography is right!  Otherwise virtual methods will be utilized.

INITIAL MONTHLY PLANS (+ free initial consultation):

  • Menu meal plan and diet framework – $125
  • Workout plan – $100
  • Meal and workout regimen – $175

EXTENDED MONTHLY PLANS/CHANGES TO MONTHLY PLANS (done on a weekly and monthly basis):

  • Menu meal planning – $50
  • Workout plan – $40
  • Meal/workout regimen – $65

IN PERSON WORKOUTS:

30 minute session: $25/person/session

60 minute session: $50/person/session

***Payments are non-refundable

How to Properly Ring in the New Year Guilt-Free

Posted by The FitBonVivant in Food, Recipes, Nutrition Tips & More! and tagged with , , , , , , , , , , ,

If you’re anything like me, the New Year sometimes means parties, outings, or a simple gathering with friends/family.  One sure thing is that there will either be tons of alcohol, food, or BOTH.  Simplify your ‘next day guilt blues’ with these tricks!

  • Hydrate: 
    • Drink your body weight (pounds) in ounces or get super close – for example, if you weigh 100#, try to drink 100 ounces
    • Drink a full glass of water (8 ounces) before meals/snacks to help fill up and prevent hydration pangs from being misled as ‘hunger’
    • Avoid highly carbonated beverages early in the day to prevent bloating, fatigues, and headaches
    • Chase alcoholic beverages with water – for example, for each glass of alcohol, try to drink a glass of water
  • Fuel up properly:
    • Eat your meals as routinely as possible to help prevent excessive grazes or binges at the food table
    • Protein and healthy fat sources aid in satiety, warmth, and recovery thus pick wisely
      • Lean proteins: beef, lamb, eggs, chicken, and turkey
        • TIP – If you are easily tired, lay off the turkey since it’s a tryptophan carrier
      • Healthy fats: olive oil, avocado, coconut oil, canola oil, nuts, and seeds
  • Outfits:  Dress for success but keep your extremities warm (hands, feet, and head)

 

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Make 2016 a prosperous and healthy year… In other words, keep checking my site for more tips!

 

xxx – Sarah

Shrimp Squash Boats Stuffed with Brussels and Peppers – Serves 2

Posted by The FitBonVivant in Food, Recipes, Nutrition Tips & More! and tagged with , , , , , , , , , , , ,

Guess you can say I’m mad about squash.  Not a lie.  Seriously so easy to make and cures me of my pasta craving – absolutely works like a charm.

Shrimp is a great source of lean protein and it is a HBV protein making it well absorbed.  A four ounce portion of shrimp is about 100-110 calories, 20-25 g protein, 1.2 g fat, and contains no carbohydrates.  When cooked under moist heat/oil most of its juices and water content is retained.  This is a fantastic recipe demonstrating just that.

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Ingredients:

  • 1 spaghetti squash; halved diagonally to form a boat shape with the insides (pulp and seeds) scooped out
  • 1 small red bell pepper; diced
  • 1 medium yellow onion; diced
  • 1 cup of Brussels sprouts; quartered (keep the leaves as they shed when cut)
  • 1/2 pound jumbo shrimp; raw, peeled, and deveined
  • 1 tbsp garlic; minced
  • 1 small shallot; minced
  • 1 spring rosemary; minced
  • To taste – ground black pepper (about 2-3 shakes with my spice shaker)
  • To taste – ground French thyme (about 2-3 shakes with my spice shaker)
  • To taste – sea salt (about 1-2 full grinds or 1/2 tsp)
  • EVOO (extra virgin olive oil) – to coat the both pans
Squash boats after the sides were pulled apart
Shrimp and garlic marinade ball
Vegetable prep

Methodology:

  1. Pre-heat the oven to 425 degrees Fahrenheit then line a cooking sheet with parchment paper.
  2. Place the boat shaped spaghetti squash atop with the insides facing up on the pan and cook for 30 minutes.
  3. On a plate mix the shrimp and garlic together into a ball.  Allow to sit for 5-10 minutes for the garlic to be well absorbed.
  4. In a large sauté pan drizzle EVOO under medium-high heat then when the oil is dispersed add the following ingredients: red bell pepper, yellow onion, Brussels sprouts, shallot, and rosemary.
  5. Allow the vegetables to sauté and mix over a period of 10-15 minutes depending on how crisp you want the vegetables.  I sautéed the vegetables until the onions were golden in color.
  6. Top the vegetables with spices (sea salt, French thyme, and black pepper) as desired and stir well.
  7. In a separate pan while the vegetables are sautéing drizzle EVOO and allow the pan to heat up under medium-high heat.  Transfer the shrimp/garlic ball onto the pan.
  8. Sear each side of the shrimp for 2 minutes – each side should be seared at least twice or until a golden color is achieved.
  9. Remove the squash from the oven and drain if there is liquid pooled in the middle.  Using a fork gently pull down the sides of the squash until the spaghetti is formed.  Keep the spaghetti in the shell of the squash boat.
  10. Stuff the vegetables into the shell atop the spaghetti then garnish with the shrimp on top.
  11. If you want to further heat up the squash boat then place in the oven for 5-10 minutes to absorb the residual heat as the oven cools down.
  12. Have your utensils ready and dig in!

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xxx – Sarah

 

 

Quinoa and Asparagus Hush Puppy Cakes – Makes a Dozen

Posted by The FitBonVivant in Food, Recipes, Nutrition Tips & More! and tagged with , , , , , , , , , , , , ,

Bread, buns, and cakes stress me out sometimes.  I try to find gluten-free options in the store that are appealing but lately none stand out.  I’m in the mood for texture/grittiness but without the wheat.  Rather than buying overpriced gluten-free options I opted to make my own…  These cakes are pretty darn good if I may say so.

I am heading out of town this weekend and wanted to use everything in my pantry/refrigerator… Successfully did just that.  The recipe calls for quinoa which is a fantastic gluten-free grain.  It is a great protein source for vegetarians and vegans since it is a complete protein – contains all of the nine essential amino acids!  Had a taste tester who said these were like a healthy but yummy version of hush puppies hence the name!

Ingredients:

  • 1 cup quinoa, cooked (utilized the Organic Tricolor Quinoa from Trader Joe’s – so delish)
  • 1/3 cup olive oil
  • 4 eggs
  • 1/3 cup aged parmesan cheese, grated
  • 1 cup asparagus, minced
  • 2 tbsp garlic, crushed or minced (when in a bind I opt for ready-to-use garlic products which are a staple in my refrigerator – I love the Roasted Minced Garlic from Spice World)
  • 1 cup coconut flour
  • 1/2 tsp sea salt or ‘to taste’ (I did about 3 full grinds of my salt – equivalent to 1/2 tsp)
  • 1/2 tsp black pepper; ground
  • 1/2 tsp red pepper; flakes

This slideshow requires JavaScript.

Methodology:

  1. In a large mixing bowl, combine the cooked quinoa, olive oil, eggs, asparagus, garlic, and flour, stir well.
  2. Add the necessary spices (S&P) then stir well or mix with your hands.
  3. Under medium-high heat drizzle olive oil in a large saucepan then using your hands create Ping-Pong shaped balls and place on the pan.  Keep a space between each ball then flatten with a spatula.
  4. Allow to heat each side for 3-4 minutes until slightly browned then finish with a 30 second-1 minute sear on each side.
  5. Set to the site on a cool plate or wire rack.
  6. These cakes are absolutely heavenly when added to a salad, topped with meat, or topped with cooked veggies.
  7. Enjoy!

 

xxx – Sarah

To cook quinoa:  Combine 1 cup quinoa and 2 cups water bring to a boil atop stove then reduce to a simmer and cover.  I usually allow it to sit out on the stove top covered for 2-3 hours then start utilizing it by itself or in other recipes such as this one.

Just the beginning…
Halfway done
Finito!

Workouts for the Modern Workaholic – Session #9

Posted by The FitBonVivant in Fitness Tips and Plans and tagged with , , , , , , , ,

TGIF… Start your weekend right with a killer back attack workout with a mix of glutes.  This should be a workout that lasts no more than 45-60 minutes if the rest sequence is followed as listed below! 

**All sets in this workout are to start with a light to medium weight for the first set and then progress in weight without compromising form or remain with a challenging weight.

**When moving from exercise to exercise or waiting between sets keep the rest no more than 60 seconds.  Always keep the tempo of the exercise the same ‘1-2-3’ as you start and ‘1-2-3’ as you end.

Tabata Warm-up:  Jumping Air Squats (30 seconds on, 30 seconds off x 3 rounds)

Exercise #1 and #2 – Superset:  Dumbbell Single Arm Rows – 4 sets (15/12/10/8), and Stability Ball Frog Kicks – 4 sets (15/12/10/8)

Exercise #3:  Parallel Grip Lat Pull Downs – 4 sets (15/12/10/8)

Exercise #4:  Seated Machine Rear Delt Flyes – 4 sets (15/12/10/8)

Exercise #5:  Standing Cable Rope Pull Aparts – 4 sets (15/12/10/8)

(Methodology:  Attach a rope connector to a cable machine at the highest point then step back about 4 steps into a squat form and lean forward.  Pull the rope apart from the top while keeping your elbows up and bring arms to your sides allowing for a squeeze in your lats then return to the starting position.)

Exercise #6:  Barbell Good Mornings – 4 sets (15/12/10/8)

(Methodology:  Stand shoulder width with a slight bend at the knees and have barbell atop shoulders.  Lean forward toward the ground until you feel a pull at the hamstrings then return to the initial starting position and continue.)

xxx – Sarah

Workouts for the Workaholic – Session #8

Posted by The FitBonVivant in Fitness Tips and Plans and tagged with , , , , , , , , , , , , , ,

Everyone needs a mid-week ‘pick me up’ and mine is going to the gym.  I have always had a weak upper body but in recent years I’ve witnessed transformations – more toned, able to sustain more weight, and form that looks professional rather than sloppy.

Years ago I hated pushups but now they’re a staple.  A simple pushup allows for focus not only on muscles of the chest but keeping a firm core.  As you’ve already guessed, this workout focuses on the chest along with a mix of core, triceps, glutes, and some tabata for a sweat boost.

**All sets in this workout are to start with a light to medium weight for the first set and then progress in weight without compromising form or remain with a challenging weight.

**When moving from exercise to exercise or waiting between sets keep the rest no more than 60 seconds.

Tabata Warm-up:  Air Squats – 3 sets (30 seconds on, 30 seconds off)

Exercise #1 – Tabata:  Lateral High Jump Side Skaters (click the link to see the video) – 5 sets (30 seconds on, 30 seconds off)

Exercise #2 and #3 – Superset:  Stability Ball Decline Pushups – 4 sets (15/12/10/8), and Stability Ball Reverse Plank Glute Raises (15/12/10/8)

Exercise #4:  Flat Bench Press with Barbell – 4 sets (15/12/10/8)

Exercise #5:  Cable Barbell Tricep Pushdowns – 4 sets (15/12/10/8)

Exercise #6:  Cable Chest Flyes – 4 sets (15/12/10/8)

Exercise #7:  Dumbbell Tricep Extensions – 4 sets (15/12/10/8)

Exercise #8:  Dumbbell Chest Flyes – 4 sets (15/12/10/8)

Exercise #9:  Clapping Pushups – 1 set to FAILURE/EXHAUSTION

**Alternative to Clapping Pushups:  Chest-to-Ground Pushups traditional style with feet on the ground or work from your knees

 

xxx – Sarah

PS – I am working on creating more videos… Stay tuned!

Workouts for the Modern Workaholic – Session #7

Posted by The FitBonVivant in Fitness Tips and Plans and tagged with , , , , , ,

These days all the social outlets such as Instagram, Facebook, and Twitter are populated with workouts or ideas that women need to focus on their bums/butts/glutes/tuchis…  However, the body is a frame and we need to work everything not just one part.  I’ve asked tons of male friends what they’re attracted to and the answers are primarily fit/curves/lean.

This workout focuses on my favorite body part: shoulders with a mix of abs and tabata.  No one likes a slouch or droopy shoulders – get to work!

 

**All sets in this workout are to start with a light to medium weight for the first set and then progress in weight without compromising form or remain with a challenging weight.

**When moving from exercise to exercise or waiting between sets keep the rest no more than 60 seconds.

 

Tabata Warm-up:  Jumping Jacks – 3 sets (30 seconds on/30 seconds off)

Exercise #1:  Seated Dumbbell Shoulder Press – 3 sets (15/12/10)

Exercise #2:  Seated Stability Ball Dumbbell Lateral Side Raises with Palms Face Up – 4 sets (15/12/10/8)

Exercise #3:  Standing Alternating Hammer Front Raises – 4 sets (15/12/10/8)

Exercise #4 – Tabata:  Jumping Air Squats – 3 sets (30 seconds on/30 seconds off)

Exercises #5 and #6 – Superset:  Stability Ball Weighted Abdominal Crunches – 4 sets (30/25/20/15), and Abdominal V-Toe Touches (30/25/20/15)

Mid rep
Starting position of Abdominal V-Toe Touches
End of rep – now return the foot back to the starting position and repeat with the opposite foot

(Methodology for Abdominal V-Toe Touches – start in a ‘v’ position with feet together and apply a single pointed foot to the floor then return to the starting position which signifies rep #1 then repeat with the other foot to start rep #2.)

Exercise #7:  Wall Handstand Holds – 3 sets (45 seconds each)

 

xxx – Sarah

Pulled Garlic Chicken and Onions – Serves 3

Posted by The FitBonVivant in Fitness Tips and Plans, Food, Recipes, Nutrition Tips & More! and tagged with , , , , , , ,

I am a foodie without a slow cooker…  Yes, I know, I have yet to get on the bandwagon, and when I do, y’all will certainly know.  To get the consistency of chicken from a slow cooker without actually having one is NOT impossible.

Chicken is a great source of lean protein and is readily absorbed by our body.  Like other animal based proteins chicken is a high biological value (HBV) protein.  Our bodies crave protein to keep our skin intact and our muscle fibers bound (also serves as a great post-workout meal or snack).  This is a great savory dish that allows you to get the protein you need and it can be paired with just about anything!  I opted to pair with asparagus and sweet potatoes… 🙂

Ingredients:

  • 1.2-1.5 pounds, chicken breasts – thick slices
  • 1 tbsp., rosemary – minced
  • 2 tsp., garlic – minced
  • 1 medium-sized, yellow onion, thin slices
  • 1/4 cup olive oil
  • 1 tsp, paprika – granulated/ground (aka looks like salt but red in color)
  • To taste:  Salt (use at your own risk)
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Ooops… Photobombed by Master T!

Methodology:

  1. Pre-heat the oven to 325 degrees Fahrenheit and set up your ingredients.
  2. In a large pot or stockpot over medium heat add olive oil, onions, rosemary, and garlic then mix well.  Inhale the aromas for about 5-7 minutes or until the onions are slightly golden in color.
  3. Stir the chicken into the onions/oil piece by piece and follow with the paprika.  Mix the spices, onions, and chicken well for about 2-3 minutes.
  4.  Add the cover to the pot and put into the oven for about 25-30 minutes until the chicken is tender.  If you feel the chicken is too dry or not tender enough – drizzle in some olive oil.
  5. Remove the chicken from the oven and transfer to a bowl.
  6. Utilizing two forks – start to pull the chicken apart piece by piece.  If desired, this is the time to add some salt.
  7. Serve with sides or add to a sandwich…
  8. Happy, happy noms!

 

xxx – Sarah

 

Twice Baked Squash Bowls with Rosemary Steak – Serves 4

Posted by The FitBonVivant in Food, Recipes, Nutrition Tips & More! and tagged with , , , , , , , , ,

Hellllllooooo December!  Thought I would start off the colder weather with a hearty food post.  I love butternut squash and even more so when it is in spaghetti form!  It’s a great way to fool your kids, spouses, loved ones, and friends into eating something healthy.  

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Spaghetti squash is a starchy vegetable that looks like spaghetti.  Its benefits are immeasurable; loaded with fiber, vitamin-A, vitamin-C, magnesium, and potassium.  Its caloric content for 1 cup plain ranges from 40-60 calories.  Meals are brightened with this addition since when cooked its flesh turns bright yellow or orange.  I often cube the squash or turn it into spaghetti by means of roasting.  A quick way for preparation is utilizing the microwave.  

 

Ingredients:

  • 3 sprigs of rosemary; minced
  • 1 medium-sized yellow spaghetti squash; halved into bowls with the pulpy insides and seeds scooped out
  • 3 tbsp pomegranate seeds
  • 1 pound skirt steak; cubed
  • 2 tsp ground black pepper (or as desired)
  • 3-4 tbsp olive oil to douse the steak (along with a drizzle to heat the frying pan)

Methodology:

  1. Pre-heat the oven to 425 degrees Fahrenheit.
  2. Top a cooking sheet with parchment paper.  Place the halved spaghetti squash (aka bowls) with its outside shell directly on the paper.  
  3. This step is optional but highly recommended – add a thin slice to the bottom of the squash bowls so they lay flat on the pan when roasting.
  4. Roast the plain squash in the oven for 30 minutes or until tender.
  5. Toss the meat with olive oil, black pepper, and rosemary until all pieces are uniformly covered.
  6. While the squash is roasting, heat up a frying pan with a drizzle of olive oil under medium-high heat and cook the meat until as desired (I prefer rare-medium).
  7. Add the pomegranate seeds to the meat and set aside.
  8. Remove the squash and scoop out half of the insides.  Add the insides from the squash to the meat mixture and mix well.  
  9. Evenly disperse the meat/squash mixture into the bowls and return to the oven for 7-10 minutes.
  10. Remove from heat and cool for a few…
  11. Pop open a bottle of full-bodied red vino and enjoy!

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Disclaimer…  I recently started a membership with Club W which is an interesting way to learn about wine and its recommended food pairings.  It customizes wine recommendations based on a little test that you complete based on your taste preferences.  If you are tight with time this is a great way to get bottles that are fan favorites and well-priced ($16/bottle).  Best part is – its delivered to your doorstep!

 

xxx – Sarah

Cashew Beef Lettuce Wraps – Serves 4

Posted by The FitBonVivant in Food, Recipes, Nutrition Tips & More! and tagged with , , , , , , , , , , ,

I’m all about the tortillas… Especially if they are fresh but when watching caloric intake, and trying to get ready for the holidays, the key is to swap appropriately.  I was in the mood for beef and tortillas but I decided to turn that craving into lettuce wraps and boy am I glad – these are packed with quite a powerful punch!  Sidebar – the dish is both gluten and dairy-free!

Beef is a great source of protein, zinc, and iron which play a role in our energy levels and maintenance of our body.  Its nutrients are readily absorbed since it is a ‘high biological value’ source aka from an animal rather than through a pill or powder.  Quick solutions are not always the best, in other words, put down the pills for a change.

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Ingredients:

  • 1 pound, ground beef (I prefer to use 90% lean/10% fat)
  • 1 red bell pepper, diced
  • 1/4 cup cilantro, minced
  • 1/2 cup cashews, chopped
  • 1/2 cup sweet onion, chopped
  • 2 tbsp roasted or regular garlic, minced
  • 1/2 apple, diced
  • 2-3 tbsp Sriracha sauce or salsa (I am a huge fan of the La Costena brand)
  • To taste/recommended spices: curry powder, paprika, sea salt, ground black pepper, and red pepper flakes (I used all of them – one or two shakes of each spice)

Methodology

  1. In a large saucepan combine the red pepper, cilantro, onions, cashews, garlic, and apple, and toss under medium-high heat for about 3-5 minutes.
  2. Add the ground beef and mix into the ingredients.  Allow to cook for 10 minutes then reduce to medium or low heat for 5 minutes.
  3. Set up a plate or several plates with 2-3 lettuce wraps open-faced for the beef to be topped on.
  4. Optional:  Add sliced avocado on top for an additional oomph.
  5. Serve with your favorite Vino or iced beverage.
  6. Happy munchin’ y’all!

 

xxx – Sarah